Black beans and brown rice
Common food
A hearty, earthy staple pairing where the creamy, slightly nutty black beans contrast beautifully with the chewy, nutty brown rice. This combination creates a complete protein, offering a satisfying texture and a mild, savory flavor profile that acts as a perfect canvas for bold seasonings.
Calorie split: 15% protein · 59% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love this duo for its comforting, rustic flavor and incredible versatility—it serves as a blank slate for spices, sauces, and toppings from countless cuisines. It's also a beloved, affordable, and nutritious staple in many cultures.
⚠️ Watch-outs & how to enjoy it better
The high fiber content, particularly from the beans, can cause digestive discomfort like bloating for some, especially if introduced suddenly. To counteract this, increase fiber intake gradually, ensure thorough cooking, and consider soaking dried beans before preparation.
Key benefits
- Excellent source of plant-based protein and dietary fiber.
- Provides complex carbohydrates for sustained energy release.
- Rich in essential minerals like iron, magnesium, and folate.
- Naturally low in sugar and sodium without added seasonings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of black beans and rice creates a 'complete protein' because the amino acid profile of the rice complements that of the beans, providing all nine essential amino acids.
Full nutrition (USDA data · scales with serving)
| Water | 64.5 g |
| Energy | 158 kcal |
| Protein | 5.9 g |
| Total lipid (fat) | 4.7 g |
| Carbohydrate, by difference | 23.5 g |
| Fiber, total dietary | 5.3 g |
| Total Sugars | 0.27 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 55.0 mg |
| Phosphorus, P | 117 mg |
| Potassium, K | 230 mg |
| Sodium, Na | 211 mg |
| Zinc, Zn | 0.88 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 2.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 81.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 81.0 ug |
| Folate, DFE | 81.0 ug |
| Choline, total | 21.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.68 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 | 0.51 g |
| SFA 18:0 | 0.13 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.23 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 Beans, black, mature seeds, raw — USDA does not publish this profile for Black beans and brown rice.
| Tryptophan | 0.26 g |
| Threonine | 0.91 g |
| Isoleucine | 0.95 g |
| Leucine | 1.7 g |
| Lysine | 1.5 g |
| Methionine | 0.33 g |
| Cystine | 0.23 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.61 g |
| Valine | 1.1 g |
| Arginine | 1.3 g |
| Histidine | 0.60 g |
| Alanine | 0.91 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 3.3 g |
| Glycine | 0.84 g |
| Proline | 0.92 g |
| Serine | 1.2 g |
FAQ
Is black beans and rice a complete protein?
Yes, when eaten together, they form a complete protein, meaning they contain all nine essential amino acids your body needs.
Why does it sometimes cause gas?
The high fiber and oligosaccharides in beans can cause gas. Soaking beans, discarding the soak water, and cooking them thoroughly can significantly reduce this effect.
Can I eat this daily?
It can be a healthy part of a daily diet, but variety is key. Rotate with other whole grains (like quinoa) and legumes to ensure a broad spectrum of nutrients.
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 1.58 kcal/g · 15% calories from protein · 5.3 g fiber · 0.3 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: 0.92 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.