Black beans and white rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A staple in Latin American and Caribbean cuisines, this simple yet flavorful dish features fluffy white 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: 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) 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 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 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 white rice. Garnish with cilantro if desired.
Per 100g reference serving, Black beans and white rice provides 160 kcal of energy, 6.01g protein (15% of calories), 24.4g total carbohydrates (61% of calories, including 5g dietary fiber and 0.2g sugars), and 4.32g total fat (24% of calories).
Vitamins Profile in Black beans and white rice (Per 100g)
Track how Black 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) | 1.24 mg | 8.3% DV |
| Vitamin K (Phylloquinone) | 5.8 µg | 4.8% DV |
| Vitamin B1 (Thiamin) | 0.194 mg | 16.2% DV |
| Vitamin B2 (Riboflavin) | 0.036 mg | 2.8% DV |
| Vitamin B3 (Niacin) | 0.854 mg | 5.3% DV |
| Vitamin B6 (Pyridoxine) | 0.073 mg | 4.3% DV |
| Total Folate (Vitamin B9) | 102 µg | 25.5% DV |
| Folate (Dietary Folate Equivalents) | 117 µg | 29.2% DV |
| Natural Food Folate | 80 µg | 20% DV |
| Choline | 19 mg | 3.5% DV |
Minerals & Electrolytes in Black 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) | 1.65 mg | 9.2% DV |
| Calcium (Ca) | 19 mg | 1.5% DV |
| Magnesium (Mg) | 44 mg | 10.5% DV |
| Potassium (K) | 212 mg | 4.5% DV |
| Zinc (Zn) | 0.82 mg | 7.5% DV |
| Selenium (Se) | 3.7 µg | 6.7% DV |
| Phosphorus (P) | 95 mg | 7.6% DV |
| Copper (Cu) | 0.144 mg | 16% DV |
| Sodium (Na) | 228 mg | 9.9% 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) | 1.42 g | 10.2% DV |
| Monounsaturated Fat (MUFA) | 1.72 g | 5.7% DV |
| Polyunsaturated Fat (PUFA) | 1.66 g | 8.3% DV |
| Saturated Fat (SFA) | 0.63 g | 3.1% 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 white rice contains 160 calories (kcal), 6.01g of protein, 24.4g of carbohydrates (5g fiber, 0.2g total sugars), and 4.32g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Black beans and white rice has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 0.617 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Black 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 Black 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.