Beans and rice, with tomatoes
Common food
Photo: Wikipedia
A hearty, comforting staple of tender beans and fluffy rice simmered with tangy, sweet tomatoes, creating a satisfying, slightly chunky texture. It's a nutritionally balanced, plant-based meal with a good source of fiber and complex carbohydrates for sustained energy.
Calorie split: 14% protein · 64% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People adore it for its deeply savory, home-cooked flavor and incredible versatility—it's a blank canvas for spices and toppings. It's also a beloved, economical comfort food in many cultures, symbolizing nourishment and community.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can cause blood-sugar spikes for some, and beans contain lectins that can cause digestive discomfort if undercooked. To counteract, pair with a source of fat (like avocado) or protein to slow digestion, and ensure beans are thoroughly cooked or soaked overnight.
Key benefits
- Excellent source of plant-based protein and fiber for satiety.
- Rich in complex carbohydrates for steady energy release.
- Contains iron and B vitamins from the beans.
- Naturally low in fat and cholesterol-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of beans and rice creates a 'complete protein,' providing all nine essential amino acids, which is why this pairing has been a dietary cornerstone for vegetarian populations worldwide for millennia.
Full nutrition (USDA data · scales with serving)
| Water | 68.4 g |
| Energy | 137 kcal |
| Protein | 4.7 g |
| Total lipid (fat) | 3.5 g |
| Carbohydrate, by difference | 21.9 g |
| Fiber, total dietary | 3.8 g |
| Total Sugars | 0.81 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 77.0 mg |
| Potassium, K | 227 mg |
| Sodium, Na | 309 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 5.0 ug |
| Vitamin C, total ascorbic acid | 1.5 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.90 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 85.0 ug |
| Folic acid | 22.0 ug |
| Folate, food | 63.0 ug |
| Folate, DFE | 100 ug |
| Choline, total | 15.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 48.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 2596 ug |
| Lutein + zeaxanthin | 4.0 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.50 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.38 g |
| SFA 18:0 | 0.09 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.19 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) — USDA does not publish this profile for Beans and rice.
| Tryptophan | 0.05 g |
| Threonine | 0.15 g |
| Isoleucine | 0.16 g |
| Leucine | 0.30 g |
| Lysine | 0.21 g |
| Methionine | 0.07 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.20 g |
| Tyrosine | 0.10 g |
| Valine | 0.21 g |
| Arginine | 0.24 g |
| Histidine | 0.11 g |
| Alanine | 0.18 g |
| Aspartic acid | 0.43 g |
| Glutamic acid | 0.63 g |
| Glycine | 0.16 g |
| Proline | 0.18 g |
| Serine | 0.21 g |
FAQ
Can I use canned beans for this dish?
Yes, canned beans are a convenient shortcut. Rinse them well to reduce sodium and add them in the last 10-15 minutes of cooking to heat through and absorb flavors.
How can I make it more flavorful?
Sauté onions, garlic, and spices like cumin, paprika, or oregano before adding the tomatoes and beans. A splash of vinegar or a bay leaf during cooking also deepens the flavor.
Is this dish gluten-free?
Naturally, yes. Beans, rice, and tomatoes are all gluten-free. Always check labels on any pre-made spice blends or broths you add.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.37 kcal/g · 14% calories from protein · 3.8 g fiber · 0.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.