Arroz con Coco
Arroz con Coco is a fragrant and flavorful Colombian rice dish where white rice is cooked in coconut milk, often with a touch of sugar and salt, and sometimes with shredded coconut for texture. It is a staple side dish, particularly in coastal regions like Cartagena and the Caribbean coast, and is commonly served alongside grilled fish, meats, or stews. The dish is a beloved part of Colombian coastal cuisine, known for its rich, creamy texture and subtle sweetness.
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🍽️ Nutrition at a glance
This dish is primarily a source of carbohydrates from the rice and healthy fats from the coconut milk, with a moderate calorie count of roughly 300-400 calories per typical serving. It provides key nutrients like manganese, selenium, and copper from the rice, along with medium-chain triglycerides (MCTs) from the coconut, which are a quick source of energy.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 4.5 g |
| Carbs | 55 g |
| Fat | 13 g |
| Fiber | 3 g |
| Sugar | 12 g |
| Sodium | 400 mg |
| Potassium | 280 mg |
| Magnesium | 45 mg |
| Iron | 1.5 mg |
| Phosphorus | 90 mg |
| Zinc | 1.0 mg |
| Vitamin B1 (Thiamin) | 0.1 mg |
| Vitamin B3 (Niacin) | 1.8 mg |
| Folate | 30 mcg |
Per 1 cup (200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Arroz con Coco is a hallmark of Colombia's Afro-Caribbean culinary heritage, reflecting the historical use of coconut in coastal cooking. Nutritionally, the coconut milk used is a source of lauric acid, a fatty acid also found in breast milk, which is studied for its potential antimicrobial properties.
