Also called: black rice, purple rice, emperor's rice, steamed black rice, hei mi, khao niow dam, kokumai, heukmi, gao nep than, beras hitam, itim na kanin, heimi, 黑米, khao nin, ข้าวนิล, 黒米, heungmi, 흑미, ข้าวเหนียวดำ, gạo nếp than, itim na bigas, kale chawal, काले चावल, kaly chawal, کالے چاول, kalo chal, কালো চাল, karuppu arisi, கருப்பு அரிசி, nalla biyyam, నల్ల బియ్యం, ਕਾਲੇ ਚਾਵਲ, kala chaval, કાળા ચોખા, kale tandul, काळे तांदूळ, kari akki, ಕರಿ ಅಕ್ಕಿ, karutha ari, കറുത്ത അരി, mavro ryzi, μαύρο ρύζι, aruz aswad, أرز أسود, berenje siah, برنج سیاه, tikur rice, ጥቁር ሩዝ, chernyy ris, черный рис, chornyy rys, чорний рис, zhen heimi, 蒸黑米, khao niow dam nung, ข้าวเหนียวดำนึ่ง, mushi kuro-mai, 蒸し黒米, heugmi-jin-bap, 흑미찐밥, bhap se pake kale chawal, भाप से पके काले चावल, bhap mein pakay kalay chawal, بھاپ میں پکائے کالے چاول, bhapano kalo chal, ভাপানো কালো চাল, aviyyalil vevitha karuppu arisi, ஆவியில் வேகவைத்த கருப்பு அரிசி, aviri meeda udikinchina nalla biyyam, ఆవిరి మీద ఉడికించిన నల్ల బియ్యం, bhap te pake kale chawal, ਭਾਫ਼ ਤੇ ਪੱਕੇ ਕਾਲੇ ਚੌਲ, vafela kalo chokha, વાફેલા કાળા ચોખા, vafvun shijavlele kale tandul, वाफवून शिजवलेले काळे तांदूळ, havina mele besida kari akki, ಹಾವಿನ ಮೇಲೆ ಬೆಂದ ಕಪ್ಪು ಅಕ್ಕಿ, aviyl vevichathu kari ari, ആവിയിൽ വേവിച്ച കറുത്ത അരി, mavro ryzi ston atmo, μαύρο ρύζι στον ατμό, aruzz aswad 'ala al-bukhar, أرز أسود على البخار, berenje siah bokhapaz, برنج سیاه بخارپز, babe tebetebete tekur chika, በእንፋሎት የተበሰለ ጥቁር ሩዝ, chernyy ris na paru, черный рис на пару, chornyy rys na paru, чорний рис на пару
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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