Kidney beans and white rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A classic and comforting combination, this dish pairs fluffy white rice with tender kidney beans, often simmered in a savory, seasoned sauce, providing a wholesome and satisfying 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) 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 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 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 white rice. Garnish with parsley if desired.
Per 100g reference serving, Kidney beans and white rice provides 158 kcal of energy, 5.9g protein (15% of calories), 23.9g total carbohydrates (61% of calories, including 4.3g dietary fiber and 0.2g sugars), and 4.29g total fat (24% of calories).
Vitamins Profile in Kidney beans and white rice (Per 100g)
Track how Kidney 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 C (Ascorbic Acid) | 0.6 mg | 0.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.77 mg | 5.1% DV |
| Vitamin K (Phylloquinone) | 8.6 µg | 7.2% DV |
| Vitamin B1 (Thiamin) | 0.149 mg | 12.4% DV |
| Vitamin B2 (Riboflavin) | 0.036 mg | 2.8% DV |
| Vitamin B3 (Niacin) | 0.893 mg | 5.6% DV |
| Vitamin B6 (Pyridoxine) | 0.1 mg | 5.9% DV |
| Total Folate (Vitamin B9) | 92 µg | 23% DV |
| Folate (Dietary Folate Equivalents) | 107 µg | 26.8% DV |
| Natural Food Folate | 70 µg | 17.5% DV |
| Choline | 17.9 mg | 3.3% DV |
Minerals & Electrolytes in Kidney 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) | 2.12 mg | 11.8% DV |
| Calcium (Ca) | 20 mg | 1.5% DV |
| Magnesium (Mg) | 30 mg | 7.1% DV |
| Potassium (K) | 239 mg | 5.1% DV |
| Zinc (Zn) | 0.79 mg | 7.2% DV |
| Selenium (Se) | 3.7 µg | 6.7% DV |
| Phosphorus (P) | 96 mg | 7.7% DV |
| Copper (Cu) | 0.163 mg | 18.1% DV |
| Sodium (Na) | 229 mg | 10% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.269 g | 16.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.41 g | 10.1% DV |
| Monounsaturated Fat (MUFA) | 1.71 g | 5.7% DV |
| Polyunsaturated Fat (PUFA) | 1.68 g | 8.4% DV |
| Saturated Fat (SFA) | 0.592 g | 3% 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 white rice contains 158 calories (kcal), 5.9g of protein, 23.9g of carbohydrates (4.3g fiber, 0.2g total sugars), and 4.29g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Kidney beans and white rice has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 0.384 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Kidney 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 Kidney 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.