1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 3.0 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.5 g | 4% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 52.9 g | 19% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 3.5 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 352.9 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Rice with black beans and vegetables
Rice with black beans and vegetables is a nourishing dish often found in Latin American and Caribbean cuisines, as well as globally in plant-forward diets. This dish typically includes cooked rice, protein-rich black beans, and assorted colorful vegetables like bell peppers, tomatoes, and onions. It is a well-balanced meal, providing a combination of carbohydrates, dietary fiber, plant-based protein, vitamins, and minerals. Black beans are notably rich in folate, iron, and magnesium, while vegetables provide vitamin C, vitamin A, and antioxidants. Together, this dish is both a source of energy and a powerhouse of essential nutrients, supporting overall health and wellbeing when prepared with minimal added fats and salts.
Health Benefits
- Rich in dietary fiber (7.5 grams per cup of black beans) to support digestion and maintain healthy cholesterol levels.
- High in folate (256 micrograms per cup of black beans), important for cell repair and DNA synthesis.
- Contains vitamin C from vegetables like bell peppers, which boosts immune health and skin resilience.
- Provides plant-based protein (15 grams per cup of black beans) for muscle repair and growth.
- Includes potassium (450 mg per cup of black beans) to help regulate blood pressure and support heart health.
Dietary Considerations
Selection and Storage
Store cooked rice and beans in an airtight container in the refrigerator for up to 4 days. Vegetables should be prepared fresh and consumed quickly to retain nutrients.
Common Questions About Rice with black beans and vegetables Nutrition
Is rice with black beans and vegetables high in protein?
Rice with black beans and vegetables is a moderate source of protein, with approximately 10-12 grams of protein per cup, depending on the specific vegetable mix. The inclusion of black beans is particularly beneficial, as they are a plant-based protein source rich in essential amino acids. However, it is not as protein-dense as animal-based foods or legumes like lentils.
Can I eat rice with black beans and vegetables on a keto diet?
No, rice with black beans and vegetables is not suitable for a keto diet because it is relatively high in carbohydrates. A one-cup serving can contain around 40-45 grams of carbs, primarily from the rice and beans, making it incompatible with the strict carb limits of a ketogenic diet.
What are the health benefits of rice with black beans and vegetables?
Rice with black beans and vegetables is rich in dietary fiber, providing around 8-10 grams per serving, which supports digestion. It also delivers essential nutrients like iron, potassium, and folate from the black beans, as well as vitamins A and C from the vegetables. However, it can be calorie-dense if eaten in large portions, so moderation is key for those managing weight.
What is a recommended serving size for rice with black beans and vegetables?
A standard serving size for rice with black beans and vegetables is about 1 cup, which typically contains around 200-250 calories. This portion provides a balanced amount of carbohydrates, protein, and fiber, making it a good side dish or base for a main meal with added protein.
How does rice with black beans and vegetables compare to quinoa with black beans and vegetables?
Quinoa with black beans and vegetables offers slightly more protein (around 12-14 grams per cup) and contains all nine essential amino acids, making it a complete protein source. Quinoa is also higher in fiber and certain minerals like magnesium compared to white rice. However, rice may have a milder flavor that some people prefer, especially when paired with vegetables.
