Beans and brown rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A wholesome and hearty combination, this dish pairs nutty brown rice with tender, seasoned beans, offering a fiber-rich and satisfying meal or side. --- RECIPE --- Servings: 2-3 Prep Time: 10 minutes Ingredients: - 1 cup brown rice, uncooked - 2.5 cups water - 0.5 tsp salt - 1 tbsp olive oil - 0.5 onion, diced - 1 clove garlic, minced - 1 can (15 oz) beans (e.g., black, pinto, kidney), drained and rinsed - 0.5 cup vegetable broth - 0.5 tsp cumin - Salt and pepper to taste Instructions: 1. Cook the brown rice: Combine brown rice, water, and 0.5 tsp salt in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes until water is absorbed and rice is tender. Remove from heat and let stand for 5 minutes, then fluff with a fork. 2. Prepare the beans: While rice cooks, heat olive oil in a separate saucepan over medium heat. Add onion and cook until softened, about 5 minutes. 3. Add garlic and cook for 1 minute until fragrant. 4. Stir in drained beans, broth, and cumin. Bring to a simmer, then reduce heat and cook for 5-7 minutes, allowing flavors to meld and sauce to thicken slightly. 5. Season beans with salt and pepper to taste. 6. Serve the seasoned beans over or alongside the cooked brown rice.
Per 100g reference serving, Beans and brown rice provides 162 kcal of energy, 6.4g protein (16% of calories), 24.3g total carbohydrates (59% of calories, including 3.9g dietary fiber and 0.28g sugars), and 4.54g total fat (25% of calories).
Vitamins Profile in Beans and brown rice (Per 100g)
Track how Beans and brown rice contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 1.35 mg | 9% DV |
| Vitamin K (Phylloquinone) | 6 µg | 5% DV |
| Vitamin B1 (Thiamin) | 0.098 mg | 8.2% DV |
| Vitamin B2 (Riboflavin) | 0.037 mg | 2.8% DV |
| Vitamin B3 (Niacin) | 0.917 mg | 5.7% DV |
| Vitamin B6 (Pyridoxine) | 0.07 mg | 4.1% DV |
| Total Folate (Vitamin B9) | 45 µg | 11.2% DV |
| Folate (Dietary Folate Equivalents) | 45 µg | 11.2% DV |
| Natural Food Folate | 45 µg | 11.2% DV |
| Choline | 22.5 mg | 4.1% DV |
Minerals & Electrolytes in Beans and brown rice (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.23 mg | 12.4% DV |
| Calcium (Ca) | 53 mg | 4.1% DV |
| Magnesium (Mg) | 51 mg | 12.1% DV |
| Potassium (K) | 345 mg | 7.3% DV |
| Zinc (Zn) | 1.02 mg | 9.3% DV |
| Selenium (Se) | 2.7 µg | 4.9% DV |
| Phosphorus (P) | 102 mg | 8.2% DV |
| Copper (Cu) | 0.198 mg | 22% DV |
| Sodium (Na) | 213 mg | 9.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.213 g | 13.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.5 g | 10.7% DV |
| Monounsaturated Fat (MUFA) | 1.81 g | 6% DV |
| Polyunsaturated Fat (PUFA) | 1.72 g | 8.6% DV |
| Saturated Fat (SFA) | 0.652 g | 3.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Beans and brown rice contains 162 calories (kcal), 6.4g of protein, 24.3g of carbohydrates (3.9g fiber, 0.28g total sugars), and 4.54g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beans and brown rice has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of -2.35 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Beans and brown rice: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Beans and brown rice by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.