Rice casserole

Dinner

Item Rating: 68/100

1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		11.8 mg	3%
Sodium		470.6 mg	20%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	2.4 g	8%
	Sugars	2.4 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
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: 84 cal (28.1%)

Protein: 28 cal (9.4%)

Carbs: 188 cal (62.5%)

About Rice casserole

Rice casserole is a versatile, baked dish popular in many cuisines, such as American, Middle Eastern, and Asian. It typically combines rice with vegetables, proteins like chicken or beans, spices, and sometimes cheese or cream-based sauces. Originating from the practicality of one-pot meals, it is a comfort food often customized to regional flavors. Nutritionally, rice provides carbohydrates for energy, and additional ingredients contribute varying levels of protein, fiber, vitamins, and minerals. For example, a vegetable-heavy rice casserole can offer Vitamin A and C, while versions with beans or lean meats deliver higher protein content. While white rice is common, swapping for brown rice can boost fiber and magnesium intake.

Health Benefits

• Rich in carbohydrates from rice, providing energy crucial for daily activities.
• Adding vegetables like broccoli or spinach increases Vitamin A and C, supporting immune health.
• Including legumes, such as black beans, enhances protein and dietary fiber content, aiding in digestion and muscle maintenance.

Dietary Considerations

Allergens: Contains dairy (if cheese or sauce is used), gluten (if breadcrumbs or wheat-containing ingredients are added)

Suitable for: Vegetarian (if made without meat), gluten-free (if using no gluten-containing ingredients)

Not suitable for: Vegan (if it contains cheese, cream, or animal products), low-carb (standard rice is high in carbohydrates)

Selection and Storage

Store cooked rice casserole in an airtight container in the refrigerator for up to 3-4 days, reheating thoroughly before consuming. Freeze portions for long-term storage, ensuring they are tightly sealed.

Common Questions About Rice casserole Nutrition

How many calories and nutrients are in a serving of rice casserole?

The calorie content of rice casserole depends on the recipe, but a 1-cup serving typically contains around 200-350 calories, with 4-8 grams of protein and 40-50 grams of carbohydrates. Additions like cheese, meat, or vegetables can significantly impact these values, as well as provide vitamins such as Vitamin A, C, and iron.

Is rice casserole suitable for a keto or low-carb diet?

Rice casserole is generally not suitable for keto or low-carb diets due to its high carbohydrate content, primarily from the rice. A single cup of traditional white rice contains approximately 45 grams of carbohydrates, which can exceed the daily carb allowance for keto diets. Substituting cauliflower rice can make the dish more keto-friendly.

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

Rice casserole can be a nutritious option when balanced with vegetables, lean proteins, and whole grain rice, providing fiber, vitamins, and minerals. However, certain versions may be high in saturated fats, sodium, and calories due to ingredients like cream-based sauces or excessive cheese, so moderation is key for overall health.

What is the recommended serving size for rice casserole?

A typical serving size for rice casserole is about 1 cup, which provides balanced portions of carbohydrates, proteins, and fats. If served as a main dish, this portion may be sufficient, but if served as a side dish, you might consider reducing the portion to half a cup.

How does rice casserole compare to pasta casserole in terms of nutrition?

Rice casserole and pasta casserole are similar in calories and carbohydrate content, but rice casserole (using whole grain rice) typically offers more fiber and minerals like magnesium and manganese. Pasta casserole may have a higher protein content if enriched pasta is used. The nutritional profile heavily depends on added ingredients like sauces, proteins, and vegetables.

Data Sources & Scientific References