1 serving (200 grams) contains 250 calories, 5.0 grams of protein, 3.0 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.5 g | 4% | |
| Saturated Fat | 0.6 g | 3% | |
| 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 | 5.9 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| 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
Source of Calories
About Rice with veggies
Rice with veggies is a versatile and wholesome dish found in cuisines worldwide, from Asian stir-fries to Mediterranean pilafs. Its nutritional profile depends on the type of rice (e.g., white, brown, or wild) and the variety of vegetables used, but it is generally a source of carbohydrates, dietary fiber, vitamins, and minerals. White rice provides quick energy, while whole grain options like brown rice are rich in fiber and micronutrients. Adding vegetables enhances the dish with vitamins A, C, and K, antioxidants, and potassium, making it a nutrient-dense meal. The combination of rice and vegetables makes it a balanced dish that supports energy and a healthy digestive system.
Health Benefits
- Supports energy production due to the carbohydrate content in rice, with one cup of cooked rice providing approximately 44 grams of carbohydrates.
- Promotes healthy digestion and gut health from the dietary fiber in both vegetables and whole grain rice options like brown rice (3.5 grams of fiber per cup).
- Boosts immunity and skin health with vitamin C from vegetables like bell peppers, broccoli, or tomatoes.
- Contributes to bone health with the vitamin K found in leafy greens often included in this dish, such as spinach or kale.
- Provides essential antioxidants, such as beta-carotene from carrots, which support eye health.
Dietary Considerations
Selection and Storage
Store cooked rice and veggies in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly to at least 165°F (74°C) before consuming. For longer storage, freeze portions for up to one month.
Common Questions About Rice with veggies Nutrition
What is the nutritional content of rice with veggies?
The nutritional content of rice with veggies depends on the type of rice and vegetables used. A one-cup serving of brown rice with assorted vegetables typically contains around 200-250 calories, 4-6 grams of protein, 45 grams of carbohydrates, and 1-2 grams of fat. It is also rich in vitamins like vitamin A (from carrots or peppers) and vitamin C (from broccoli or spinach), along with dietary fiber and essential minerals like potassium and magnesium.
Can I eat rice with veggies on a keto or low-carb diet?
Rice with veggies is generally not suitable for a strict keto or low-carb diet due to its high carbohydrate content. A one-cup serving of rice can contain around 40-50 grams of carbs. If you're following a low-carb diet, you can substitute rice with cauliflower rice or zucchini noodles while keeping the vegetables for added nutrients.
What are the health benefits or concerns of eating rice with veggies?
Rice with veggies provides a balanced mix of complex carbohydrates, fiber, vitamins, and minerals. It supports digestion, offers sustained energy, and boosts antioxidant intake (depending on the vegetables used). However, concerns can arise from overconsumption, particularly with white rice, as it has a high glycemic index and can spike blood sugar levels. Using whole grain or brown rice can alleviate these concerns.
What is a healthy portion size for rice with veggies?
A healthy portion size of rice with veggies is typically 1 cup per serving, which equates to roughly 200-250 calories. Adjust portions based on your dietary goals and activity level. For a more balanced meal, pair it with a source of lean protein, like tofu, beans, or chicken.
How does rice with veggies compare to quinoa with veggies?
Compared to rice, quinoa offers more protein, with about 8 grams per cup cooked, and contains all nine essential amino acids, making it a complete protein. Quinoa is also slightly higher in dietary fiber and is lower on the glycemic index. However, rice is more affordable and accessible. Both pair well with vegetables and can be chosen based on nutritional needs and taste preference.
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.
