Pinto beans and brown rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A hearty and nutritious combination, this dish pairs nutty brown rice with creamy pinto beans, often seasoned with chili powder and cumin, creating a satisfying and wholesome 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) pinto beans, drained and rinsed - 0.5 cup vegetable or chicken broth - 0.5 tsp chili powder - 0.25 tsp cumin - Salt and pepper to taste - Optional: shredded cheese 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 pinto 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 pinto beans, broth, chili powder, and cumin. 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 pinto beans over or alongside the cooked brown rice. Top with shredded cheese if desired.
Per 100g reference serving, Pinto beans and brown rice provides 164 kcal of energy, 6g protein (14% of calories), 24.9g total carbohydrates (60% of calories, including 5.4g dietary fiber and 0.28g sugars), and 4.71g total fat (26% of calories).
Vitamins Profile in Pinto beans and brown rice (Per 100g)
Track how Pinto 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) | 0.4 mg | 0.4% DV |
| Vitamin E (Alpha-Tocopherol) | 1.35 mg | 9% DV |
| Vitamin K (Phylloquinone) | 6 µg | 5% DV |
| Vitamin B1 (Thiamin) | 0.137 mg | 11.4% DV |
| Vitamin B2 (Riboflavin) | 0.045 mg | 3.5% DV |
| Vitamin B3 (Niacin) | 1.01 mg | 6.3% DV |
| Vitamin B6 (Pyridoxine) | 0.142 mg | 8.4% DV |
| Total Folate (Vitamin B9) | 93 µg | 23.2% DV |
| Folate (Dietary Folate Equivalents) | 93 µg | 23.2% DV |
| Natural Food Folate | 93 µg | 23.2% DV |
| Choline | 22.6 mg | 4.1% DV |
Minerals & Electrolytes in Pinto 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) | 1.33 mg | 7.4% DV |
| Calcium (Ca) | 28 mg | 2.2% DV |
| Magnesium (Mg) | 44 mg | 10.5% DV |
| Potassium (K) | 275 mg | 5.9% DV |
| Zinc (Zn) | 0.8 mg | 7.3% DV |
| Selenium (Se) | 5.4 µg | 9.8% DV |
| Phosphorus (P) | 121 mg | 9.7% DV |
| Copper (Cu) | 0.16 mg | 17.8% 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) | 0.251 g | 15.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.51 g | 10.8% DV |
| Monounsaturated Fat (MUFA) | 1.87 g | 6.2% DV |
| Polyunsaturated Fat (PUFA) | 1.76 g | 8.8% DV |
| Saturated Fat (SFA) | 0.677 g | 3.4% 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 Pinto beans and brown rice contains 164 calories (kcal), 6g of protein, 24.9g of carbohydrates (5.4g fiber, 0.28g total sugars), and 4.71g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Pinto beans and brown rice has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 0.134 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Pinto 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 Pinto 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.