Stewed rice, Puerto Rican style: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A staple in Puerto Rican cuisine, stewed rice (Arroz Guisado) is a flavorful, often reddish-orange rice dish cooked with sofrito, tomato sauce, and various additions like olives or small pieces of meat, resulting in a moist and savory side or main. --- RECIPE --- Servings: 4 Prep Time: 15 minutes Ingredients: - 2 tbsp olive oil - 0.5 cup sofrito - 0.25 cup tomato sauce - 1 packet Sazón with Achiote - 1 tsp dried oregano - 2 cups medium-grain rice - 3 cups water or chicken broth - 0.25 cup green olives (optional) - Salt and pepper to taste Instructions: 1. Heat olive oil in a medium pot or caldero over medium heat. 2. Add sofrito and cook for 3-5 minutes until fragrant. 3. Stir in tomato sauce, Sazón, and oregano. Cook for 1 minute. 4. Add rice and stir to coat thoroughly with the sofrito mixture. Cook for 2 minutes. 5. Pour in water or broth, add green olives (if using), salt, and pepper. Bring to a boil. 6. Once boiling, reduce heat to low, cover tightly, and simmer for 20-25 minutes, or until all liquid is absorbed and rice is tender. 7. Fluff with a fork before serving.
Per 100g reference serving, Stewed rice, Puerto Rican style provides 224 kcal of energy, 3.96g protein (7% of calories), 33.4g total carbohydrates (61% of calories, including 0.7g dietary fiber and 0.34g sugars), and 7.8g total fat (32% of calories).
Vitamins Profile in Stewed rice, Puerto Rican style (Per 100g)
Track how Stewed rice, Puerto Rican style 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) | 3.1 mg | 3.4% DV |
| Vitamin B12 (Cobalamin) | 0.02 µg | 0.8% DV |
| Vitamin A (RAE) | 2 µg | 0.2% DV |
| Vitamin E (Alpha-Tocopherol) | 1.1 mg | 7.3% DV |
| Vitamin K (Phylloquinone) | 6 µg | 5% DV |
| Vitamin B1 (Thiamin) | 0.205 mg | 17.1% DV |
| Vitamin B2 (Riboflavin) | 0.031 mg | 2.4% DV |
| Vitamin B3 (Niacin) | 1.93 mg | 12% DV |
| Vitamin B6 (Pyridoxine) | 0.089 mg | 5.2% DV |
| Total Folate (Vitamin B9) | 68 µg | 17% DV |
| Folate (Dietary Folate Equivalents) | 113 µg | 28.2% DV |
| Natural Food Folate | 4 µg | 1% DV |
| Choline | 6.8 mg | 1.2% DV |
| Beta-Carotene | 28 µg | 0.8% DV |
| Alpha-Carotene | 1 µg | 0.1% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 23 µg | 0.2% DV |
| Lycopene | 418 µg | 4.2% DV |
Minerals & Electrolytes in Stewed rice, Puerto Rican style (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) | 1.79 mg | 9.9% DV |
| Calcium (Ca) | 17 mg | 1.3% DV |
| Magnesium (Mg) | 13 mg | 3.1% DV |
| Potassium (K) | 81 mg | 1.7% DV |
| Zinc (Zn) | 0.57 mg | 5.2% DV |
| Selenium (Se) | 7.1 µg | 12.9% DV |
| Phosphorus (P) | 58 mg | 4.6% DV |
| Copper (Cu) | 0.104 mg | 11.6% DV |
| Sodium (Na) | 654 mg | 28.4% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.244 g | 15.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.97 g | 14.1% DV |
| Monounsaturated Fat (MUFA) | 3.47 g | 11.6% DV |
| Polyunsaturated Fat (PUFA) | 2.22 g | 11.1% DV |
| Saturated Fat (SFA) | 1.65 g | 8.2% DV |
| Dietary Cholesterol | 4 mg | 1.3% 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 Stewed rice, Puerto Rican style contains 224 calories (kcal), 3.96g of protein, 33.4g of carbohydrates (0.7g fiber, 0.34g total sugars), and 7.8g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Stewed rice, Puerto Rican style has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 1.83 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Stewed rice, Puerto Rican style: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
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