Black Rice (Cooked)
Grains · Rice
Black rice is low FODMAP at a cooked serving of 180 g, approximately one cup. The app explicitly extends its low FODMAP range to 500 g. Use the smaller serving as a portion reference; the large range is not a suggestion to fill a meal with rice.
Serving sizes for black rice (cooked)
The 180 g reference is taken after cooking. Different absorption and draining methods can change the yield, so this guide does not convert a dry scoop into a fixed cooked amount.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 cup | 180 g | None detected | |
| 500 g portion | 500 g | None detected |
Breakdown for 1 cup
Is black rice (cooked) low FODMAP?
Black Rice (Cooked) and IBS: what to know
If you use black rice in an IBS eating plan, record it as plain cooked rice or as part of a named recipe. A mixed grain pouch can include other grains and flavourings. A dessert can add milk, fruit and sweeteners whose amounts matter independently of the rice.
Gut-friendly ways to eat black rice (cooked)
For a savoury bowl, measure the cooked rice and choose the remaining components individually. When making a sweet rice dish, keep track of the ingredients added during cooking as well as the toppings. The weight of the complete bowl is not automatically the weight of rice it contains.
Frequently asked questions
Is black rice the same entry as wild rice?
No. They appear as separate foods in the app and should be matched to the grain on your packet.
Does the black-rice result cover coconut rice pudding?
The plain cooked ingredient was checked; coconut ingredients and sweeteners require their own portion assessment.
What if the packet contains black and white rice?
Use the ingredient list and actual mixture rather than assuming the entire packet was tested as black rice.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Rice, black, cooked” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.