Rice, brown, with dark green vegetables and tomatoes and/or tomato-based sauce, fat added
Common food
Photo: Wikipedia
A hearty, savory bowl where nutty brown rice meets the earthy depth of dark greens and the bright tang of tomato. The grains offer a satisfying, chewy texture, while the vegetables add a soft, juicy contrast. It's a balanced, low-calorie meal that packs a surprising amount of flavor and plant-based nutrition in every bite.
Calorie split: 9% protein · 71% carbs · 20% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, home-cooked feel and the way the tangy tomato sauce beautifully complements the earthy greens and chewy rice. It's incredibly versatile, easily adapting to whatever vegetables are on hand, and holds a special place in many cultures as a simple, nourishing staple.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content, while complex, can still cause blood sugar spikes in some individuals, especially without sufficient protein or fat. To counteract this, pair it with a source of protein like beans, lentils, or a side of chicken, and use a moderate portion of rice. The added fat, while minimal, can be reduced by using a non-stick pan and minimal oil for cooking.
Key benefits
- Rich in complex carbohydrates for sustained energy release
- Good source of dietary fiber supporting digestive health
- Contains lycopene from tomatoes, a potent antioxidant
- Provides essential vitamins and minerals from dark leafy greens
- Naturally low in fat and sugar, making it a heart-healthy choice
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of tomatoes and dark leafy greens in rice dishes is a classic example of 'food synergy,' where the fat-soluble vitamins in the greens (like Vitamin K) are better absorbed when eaten with the small amount of fat present in the dish.
Full nutrition (USDA data · scales with serving)
| Water | 74.8 g |
| Energy | 110 kcal |
| Protein | 2.4 g |
| Total lipid (fat) | 2.5 g |
| Carbohydrate, by difference | 19.4 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 0.72 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.57 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 84.0 mg |
| Potassium, K | 129 mg |
| Sodium, Na | 165 mg |
| Zinc, Zn | 0.57 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 4.4 ug |
| Vitamin C, total ascorbic acid | 12.1 mg |
| Thiamin | 0.22 mg |
| Riboflavin | 0.07 mg |
| Niacin | 2.0 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 9.9 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 | 47.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 369 ug |
| Lutein + zeaxanthin | 105 ug |
| Vitamin E (alpha-tocopherol) | 0.55 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 15.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.42 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.31 g |
| SFA 18:0 | 0.07 g |
| Fatty acids, total monounsaturated | 0.98 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.96 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.93 g |
| PUFA 18:2 | 0.84 g |
| PUFA 18:3 | 0.09 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 Snacks, rice cakes, brown rice, sesame seed — USDA does not publish this profile for Rice.
| Tryptophan | 0.10 g |
| Threonine | 0.28 g |
| Isoleucine | 0.32 g |
| Leucine | 0.63 g |
| Lysine | 0.29 g |
| Methionine | 0.17 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.29 g |
| Valine | 0.44 g |
| Arginine | 0.59 g |
| Histidine | 0.19 g |
| Alanine | 0.44 g |
| Aspartic acid | 0.71 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.38 g |
| Proline | 0.35 g |
| Serine | 0.39 g |
FAQ
Is this dish suitable for a gluten-free diet?
Yes, as long as the rice and any added sauces or seasonings are certified gluten-free. Brown rice is naturally gluten-free.
Can I make this dish vegan?
Absolutely. Simply ensure any added fats are plant-based (like olive oil) and avoid any animal-derived seasonings or broths.
How can I increase the protein content?
Add a cup of cooked lentils, chickpeas, or black beans to the dish. You can also serve it with a side of grilled tofu, tempeh, or a lean protein like chicken or fish.
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 1.10 kcal/g · 9% calories from protein · 1.7 g fiber · 0.7 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.