Vegetable curry with rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A complete and satisfying meal, vegetable curry with rice pairs a fragrant and flavorful medley of tender vegetables simmered in a rich, aromatic curry sauce with fluffy, perfectly cooked rice. --- RECIPE --- Servings: 4-6 Prep Time: 25 minutes Ingredients: - For the Curry: - 1 tbsp coconut oil or vegetable oil - 1 onion, chopped - 2 cloves garlic, minced - 1 inch ginger, grated - 1 tbsp curry powder - 1 tsp ground cumin - 1/2 tsp turmeric powder - 1 can (14.5 oz) diced tomatoes, undrained - 1 can (13.5 oz) full-fat coconut milk - 1 cup vegetable broth - 2 carrots, sliced - 1 potato, diced - 1 cup cauliflower florets - 1 cup green beans, trimmed and halved - 1/2 cup frozen peas - Salt and black pepper to taste - For the Rice: - 1 cup basmati or jasmine rice - 2 cups water - 1/2 tsp salt Instructions: 1. Cook Rice: Rinse rice thoroughly. In a saucepan, combine rice, water, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes, or until water is absorbed and rice is tender. Fluff with a fork. 2. Make Curry: Heat oil in a large pot or Dutch oven over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and ginger, cook for 1 minute until fragrant. 3. Stir in curry powder, cumin, and turmeric. Cook for 1 minute, stirring constantly. 4. Add diced tomatoes, coconut milk, and vegetable broth. Bring to a simmer. 5. Add carrots, potato, and cauliflower. Cover and simmer for 15-20 minutes, or until vegetables are tender-crisp. 6. Stir in green beans and frozen peas. Cook for another 5-7 minutes, or until all vegetables are tender. 7. Season with salt and pepper to taste. Serve the hot vegetable curry over the cooked rice.
Per 100g reference serving, Vegetable curry with rice provides 103 kcal of energy, 2.03g protein (8% of calories), 16.5g total carbohydrates (64% of calories, including 1.3g dietary fiber and 1.93g sugars), and 3.27g total fat (28% of calories).
Vitamins Profile in Vegetable curry with rice (Per 100g)
Track how Vegetable curry with 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) | 7.4 mg | 8.2% DV |
| Vitamin B12 (Cobalamin) | 0.01 µg | 0.4% DV |
| Vitamin A (RAE) | 39 µg | 4.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.86 mg | 5.7% DV |
| Vitamin K (Phylloquinone) | 6.3 µg | 5.2% DV |
| Vitamin B1 (Thiamin) | 0.093 mg | 7.8% DV |
| Vitamin B2 (Riboflavin) | 0.04 mg | 3.1% DV |
| Vitamin B3 (Niacin) | 1.08 mg | 6.7% DV |
| Vitamin B6 (Pyridoxine) | 0.119 mg | 7% DV |
| Total Folate (Vitamin B9) | 35 µg | 8.8% DV |
| Folate (Dietary Folate Equivalents) | 50 µg | 12.5% DV |
| Natural Food Folate | 13 µg | 3.2% DV |
| Choline | 8.2 mg | 1.5% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
| Beta-Carotene | 397 µg | 11% DV |
| Alpha-Carotene | 129 µg | 10.8% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 83 µg | 0.8% DV |
| Lycopene | 2761 µg | 27.6% DV |
Minerals & Electrolytes in Vegetable curry with 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) | 0.88 mg | 4.9% DV |
| Calcium (Ca) | 17 mg | 1.3% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 186 mg | 4% DV |
| Zinc (Zn) | 0.35 mg | 3.2% DV |
| Selenium (Se) | 3.4 µg | 6.2% DV |
| Phosphorus (P) | 42 mg | 3.4% DV |
| Copper (Cu) | 0.08 mg | 8.9% DV |
| Sodium (Na) | 331 mg | 14.4% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.123 g | 7.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.945 g | 6.7% DV |
| Monounsaturated Fat (MUFA) | 1.17 g | 3.9% DV |
| Polyunsaturated Fat (PUFA) | 1.07 g | 5.4% DV |
| Saturated Fat (SFA) | 0.784 g | 3.9% 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 Vegetable curry with rice contains 103 calories (kcal), 2.03g of protein, 16.5g of carbohydrates (1.3g fiber, 1.93g total sugars), and 3.27g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Vegetable curry with rice has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -1.97 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Vegetable curry with 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.
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