Kidney beans and brown rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A nutritious and comforting combination, this dish pairs nutty brown rice with tender kidney beans, often simmered in a savory, seasoned sauce, providing a wholesome and satisfying 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) kidney beans, drained and rinsed - 0.5 cup vegetable or chicken broth - 0.5 tsp smoked paprika - 0.25 tsp dried thyme - Salt and pepper to taste - Optional: chopped parsley 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 kidney 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 kidney beans, broth, smoked paprika, and thyme. Bring to a simmer, then reduce heat and cook for 5-7 minutes, allowing flavors to meld and sauce to thicken slightly. 5. Season with salt and pepper to taste. 6. Serve the seasoned kidney beans over or alongside the cooked brown rice. Garnish with parsley if desired.
Per 100g reference serving, Kidney beans and brown rice provides 155 kcal of energy, 5.81g protein (15% of calories), 23g total carbohydrates (59% of calories, including 4.5g dietary fiber and 0.27g sugars), and 4.63g total fat (26% of calories).
Vitamins Profile in Kidney beans and brown rice (Per 100g)
Track how Kidney 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 C (Ascorbic Acid) | 0.6 mg | 0.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.84 mg | 5.6% DV |
| Vitamin K (Phylloquinone) | 8.7 µg | 7.2% DV |
| Vitamin B1 (Thiamin) | 0.12 mg | 10% DV |
| Vitamin B2 (Riboflavin) | 0.043 mg | 3.3% DV |
| Vitamin B3 (Niacin) | 1.15 mg | 7.2% DV |
| Vitamin B6 (Pyridoxine) | 0.084 mg | 4.9% DV |
| Total Folate (Vitamin B9) | 71 µg | 17.8% DV |
| Folate (Dietary Folate Equivalents) | 71 µg | 17.8% DV |
| Natural Food Folate | 71 µg | 17.8% DV |
| Choline | 19.9 mg | 3.6% DV |
Minerals & Electrolytes in Kidney 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) | 1.8 mg | 10% DV |
| Calcium (Ca) | 18 mg | 1.4% DV |
| Magnesium (Mg) | 41 mg | 9.8% DV |
| Potassium (K) | 257 mg | 5.5% DV |
| Zinc (Zn) | 0.85 mg | 7.7% DV |
| Selenium (Se) | 2.7 µg | 4.9% DV |
| Phosphorus (P) | 118 mg | 9.4% DV |
| Copper (Cu) | 0.173 mg | 19.2% 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) | 0.268 g | 16.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.52 g | 10.8% DV |
| Monounsaturated Fat (MUFA) | 1.82 g | 6.1% DV |
| Polyunsaturated Fat (PUFA) | 1.79 g | 8.9% DV |
| Saturated Fat (SFA) | 0.641 g | 3.2% 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 Kidney beans and brown rice contains 155 calories (kcal), 5.81g of protein, 23g of carbohydrates (4.5g fiber, 0.27g total sugars), and 4.63g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Kidney beans and brown rice has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 0.516 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Kidney 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 Kidney 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.