Beans and rice, with meat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A hearty and satisfying meal, this dish features fluffy rice and tender beans enriched with savory pieces of meat (such as ground beef, chicken, or pork), all simmered together with aromatic spices. --- RECIPE --- Servings: 3-4 Prep Time: 25 minutes Ingredients: - 1 cup white rice, uncooked - 2 cups water - 0.5 tsp salt - 1 tbsp olive oil - 0.5 lb ground beef, chicken, or pork - 0.5 onion, diced - 1 clove garlic, minced - 1 can (15 oz) beans (e.g., black, pinto, kidney), drained and rinsed - 1 cup beef or chicken broth - 0.5 tsp cumin - 0.25 tsp chili powder - Salt and pepper to taste - Optional: chopped cilantro Instructions: 1. Cook the rice: Combine white rice, water, and 0.5 tsp salt in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for 18 minutes. Remove from heat and let stand for 5 minutes, then fluff with a fork. 2. Prepare the beans with meat: While rice cooks, heat olive oil in a separate large skillet or pot over medium-high heat. Add ground meat and cook, breaking it up, until browned. Drain any excess fat. 3. Add onion and cook until softened, about 5 minutes. Add garlic and cook for 1 minute until fragrant. 4. Stir in drained beans, broth, cumin, and chili powder. Bring to a simmer, then reduce heat and cook for 10-15 minutes, allowing flavors to meld and sauce to thicken. 5. Season with salt and pepper to taste. 6. Serve the seasoned beans and meat over or alongside the cooked white rice. Garnish with cilantro if desired.
Per 100g reference serving, Beans and rice, with meat provides 162 kcal of energy, 7.49g protein (18% of calories), 23.5g total carbohydrates (58% of calories, including 4.4g dietary fiber and 0.25g sugars), and 4.24g total fat (24% of calories).
Vitamins Profile in Beans and rice, with meat (Per 100g)
Track how Beans and rice, with meat 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 C (Ascorbic Acid) | 0.3 mg | 0.3% DV |
| Vitamin B12 (Cobalamin) | 0.13 µg | 5.4% DV |
| Vitamin A (RAE) | 1 µg | 0.1% DV |
| Vitamin E (Alpha-Tocopherol) | 1.11 mg | 7.4% DV |
| Vitamin K (Phylloquinone) | 5.1 µg | 4.2% DV |
| Vitamin B1 (Thiamin) | 0.177 mg | 14.8% DV |
| Vitamin B2 (Riboflavin) | 0.052 mg | 4% DV |
| Vitamin B3 (Niacin) | 1.17 mg | 7.3% DV |
| Vitamin B6 (Pyridoxine) | 0.161 mg | 9.5% DV |
| Total Folate (Vitamin B9) | 99 µg | 24.8% DV |
| Folate (Dietary Folate Equivalents) | 115 µg | 28.7% DV |
| Natural Food Folate | 77 µg | 19.2% DV |
| Choline | 24.9 mg | 4.5% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
Minerals & Electrolytes in Beans and rice, with meat (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) | 1.64 mg | 9.1% DV |
| Calcium (Ca) | 25 mg | 1.9% DV |
| Magnesium (Mg) | 33 mg | 7.9% DV |
| Potassium (K) | 240 mg | 5.1% DV |
| Zinc (Zn) | 1.11 mg | 10.1% DV |
| Selenium (Se) | 8.2 µg | 14.9% DV |
| Phosphorus (P) | 108 mg | 8.6% DV |
| Copper (Cu) | 0.14 mg | 15.6% DV |
| Sodium (Na) | 263 mg | 11.4% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.215 g | 13.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.25 g | 8.9% DV |
| Monounsaturated Fat (MUFA) | 1.74 g | 5.8% DV |
| Polyunsaturated Fat (PUFA) | 1.47 g | 7.4% DV |
| Saturated Fat (SFA) | 0.722 g | 3.6% DV |
| Dietary Cholesterol | 6 mg | 2% 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 rice, with meat contains 162 calories (kcal), 7.49g of protein, 23.5g of carbohydrates (4.4g fiber, 0.25g total sugars), and 4.24g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beans and rice, with meat has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 1.44 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Beans and rice, with meat: 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 rice, with meat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.