Kidney beans and rice, from fast food / restaurant
Common food
Photo: Wikipedia
A hearty staple of fast-casual dining, this dish combines tender, earthy kidney beans with fluffy white rice, often simmered in a savory, slightly smoky tomato-based broth. The texture is satisfyingly soft with a pleasant, starchy bite, offering a comforting balance of protein and complex carbohydrates. Nutritionally, it provides a solid fiber boost and plant-based protein in a convenient, filling package.
Calorie split: 13% protein · 52% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People adore its deeply savory, umami-rich flavor profile and the comforting, stick-to-your-ribs texture that makes it a satisfying meal. It's a versatile canvas that absorbs spices and seasonings beautifully, making it a beloved comfort food across many cultures.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can lead to blood-sugar spikes, especially when served with refined white rice, making it less ideal for those managing diabetes without portion control. It can also be high in sodium in restaurant versions. To counteract this, pair it with a source of fat or protein (like a side of avocado or grilled chicken), choose brown rice if available, and request sauce on the side to control intake.
Key benefits
- Excellent source of dietary fiber for digestive health
- Good plant-based protein source for muscle maintenance
- Rich in complex carbohydrates for sustained energy
- Contains iron and folate essential for blood health
- Naturally low in sugar, supporting stable energy levels
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of beans and rice creates a 'complete protein,' meaning together they provide all nine essential amino acids the human body cannot make on its own, a principle relied upon in vegetarian diets worldwide for centuries.
Full nutrition (USDA data · scales with serving)
| Water | 62.5 g |
| Energy | 179 kcal |
| Protein | 5.7 g |
| Total lipid (fat) | 7.1 g |
| Carbohydrate, by difference | 23.2 g |
| Fiber, total dietary | 4.2 g |
| Total Sugars | 0.19 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 93.0 mg |
| Potassium, K | 231 mg |
| Sodium, Na | 296 mg |
| Zinc, Zn | 0.77 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 3.5 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.86 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 89.0 ug |
| Folic acid | 21.0 ug |
| Folate, food | 68.0 ug |
| Folate, DFE | 104 ug |
| Choline, total | 17.3 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) | 11.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.96 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 | 0.70 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.39 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 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
Is kidney beans and rice a complete protein?
Yes, when combined, they form a complete protein. Rice is low in the amino acid lysine, which kidney beans are rich in, while beans are low in methionine, which rice provides.
Why is my homemade version less flavorful than restaurant style?
Restaurants often use a 'sofrito' or 'refrito' base of sautéed aromatics (onion, garlic, peppers), smoked meats or sausage, and a longer simmering time to develop deep flavor. Try sautéing your aromatics first and using a bit of smoked paprika or cumin.
Can I use canned kidney beans for this dish?
Absolutely. Canned beans are a convenient time-saver. Rinse them thoroughly under cold water to reduce sodium by up to 40% and any metallic taste before adding to your recipe.
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 1.79 kcal/g · 13% calories from protein · 4.2 g fiber · 0.2 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: 1.28 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.