Kidney beans and brown rice
Common food
Photo: Wikipedia
A hearty, earthy staple where creamy, nutty kidney beans meet the chewy, slightly nutty grains of brown rice. This combination creates a complete protein with a satisfying, toothsome texture. It's a fiber-rich powerhouse, delivering over 4.5 grams per 100g to support digestion and sustained energy.
Calorie split: 15% protein · 59% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory depth and remarkable versatility—it absorbs seasonings beautifully and forms the foundation for countless global dishes. It's a beloved, affordable staple that provides lasting fullness and nutrition.
⚠️ Watch-outs & how to enjoy it better
The high fiber and oligosaccharides in kidney beans can cause gas and bloating in some individuals. To counteract this, ensure beans are thoroughly cooked (never eat raw or undercooked kidney beans) and consider gradually increasing your intake or using digestive aids like epazote in cooking. The combination is also high in phytic acid, which can mineral absorption; soaking beans before cooking and pairing with a source of Vitamin C (like a side of tomatoes or peppers) can help mitigate this.
Key benefits
- Excellent source of plant-based complete protein.
- High in dietary fiber for digestive health.
- Low glycemic index helps stabilize blood sugar.
- Rich in essential minerals like iron and magnesium.
- Naturally low in sodium and cholesterol-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of rice and beans creates a 'complete protein' because the amino acid lysine, which is low in rice, is abundant in beans, while beans are low in methionine, which rice provides.
Full nutrition (USDA data · scales with serving)
| Water | 65.2 g |
| Energy | 155 kcal |
| Protein | 5.8 g |
| Total lipid (fat) | 4.6 g |
| Carbohydrate, by difference | 23.0 g |
| Fiber, total dietary | 4.5 g |
| Total Sugars | 0.27 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 41.0 mg |
| Phosphorus, P | 118 mg |
| Potassium, K | 257 mg |
| Sodium, Na | 211 mg |
| Zinc, Zn | 0.85 mg |
| Copper, Cu | 0.17 mg |
| Selenium, Se | 2.7 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 71.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 71.0 ug |
| Folate, DFE | 71.0 ug |
| Choline, total | 19.9 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) | 0.84 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 8.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.64 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 | 0.47 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 | 0.27 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, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt — USDA does not publish this profile for Kidney beans and brown rice.
| Tryptophan | 0.05 g |
| Threonine | 0.20 g |
| Isoleucine | 0.21 g |
| Leucine | 0.35 g |
| Lysine | 0.28 g |
| Methionine | 0.05 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.24 g |
| Tyrosine | 0.17 g |
| Valine | 0.25 g |
| Arginine | 0.26 g |
| Histidine | 0.14 g |
| Alanine | 0.20 g |
| Aspartic acid | 0.63 g |
| Glutamic acid | 0.59 g |
| Glycine | 0.17 g |
| Proline | 0.20 g |
| Serine | 0.26 g |
FAQ
Why is the combination of kidney beans and brown rice nutritionally significant?
Together, they form a complete protein, providing all nine essential amino acids your body needs. Brown rice also adds more fiber, vitamins, and minerals compared to white rice.
How can I reduce the digestive discomfort sometimes caused by beans?
Start with smaller portions, ensure beans are cooked thoroughly, and consider soaking dried beans overnight before cooking. Some find adding a piece of kombu seaweed or epazote herb while cooking helps.
Is this dish suitable for a diabetic diet?
Yes, it's an excellent choice. The high fiber content in both the beans and brown rice slows the digestion of carbohydrates, leading to a more gradual rise in blood sugar compared to refined grains.
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 1.55 kcal/g · 15% calories from protein · 4.5 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: 0.82 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.