1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 5.0 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 52.9 g | 19% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 2.4 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.3 mg | 2% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 235.3 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Arroz con gandules
Arroz Con Gandules is a flavorful rice and pigeon pea dish originating from Puerto Rican cuisine, often seasoned with sofrito, green olives, and annatto. Typically served as a staple during festive occasions, this dish embodies the rich history of Caribbean cooking. Its nutritional profile includes carbohydrates primarily from white or medium-grain rice, along with dietary fiber and plant-based protein from pigeon peas. Pigeon peas are also rich in essential vitamins such as folate and magnesium, while the spices and olives contribute small amounts of antioxidants and healthy fats.
Health Benefits
- High fiber content from pigeon peas promotes healthy digestion and prevents constipation.
- Contains folate (Vitamin B9), crucial for DNA synthesis and cell function, particularly important for pregnant individuals.
- Magnesium in pigeon peas supports muscle function and heart health.
- Spices like garlic and oregano used in sofrito contain antioxidants that reduce inflammation and support immune health.
Dietary Considerations
Selection and Storage
Store cooked Arroz Con Gandules in an airtight container in the refrigerator for up to 3 days. Reheat with a splash of water to restore moisture.
Common Questions About Arroz con gandules Nutrition
What is the nutritional content of Arroz Con Gandules?
A 1-cup serving of Arroz Con Gandules contains roughly 200-250 calories, depending on the recipe. It provides about 5-7 grams of protein, 35-40 grams of carbohydrates, and 5 grams of fat. It is also a source of fiber (3-5 grams) and contains vitamins B1 and B6, as well as minerals like iron and magnesium.
Is Arroz Con Gandules compatible with a keto or low-carb diet?
Arroz Con Gandules is not suitable for a strict keto or low-carb diet, as it contains a high amount of carbohydrates, primarily from the rice. A single serving can have 35-40 grams of carbs, which exceeds the daily limit for ketogenic diets. Substituting cauliflower rice can make it more keto-friendly.
What are the health benefits or concerns of eating Arroz Con Gandules?
Arroz Con Gandules is a good source of plant-based protein and fiber, thanks to the pigeon peas. It provides sustained energy due to its carbohydrate content and contains essential vitamins and minerals. However, traditional recipes may be high in sodium and fats if made with salted pork or excess oil, so moderation is important.
What is the recommended serving size for Arroz Con Gandules?
A typical serving size of Arroz Con Gandules is about 1 cup, which provides a balanced portion of carbohydrates, protein, and fat for most meals. For those monitoring calorie intake, it’s important to measure portions carefully, as it’s easy to overconsume due to its rich flavor.
How does Arroz Con Gandules compare to other rice and bean dishes?
Arroz Con Gandules stands out due to its use of pigeon peas (gandules) and its Puerto Rican seasoning blend, which often includes sofrito, sazon, and achiote oil for a distinct flavor and color. Compared to plain rice and beans, it is more flavorful but may also have higher sodium or fat content, depending on how it is prepared.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
