Rice, brown, with peas, no added fat
Common food
Photo: Wikipedia
A wholesome, earthy blend of nutty brown rice and sweet green peas, this dish offers a satisfying, slightly chewy texture with a pleasant pop of color and flavor. It's a simple, fiber-rich staple that provides sustained energy without added fats. The combination creates a complete, plant-based protein source that's both comforting and nutritious.
Calorie split: 12% protein · 82% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, nutty flavor and the satisfying texture contrast between the chewy rice and tender peas. It's incredibly versatile, serving as a perfect side dish or a simple, nourishing base for countless meals across many cultures.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can cause blood-sugar spikes in sensitive individuals, especially if eaten alone. To counteract this, pair it with a source of protein (like beans, chicken, or tofu) and a healthy fat (like avocado or olive oil) to slow digestion and stabilize blood sugar. Portion control is also key.
Key benefits
- High in dietary fiber for digestive health
- Provides sustained energy from complex carbohydrates
- Good source of plant-based protein
- Low in fat and naturally cholesterol-free
- Contains essential minerals like magnesium and phosphorus
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Brown rice with peas is a classic example of a 'complete protein' when combined, as the amino acids missing in rice are provided by the peas, creating a protein profile similar to meat.
Full nutrition (USDA data · scales with serving)
| Water | 72.0 g |
| Energy | 113 kcal |
| Protein | 3.2 g |
| Total lipid (fat) | 0.82 g |
| Carbohydrate, by difference | 23.1 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.76 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 97.0 mg |
| Potassium, K | 91.0 mg |
| Sodium, Na | 174 mg |
| Zinc, Zn | 0.70 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 4.8 ug |
| Vitamin C, total ascorbic acid | 2.1 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.07 mg |
| Niacin | 2.3 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 20.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 20.0 ug |
| Choline, total | 13.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 22.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 266 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 511 ug |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.21 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 | 0.16 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.29 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.29 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.31 g |
| PUFA 18:2 | 0.30 g |
| PUFA 18:3 | 0.01 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 brown rice with peas a good source of protein?
Yes, it provides a decent amount of plant-based protein, especially when combined with other legumes or nuts for a complete amino acid profile.
How does it affect blood sugar levels?
The complex carbohydrates in brown rice are digested slowly, but the dish is still high in carbs. Pairing it with protein and fat helps moderate blood sugar response.
Can I make it ahead of time?
Absolutely. It stores well in the refrigerator for 3-4 days and can be easily reheated, making it great for meal prep.
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 1.13 kcal/g · 11% calories from protein · 2.2 g fiber · 1.1 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: 1.91 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.