Beans and white rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A simple yet satisfying staple in many cuisines, this dish combines fluffy white rice with tender, seasoned beans, offering a wholesome and versatile meal or side. --- RECIPE --- Servings: 2-3 Prep Time: 20 minutes Ingredients: - 1 cup white rice, uncooked - 2 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 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: 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 white rice.
Per 100g reference serving, Beans and white rice provides 164 kcal of energy, 6.5g protein (16% of calories), 25.2g total carbohydrates (61% of calories, including 3.7g dietary fiber and 0.21g sugars), and 4.21g total fat (23% of calories).
Vitamins Profile in Beans and white rice (Per 100g)
Track how Beans and white 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) | 1.28 mg | 8.5% DV |
| Vitamin K (Phylloquinone) | 5.9 µg | 4.9% DV |
| Vitamin B1 (Thiamin) | 0.127 mg | 10.6% DV |
| Vitamin B2 (Riboflavin) | 0.03 mg | 2.3% DV |
| Vitamin B3 (Niacin) | 0.661 mg | 4.1% DV |
| Vitamin B6 (Pyridoxine) | 0.086 mg | 5.1% DV |
| Total Folate (Vitamin B9) | 66 µg | 16.5% DV |
| Folate (Dietary Folate Equivalents) | 81 µg | 20.2% DV |
| Natural Food Folate | 44 µg | 11% DV |
| Choline | 20.4 mg | 3.7% DV |
Minerals & Electrolytes in Beans and white 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) | 2.55 mg | 14.2% DV |
| Calcium (Ca) | 54 mg | 4.2% DV |
| Magnesium (Mg) | 40 mg | 9.5% DV |
| Potassium (K) | 327 mg | 7% DV |
| Zinc (Zn) | 0.96 mg | 8.7% DV |
| Selenium (Se) | 3.7 µg | 6.7% DV |
| Phosphorus (P) | 80 mg | 6.4% DV |
| Copper (Cu) | 0.188 mg | 20.9% DV |
| Sodium (Na) | 231 mg | 10% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.214 g | 13.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.4 g | 10% DV |
| Monounsaturated Fat (MUFA) | 1.71 g | 5.7% DV |
| Polyunsaturated Fat (PUFA) | 1.61 g | 8.1% DV |
| Saturated Fat (SFA) | 0.603 g | 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 white rice contains 164 calories (kcal), 6.5g of protein, 25.2g of carbohydrates (3.7g fiber, 0.21g total sugars), and 4.21g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beans and white rice has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of -2.46 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Beans and white 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 white rice by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.