Dirty rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A quintessential Louisiana Creole dish, this flavorful rice is 'dirty' from being cooked with ground meat (often pork or chicken liver), vegetables, and a blend of spices, creating a rich, savory, and deeply satisfying meal. --- RECIPE --- Servings: 6 Prep Time: 20 minutes Ingredients: - 1 tbsp olive oil - 1 lb ground pork or beef - 1/2 lb chicken livers, finely chopped (optional) - 1 large onion, chopped - 1 green bell pepper, chopped - 2 celery stalks, chopped - 2 cloves garlic, minced - 1 cup long-grain white rice, rinsed - 2 cups chicken broth - 1 tsp Cajun seasoning - 1/2 tsp dried thyme - 1/4 tsp cayenne pepper (optional) - Salt and black pepper to taste - 1/4 cup fresh parsley, chopped - 2 tbsp green onions, sliced Instructions: 1. Heat olive oil in a large skillet or Dutch oven over medium-high heat. Add ground pork/beef and chicken livers (if using). Cook, breaking up the meat, until browned. Drain excess fat. 2. Add onion, bell pepper, and celery to the skillet. Cook for 5-7 minutes until vegetables soften. Stir in minced garlic and cook for 1 minute more until fragrant. 3. Add the rinsed rice, Cajun seasoning, thyme, and cayenne pepper (if using). Stir well to coat the rice. 4. Pour in the chicken broth, bring to a boil, then reduce heat to low. Cover tightly and simmer for 20-25 minutes, or until rice is tender and liquid is absorbed. 5. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork. Stir in fresh parsley and green onions. Season with salt and black pepper to taste before serving.
Per 100g reference serving, Dirty rice provides 112 kcal of energy, 5.12g protein (19% of calories), 17.2g total carbohydrates (63% of calories, including 0.6g dietary fiber and 0.87g sugars), and 2.25g total fat (18% of calories).
Vitamins Profile in Dirty rice (Per 100g)
Track how Dirty 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 C (Ascorbic Acid) | 5.4 mg | 6% DV |
| Vitamin B12 (Cobalamin) | 1.07 µg | 44.6% DV |
| Vitamin A (RAE) | 208 µg | 23.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.39 mg | 2.6% DV |
| Vitamin K (Phylloquinone) | 2.8 µg | 2.3% DV |
| Vitamin B1 (Thiamin) | 0.123 mg | 10.2% DV |
| Vitamin B2 (Riboflavin) | 0.17 mg | 13.1% DV |
| Vitamin B3 (Niacin) | 1.75 mg | 10.9% DV |
| Vitamin B6 (Pyridoxine) | 0.106 mg | 6.2% DV |
| Total Folate (Vitamin B9) | 62 µg | 15.5% DV |
| Folate (Dietary Folate Equivalents) | 84 µg | 21% DV |
| Natural Food Folate | 32 µg | 8% DV |
| Choline | 17.5 mg | 3.2% DV |
| Preformed Retinol | 207 µg | 23% DV |
| Beta-Carotene | 11 µg | 0.3% DV |
| Alpha-Carotene | 1 µg | 0.1% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 18 µg | 0.2% DV |
| Lycopene | 1 µg | 0% DV |
Minerals & Electrolytes in Dirty 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) | 1.77 mg | 9.8% DV |
| Calcium (Ca) | 15 mg | 1.2% DV |
| Magnesium (Mg) | 9 mg | 2.1% DV |
| Potassium (K) | 85 mg | 1.8% DV |
| Zinc (Zn) | 0.78 mg | 7.1% DV |
| Selenium (Se) | 10.3 µg | 18.7% DV |
| Phosphorus (P) | 63 mg | 5% DV |
| Copper (Cu) | 0.098 mg | 10.9% DV |
| Sodium (Na) | 316 mg | 13.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.073 g | 4.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.591 g | 4.2% DV |
| Monounsaturated Fat (MUFA) | 0.784 g | 2.6% DV |
| Polyunsaturated Fat (PUFA) | 0.702 g | 3.5% DV |
| Saturated Fat (SFA) | 0.403 g | 2% DV |
| Dietary Cholesterol | 53 mg | 17.7% 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 Dirty rice contains 112 calories (kcal), 5.12g of protein, 17.2g of carbohydrates (0.6g fiber, 0.87g total sugars), and 2.25g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Dirty rice has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 2.63 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Dirty rice: Celery. 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 Dirty rice by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.