Spanish rice, no added fat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A lighter version of the classic Spanish rice, prepared without added fat, allowing the natural flavors of tomatoes, onions, garlic, and spices to shine through. --- RECIPE --- Servings: 4 Prep Time: 15 minutes Ingredients: - 1 cup long-grain white rice, rinsed - 1/2 small onion, finely chopped - 1 clove garlic, minced - 1 (8 oz) can tomato sauce - 1 3/4 cups chicken or vegetable broth - 1/2 tsp cumin - 1/4 tsp chili powder - Salt and pepper to taste - 1/4 cup chopped fresh cilantro (for garnish) Instructions: 1. In a dry medium saucepan over medium heat, add the rinsed rice and cook, stirring frequently, for 5-7 minutes until the rice is lightly golden brown. (This step replaces sautéing in oil). 2. Add chopped onion and cook for 3-4 minutes until softened (you can add a splash of broth if sticking occurs). Stir in minced garlic, cumin, and chili powder, cooking for 1 minute more until fragrant. 3. Pour in the tomato sauce and broth. Season with salt and pepper. Bring to a boil, then reduce heat to low, cover tightly, and simmer for 18-20 minutes, or until all liquid is absorbed and rice is tender. 4. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and garnish with fresh cilantro before serving.
Per 100g reference serving, Spanish rice, no added fat provides 101 kcal of energy, 2.91g protein (12% of calories), 19.9g total carbohydrates (79% of calories, including 1.1g dietary fiber and 1.57g sugars), and 1.01g total fat (9% of calories).
Vitamins Profile in Spanish rice, no added fat (Per 100g)
Track how Spanish rice, no added fat 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) | 11.3 mg | 12.6% DV |
| Vitamin B12 (Cobalamin) | 0.03 µg | 1.2% DV |
| Vitamin A (RAE) | 10 µg | 1.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.29 mg | 1.9% DV |
| Vitamin K (Phylloquinone) | 1.5 µg | 1.2% DV |
| Vitamin B1 (Thiamin) | 0.275 mg | 22.9% DV |
| Vitamin B2 (Riboflavin) | 0.069 mg | 5.3% DV |
| Vitamin B3 (Niacin) | 1.43 mg | 8.9% DV |
| Vitamin B6 (Pyridoxine) | 0.109 mg | 6.4% DV |
| Total Folate (Vitamin B9) | 34 µg | 8.5% DV |
| Folate (Dietary Folate Equivalents) | 55 µg | 13.8% DV |
| Natural Food Folate | 6 µg | 1.5% DV |
| Choline | 6.1 mg | 1.1% DV |
| Beta-Carotene | 114 µg | 3.2% DV |
| Alpha-Carotene | 2 µg | 0.2% DV |
| Beta-Cryptoxanthin | 8 µg | 1.3% DV |
| Lutein + Zeaxanthin | 71 µg | 0.7% DV |
| Lycopene | 674 µg | 6.7% DV |
Minerals & Electrolytes in Spanish rice, no added fat (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) | 1.12 mg | 6.2% DV |
| Calcium (Ca) | 21 mg | 1.6% DV |
| Magnesium (Mg) | 11 mg | 2.6% DV |
| Potassium (K) | 125 mg | 2.7% DV |
| Zinc (Zn) | 0.38 mg | 3.5% DV |
| Selenium (Se) | 4.7 µg | 8.5% DV |
| Phosphorus (P) | 41 mg | 3.3% DV |
| Copper (Cu) | 0.077 mg | 8.6% DV |
| Sodium (Na) | 314 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) | 0.014 g | 0.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.178 g | 1.3% DV |
| Monounsaturated Fat (MUFA) | 0.359 g | 1.2% DV |
| Polyunsaturated Fat (PUFA) | 0.202 g | 1% DV |
| Saturated Fat (SFA) | 0.29 g | 1.4% DV |
| Dietary Cholesterol | 3 mg | 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 Spanish rice, no added fat contains 101 calories (kcal), 2.91g of protein, 19.9g of carbohydrates (1.1g fiber, 1.57g total sugars), and 1.01g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Spanish rice, no added fat has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -0.241 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Spanish rice, no added fat: 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 Spanish rice, no added fat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.