White rice with black beans

Lunch

Item Rating: 82/100

1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 1.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		11.8 mg	0%
Total Carbohydrates		58.8 g	21%
	Dietary Fiber	7.1 g	25%
	Sugars	1.2 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		35.3 mg	2%
Iron		2.9 mg	16%
Potassium		352.9 mg	7%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 10 cal (3.8%)

Protein: 37 cal (13.3%)

Carbs: 235 cal (82.9%)

About White rice with black beans

White rice with black beans is a staple dish in various cuisines, particularly prominent in Central and South America, the Caribbean, and parts of Asia. This combination provides a balanced source of essential nutrients. White rice is a key carbohydrate source offering quick energy, while black beans are rich in protein, dietary fiber, vitamins, and minerals such as folate, iron, and magnesium. Together, they form a complementary protein, meaning they provide all essential amino acids when consumed in tandem. This dish is low in fat, cholesterol-free, and contains a meaningful amount of complex carbs and plant-based protein, making it a versatile addition to many diets.

Health Benefits

• Provides a complete protein source when combined, beneficial for muscle repair and growth.
• Rich in fiber from black beans, which supports digestive health and helps regulate blood sugar levels.
• Good source of folate (from black beans), crucial for DNA synthesis and preventing neural tube defects during pregnancy.
• Contains iron (black beans) which is vital for oxygen transport in the blood and preventing anemia.
• Supplies magnesium, which supports nerve function, muscle contraction, and bone health.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, nut-free, low-fat

Not suitable for: Low-carb, ketogenic (in large quantities)

Selection and Storage

Store cooked white rice and black beans in airtight containers in the refrigerator for up to 4 days. Ensure beans are fully cooked to avoid potential digestive discomfort.

Common Questions About White rice with black beans Nutrition

Is white rice with black beans high in protein?

White rice with black beans is a moderate source of protein, providing around 7-10 grams of protein per serving (1 cup). The black beans are the primary contributor to the protein content, along with providing essential amino acids and dietary fiber.

Can I eat white rice with black beans on a keto diet?

White rice with black beans is not suitable for a keto diet due to its high carbohydrate content. A serving (1 cup) contains roughly 45-50 grams of carbohydrates, mainly from the rice and beans, which would exceed typical keto carb limits.

What are the health benefits of white rice and black beans?

This dish provides a good balance of energy from carbohydrates and protein, along with significant dietary fiber from black beans, which supports digestion. Additionally, black beans are rich in folate, magnesium, and antioxidants, while white rice offers quick energy but lacks significant micronutrients.

What is a recommended serving size for white rice with black beans?

A standard serving size is approximately 1 cup, which provides about 250-300 calories depending on preparation. For balanced meals, pair this dish with vegetables and a lean protein source to enhance nutrient diversity.

Is white rice with black beans healthier than brown rice with black beans?

Brown rice with black beans is generally considered healthier due to higher fiber, magnesium, and B vitamins in brown rice compared to white rice. However, white rice is softer and digests quicker, making it more suitable for individuals who require easy-to-digest carbohydrates.

Data Sources & Scientific References