Portuguese rice

Dinner

Item Rating: 69/100

1 serving (150 grams) contains 200 calories, 4.0 grams of protein, 3.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		4.8 g	6%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		63.5 g	23%
	Dietary Fiber	1.6 g	5%
	Sugars	1.6 g
protein		6.3 g	12%
Vitamin D		0 mcg	0%
Calcium		31.7 mg	2%
Iron		2.4 mg	13%
Potassium		158.7 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: 43 cal (13.4%)

Protein: 25 cal (7.8%)

Carbs: 254 cal (78.8%)

About Portuguese rice

Portuguese rice, or 'arroz à portuguesa,' is a staple dish in Portuguese cuisine, often prepared with a tomato-based sauce, onions, garlic, and herbs like parsley. As part of Mediterranean-inspired cooking, it is typically paired with proteins like chicken or seafood. The nutritional profile of Portuguese rice depends on its preparation, with white rice providing a good source of carbohydrates for energy and the tomato sauce contributing vitamins like vitamin C and antioxidants like lycopene. While lower in fiber and micronutrients compared to whole grains, Portuguese rice remains a comforting and versatile dish tied to traditional Portuguese flavors and a balanced diet when paired with vegetables and lean proteins.

Health Benefits

• Tomatoes in the dish are rich in lycopene, a powerful antioxidant that supports heart health and may reduce cancer risk.
• The onions and garlic used are high in sulfur compounds, which may support immune health and reduce inflammation.
• Rice provides a source of easily digestible carbohydrates, which are vital for energy and muscle recovery.

Dietary Considerations

Allergens: Contains none typically, though specific recipes may include shellfish, dairy, or gluten

Suitable for: Vegetarian (if no meat is used), gluten-free (if no gluten-containing ingredients are added)

Not suitable for: Low-carb diets, strict ketogenic diets

Selection and Storage

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

Common Questions About Portuguese rice Nutrition

Is Portuguese rice high in protein?

Portuguese rice is not particularly high in protein. A typical serving of Portuguese rice (about 1 cup or 200g) contains approximately 4-5 grams of protein. It is a moderate source but not ideal for those seeking high-protein foods.

Can I eat Portuguese rice on a keto diet?

Portuguese rice is not suitable for a keto diet. It is high in carbohydrates, with about 45-50 grams of carbs per 1-cup serving, which generally exceeds the daily carb limit for ketosis.

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

Portuguese rice provides a good source of energy and some essential nutrients like small amounts of B vitamins and iron. However, it is high in carbohydrates, which could be a concern for those managing blood sugar or watching their carb intake. Be cautious of added oils or sodium in preparation, as traditional recipes can be calorie-dense.

What is the recommended serving size for Portuguese rice?

A recommended serving size of Portuguese rice is about 1 cup (200g), which provides roughly 200-250 calories. For balanced meals, pair it with lean protein and a variety of vegetables to ensure proper nutrient intake.

How does Portuguese rice compare to plain white or brown rice?

Portuguese rice is often seasoned and cooked with ingredients like garlic, onions, and tomatoes, which enhance its flavor but can increase its calorie and sodium content compared to plain rice. While similar in carbohydrates and calories to white rice, it may lack the higher fiber content found in brown rice unless made with whole grain rice.

Data Sources & Scientific References