Also called: black rice, purple rice, emperor's rice, cooked black rice, aruzz aswad, أرز أسود, berenj-e siah, برنج سیاه, chernyy ris, черный рис, chorniy rys, чорний рис, kala chawal, काला चावल, kalo chaal, কালো চাল, karuppu arisi, கருப்பு அரிசி, nalla biyyam, నల్ల బియ్యం, ਕਾਲਾ ਚੌਲ, kalo chokho, કાળો ચોખા, kale tandul, काळे तांदूळ, kari akki, ಕರಿ ಅಕ್ಕಿ, karutha ari, കറുത്ത അരി, mavro ryzi, μαύρο ρύζι, tikur rice, ጥቁር ሩዝ, tukur cheka, aruz aswad, Schwarzer Reis, arroz negro, riz noir, beras hitam, riso nero, kuro mai, 黒米, heung-mi, 흑미, czarny ryż, mchele mweusi, khao niow dam, ข้าวเหนียวดำ, itim na kanin, siyah pirinç, chornyy rys, gạo đen, hei mi, 黑米, tekur chika, aruzz aswad masluq, أرز أسود مسلوق, shidhdho kalo chal, সিদ্ধ কালো চাল, vrasto mavro ryzi, βραστό μαύρο ρύζι, berenje siah abpaz, برنج سیاه آبپز, bafela kalo chokha, બાફેલા કાળા ચોખા, ubale hue kale chawal, उबले हुए काले चावल, kuro-mai, besida kari akki, ಬೆಂದ ಕಪ್ಪು ಅಕ್ಕಿ, heugmi-bap, 흑미밥, vevichathu kari ari, വേവിച്ച കറുത്ത അരി, ukadlele kale tandul, उकडलेले काळे तांदूळ, uble hoye kale chawal, ਉਬਲੇ ਹੋਏ ਕਾਲੇ ਚੌਲ, varenyy chernyy ris, вареный черный рис, aviyyal seitha karuppu arisi, அவித்த கருப்பு அரிசி, udikinchina nalla biyyam, ఉడికించిన నల్ల బియ్యం, khao niow dam tom, ข้าวเหนียวดำต้ม, varenyy chornyy rys, варений чорний рис, ublay huay kalay chawal, ابلے ہوئے کالے چاول, zhushi heimi, 煮黑米
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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