Red beans and rice

Legume

Item Rating: 78/100

1 serving (170 grams) contains 304 calories, 9.7 grams of protein, 12.0 grams of fat, and 39.4 grams of carbohydrates.

Nutrition Information

1 cup (170g)

Calories		304.3
% Daily Value*
Total Fat		12.0 g	15%
	Saturated Fat	1.7 g	8%
	Polyunsaturated Fat	4.9 g
Cholesterol		0 mg	0%
Sodium		503.2 mg	21%
Total Carbohydrates		39.4 g	14%
	Dietary Fiber	7.1 g	25%
	Sugars	0.3 g
protein		9.7 g	19%
Vitamin D		0 mcg	0%
Calcium		32.3 mg	2%
Iron		3.5 mg	19%
Potassium		392.7 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Red beans and rice Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 108 cal (35.5%)

Protein: 38 cal (12.7%)

Carbs: 157 cal (51.8%)

About Red beans and rice

Red beans and rice is a classic dish with roots in Louisiana Creole cuisine, often associated with New Orleans. Traditionally, it was created as an affordable, flavorful meal served on Mondays, using ingredients like red kidney beans, rice, vegetables, and smoked meats. Nutritionally, red kidney beans are an excellent source of plant-based protein, dietary fiber, and complex carbohydrates, while rice provides additional energy through its carbohydrate content. This pairing forms a complete protein, making it a nutrient-dense option for vegetarians and meat-eaters alike. The dish also contains essential micronutrients such as folate, magnesium, potassium, and iron.

Health Benefits

• Red kidney beans are rich in dietary fiber, promoting healthy digestion and aiding in maintaining stable blood sugar levels.
• The dish supplies folate, with one cup of red beans boasting about 45% of the daily requirement, which supports red blood cell formation and fetal development during pregnancy.
• Contains magnesium, which contributes to muscle function and supports heart health by regulating blood pressure.

Dietary Considerations

Allergens: Contains legumes (red kidney beans), potential gluten if misprepared with contaminated rice

Suitable for: Vegetarian diets, gluten-free diets (if prepared carefully)

Not suitable for: Low-fodmap diets, soy-free diets if soy or derivatives are added

Selection and Storage

Cooked red beans and rice should be stored in an airtight container and refrigerated for up to 4 days. For longer storage, freeze in portion-sized containers for up to 3 months.

Common Questions About Red beans and rice Nutrition

What is the nutritional content of red beans and rice?

A typical one-cup serving of red beans and rice contains around 300-400 calories, 10-12 grams of protein, 45-50 grams of carbohydrates, and 3-5 grams of fat. It is also a good source of dietary fiber, potassium, magnesium, and folate. The exact values can vary based on the recipe and preparation method.

Can I eat red beans and rice on a keto diet?

Red beans and rice are not suitable for a keto diet due to their high carbohydrate content. A typical serving contains around 45-50 grams of carbs, far exceeding the daily allowance for keto, which usually limits carbs to 20-50 grams per day.

What are the health benefits of red beans and rice?

Red beans and rice are nutrient-dense and provide a balanced combination of protein and carbohydrates. Red beans are rich in antioxidants, fiber, and minerals like magnesium and potassium, which support heart health. However, if prepared with high sodium or fatty ingredients, it may not be ideal for individuals monitoring salt or fat intake.

What is a healthy portion size for red beans and rice?

A standard serving size is roughly 1 cup, which balances calories and nutrients for most diets. If you're looking to keep portions healthy, pair it with steamed vegetables or a salad to enhance the meal's nutritional profile without significantly increasing calories.

How does red beans and rice compare to other bean-based dishes?

Red beans and rice provide fewer calories and less fat than dishes like baked beans, which often include added sugars or fatty cuts of meat. However, bean salads may provide more dietary fiber and less processed ingredients than red beans and rice, depending on how it's prepared.

Data Sources & Scientific References

1. USDA FoodData - Red beans and rice Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →