Black beans and brown rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A wholesome and flavorful staple, particularly in Latin American and Caribbean cuisines, this dish features nutty brown rice served with tender black beans, often seasoned with cumin, garlic, and herbs for a delicious and complete meal. --- 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) black beans, drained and rinsed - 0.5 cup vegetable broth - 0.5 tsp cumin - 0.25 tsp dried oregano - 1 tbsp lime juice - Salt and pepper to taste - Optional: chopped cilantro 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 black 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 black beans, broth, cumin, and oregano. Bring to a simmer, then reduce heat and cook for 5-7 minutes, allowing flavors to meld and sauce to thicken slightly. 5. Stir in lime juice. Season with salt and pepper to taste. 6. Serve the seasoned black beans over or alongside the cooked brown rice. Garnish with cilantro if desired.
Per 100g reference serving, Black beans and brown rice provides 158 kcal of energy, 5.91g protein (15% of calories), 23.5g total carbohydrates (59% of calories, including 5.3g dietary fiber and 0.27g sugars), and 4.65g total fat (26% of calories).
Vitamins Profile in Black beans and brown rice (Per 100g)
Track how Black 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) | 1.31 mg | 8.7% DV |
| Vitamin K (Phylloquinone) | 5.8 µg | 4.8% DV |
| Vitamin B1 (Thiamin) | 0.164 mg | 13.7% DV |
| Vitamin B2 (Riboflavin) | 0.044 mg | 3.4% DV |
| Vitamin B3 (Niacin) | 1.11 mg | 6.9% DV |
| Vitamin B6 (Pyridoxine) | 0.057 mg | 3.4% DV |
| Total Folate (Vitamin B9) | 81 µg | 20.2% DV |
| Folate (Dietary Folate Equivalents) | 81 µg | 20.2% DV |
| Natural Food Folate | 81 µg | 20.2% DV |
| Choline | 21.1 mg | 3.8% DV |
Minerals & Electrolytes in Black 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) | 1.34 mg | 7.4% DV |
| Calcium (Ca) | 17 mg | 1.3% DV |
| Magnesium (Mg) | 55 mg | 13.1% DV |
| Potassium (K) | 230 mg | 4.9% DV |
| Zinc (Zn) | 0.88 mg | 8% DV |
| Selenium (Se) | 2.7 µg | 4.9% DV |
| Phosphorus (P) | 117 mg | 9.4% DV |
| Copper (Cu) | 0.154 mg | 17.1% DV |
| Sodium (Na) | 211 mg | 9.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.234 g | 14.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.53 g | 10.9% DV |
| Monounsaturated Fat (MUFA) | 1.82 g | 6.1% DV |
| Polyunsaturated Fat (PUFA) | 1.76 g | 8.8% DV |
| Saturated Fat (SFA) | 0.679 g | 3.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Black beans and brown rice contains 158 calories (kcal), 5.91g of protein, 23.5g of carbohydrates (5.3g fiber, 0.27g total sugars), and 4.65g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Black beans and brown rice has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 0.744 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Black 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 Black 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.