How many calories are in purple grain rice?

According to Medical News Today, a 100g serving of dry purple rice contains 356 calories. This nutrient-dense whole grain, also known as black rice, becomes a vibrant purple when cooked and offers numerous health benefits beyond its calorie count.

Quick Summary

The calorie count of purple grain rice depends on whether it's dry or cooked, and the specific variety. It is a nutritious whole grain rich in fiber, protein, and antioxidants like anthocyanins. Proper portion control and preparation methods, such as boiling or steaming, influence the final calorie intake.

Key Points

• Calorie variation: The calorie count for purple rice is higher when measured dry (approx. 356 kcal per 100g) than when cooked, as the cooked rice has absorbed water.

• Rich in antioxidants: The signature purple color of the rice comes from anthocyanin, a powerful antioxidant that offers anti-inflammatory and anti-aging effects.

• Higher in protein and fiber: As a whole grain, purple rice contains more protein and fiber than refined white rice, supporting digestive health and weight management.

• Nutrient-dense alternative: Choosing purple rice over white rice means consuming a more nutrient-dense grain with added benefits for heart health and blood sugar regulation.

• Simple preparation: A rice cooker can be used to easily prepare purple rice, with simple steps like rinsing and soaking ensuring optimal texture.

• Nutritional powerhouse: Regular consumption of purple rice has been linked to potential improvements in heart health, liver function, and cognitive function due to its antioxidant properties.

What Determines the Calorie Count of Purple Rice?

The calorie content of purple rice is not a single, fixed number. It varies based on several factors, most notably whether the grain is measured dry or cooked. A 100g serving of dry purple rice contains approximately 356 calories. However, when cooked, the rice absorbs a significant amount of water, which inflates its weight and dilutes the calorie density. A cooked serving will therefore have fewer calories per 100g than a dry one, though the total caloric value of a portion cooked from, for example, 100g of dry rice remains the same.

The specific type of purple rice can also influence its nutritional profile. For example, sticky glutinous varieties may differ slightly from non-glutinous ones. How you prepare it matters too. While boiling or steaming adds no extra calories, adding butter, oil, or rich stocks can significantly increase the total caloric intake per serving. Portion size is also a critical factor for managing calorie intake. A standard serving of rice is often considered to be around half a cup cooked, which is a much lower caloric load than 100 grams of dry grain.

Nutritional Breakdown of Purple Rice

Beyond just calories, purple rice offers a wealth of nutrients that make it a healthier choice compared to refined grains like white rice. Its deep color is due to anthocyanin, a potent antioxidant also found in berries and aubergines. Unlike white rice, it retains its bran and germ layers, which are packed with fiber, vitamins, and minerals.

Here is a list of some key nutritional components found in purple rice:

• Fiber: Aids in digestion and promotes a healthy gut microbiome.
• Protein: Essential for tissue repair, muscle growth, and overall bodily functions.
• Iron: Crucial for producing red blood cells and transporting oxygen throughout the body.
• Anthocyanins: Powerful antioxidants with anti-inflammatory and anti-aging properties.

Purple Rice vs. Other Rice Varieties: A Nutritional Comparison

When considering which type of rice to incorporate into your diet, comparing the nutritional values can be helpful. While calorie counts per 100g dry weight are relatively similar across wholegrain varieties, the micronutrient density is where purple rice truly stands out.

Feature	Purple Rice (per 100g dry)	Brown Rice (per 100g dry)	Enriched White Rice (per 100g dry)
Energy (calories)	356	357	333
Protein (g)	8.9	7.1	6.7
Carbohydrate (g)	75.6	76.2	77.8
Fiber (g)	2.2	2.4	0
Iron (mg)	2.4	3.4	3.2
Anthocyanins	High levels	Lower levels	None

As the table illustrates, purple rice is a more nutrient-dense option compared to enriched white rice and offers a slightly higher protein content than brown rice. The absence of fiber in enriched white rice, a result of the milling process, is a significant nutritional disadvantage.

How to Maximize the Nutritional Benefits of Purple Rice

To make the most of purple rice's nutritional value, consider the following:

1. Rinse Thoroughly: Washing the rice multiple times before cooking removes excess starch, which helps the grains cook evenly and prevents them from becoming overly sticky.
2. Use a Rice Cooker: This provides consistent results and ensures the rice is perfectly cooked, preserving its texture and color.
3. Mix with Other Grains: For a milder flavor and softer texture, you can mix a small amount of black glutinous rice (which cooks up purple) with short-grain white rice, a technique common in Korean cooking.
4. Pair with Healthy Proteins and Vegetables: Incorporating purple rice into a balanced meal with lean protein and non-starchy vegetables maximizes its health benefits and provides a range of essential nutrients.
5. Utilize Leftovers: Cooked purple rice can be refrigerated for up to three days. It can be a great addition to rice salads or used to create healthy lunch options throughout the week.

Conclusion

In summary, purple grain rice is a healthy, whole-grain option with a similar calorie count to other types of rice when compared dry. Its true value lies in its high antioxidant content from anthocyanins, along with significant levels of fiber, protein, and iron. When prepared correctly and consumed in moderation as part of a balanced diet, purple rice can be a delicious and nutritious staple.

Frequently Asked Questions

Does purple rice have more calories than white rice?

No, purple rice does not necessarily have more calories than white rice. When comparing dry, uncooked rice by weight (e.g., 100g), the calorie counts are very similar to other whole grains like brown rice. The key nutritional differences are in the higher fiber, protein, and antioxidant content of purple rice.

Is purple rice good for weight loss?

Yes, purple rice can be beneficial for weight loss due to its high fiber and protein content, which promote satiety and help control appetite. The slow-metabolizing carbohydrates also aid in maintaining stable energy levels.

What is the purple color in purple rice?

The purple color comes from a potent antioxidant flavonoid called anthocyanin, which is a plant pigment also found in foods like blueberries and eggplants. These antioxidants provide a variety of health benefits.

What is the difference between black rice and purple rice?

Black rice and purple rice are often the same grain. Raw, the grain is black, but when cooked, it releases its anthocyanin pigments, giving it a deep purple hue. Hence, the names are often used interchangeably.

How do you cook purple rice?

To cook purple rice, rinse it thoroughly first. The ratio is typically 2 cups of water for every 1 cup of rice. Bring to a boil, then reduce heat and simmer until the liquid is absorbed. A rice cooker can also be used following the manufacturer's instructions.

Is purple rice gluten-free?

Yes, like all varieties of rice, purple rice is naturally gluten-free, making it a suitable grain option for individuals with celiac disease or gluten sensitivity.

Can purple rice help with heart health?

Studies have shown that the antioxidants in purple rice may help promote heart health by reducing levels of 'bad' LDL cholesterol and increasing 'good' HDL cholesterol.