Mediterranean rice

Lunch

Item Rating: 72/100

1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 5.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

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		352.9 mg	15%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	3.5 g	12%
	Sugars	2.4 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		35.3 mg	2%
Iron		1.8 mg	10%
Potassium		176.5 mg	3%

* 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

🍯 Low sugar

Source of Calories

Fat: 53 cal (18.1%)

Protein: 28 cal (9.7%)

Carbs: 211 cal (72.2%)

About Mediterranean rice

Mediterranean rice is a flavorful dish often made with rice, olive oil, tomatoes, garlic, onions, and herbs such as oregano and parsley, originating from the Mediterranean cuisine renowned for its emphasis on fresh, wholesome ingredients. This dish is typically prepared as a side or a base for vegetable or protein-heavy meals. Nutritionally, Mediterranean rice is moderate in calories, provides complex carbohydrates for sustained energy, and incorporates healthy fats from olive oil. Additionally, Mediterranean-style spices and vegetables used in this dish contribute to its nutrient density, offering antioxidants, vitamins such as Vitamin C, and dietary fiber.

Health Benefits

• Rich in antioxidants like Vitamin C from tomatoes may help reduce oxidative stress.
• Contains dietary fiber from added vegetables, which supports healthy digestion.
• Healthy fats from olive oil promote cardiovascular health and provide Vitamin E.

Dietary Considerations

Allergens: Contains none inherent, but cross-contact with allergens depends on preparation methods

Suitable for: Vegetarian, mediterranean diet

Not suitable for: Low-carb diet (depending on rice quantity), very low-fat diet

Selection and Storage

Store cooked Mediterranean rice in an airtight container in the refrigerator for up to 4 days. Reheat thoroughly before consuming.

Common Questions About Mediterranean rice Nutrition

What is the nutritional content of Mediterranean rice?

Mediterranean rice typically provides around 200-250 calories per cup, 4-5 grams of protein, and about 40 grams of carbohydrates, depending on the specific recipe. It often contains vitamins and minerals such as vitamin C, vitamin A, and potassium if ingredients like vegetables and olive oil are included.

Is Mediterranean rice suitable for a vegan or vegetarian diet?

Yes, Mediterranean rice is usually suitable for vegetarians, and it can be vegan as well if made without animal-based ingredients like butter or chicken stock. Opting for vegetable broth and plant-based toppings ensures compatibility with a vegan diet.

What are the health benefits or concerns of eating Mediterranean rice?

Mediterranean rice can be a healthy choice as it's often made with nutrient-rich ingredients like olive oil, herbs, and vegetables. These add antioxidants, healthy fats, and fiber. However, some versions may be high in sodium due to added salt or broth, so it's important to monitor your intake if on a low-sodium diet.

What is the recommended serving size for Mediterranean rice?

A standard serving size for Mediterranean rice is about 1 cup, which provides around 200-250 calories. For a balanced meal, pair it with lean protein and additional vegetables to ensure a well-rounded nutritional profile.

How does Mediterranean rice compare to plain rice?

Mediterranean rice is more flavorful and nutrient-dense compared to plain rice due to the addition of herbs, spices, and healthy fats like olive oil. While plain rice is more neutral and versatile, Mediterranean rice offers added vitamins, healthy fats, and fiber when vegetables and seasonings are used.

Data Sources & Scientific References