Rice, brown, with vegetables and gravy, NS as to fat
Common food
Photo: Wikipedia
A hearty, comforting bowl of fluffy brown rice studded with tender vegetables and coated in a savory gravy. It offers a satisfying, chewy texture with a rich, umami depth from the sauce. Nutritionally, it's a balanced, fiber-rich meal with a moderate calorie profile.
Calorie split: 9% protein · 69% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its deep, savory comfort and satisfying, one-bowl simplicity. It's a versatile canvas that absorbs the flavors of the gravy while the vegetables add pops of color and texture.
⚠️ Watch-outs & how to enjoy it better
The sodium content in the gravy can be high, which may be a concern for those monitoring salt intake. To counteract this, opt for low-sodium gravy or make your own with herbs and spices. The brown rice, while nutritious, can cause mild digestive discomfort for those unaccustomed to high-fiber foods; introduce it gradually and ensure adequate water intake.
Key benefits
- High in dietary fiber from whole grain brown rice
- Provides plant-based protein from rice and vegetables
- Contains complex carbohydrates for sustained energy
- Low in sugar, making it a savory, not sweet, option
- Vegetables add essential vitamins and minerals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'gravy' in many traditional rice dishes is often a simple pan sauce made from the fond—the caramelized bits of food stuck to the cooking pot—which is a concentrated source of umami flavor.
Full nutrition (USDA data · scales with serving)
| Water | 76.1 g |
| Energy | 105 kcal |
| Protein | 2.2 g |
| Total lipid (fat) | 2.6 g |
| Carbohydrate, by difference | 18.2 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 0.76 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.49 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 73.0 mg |
| Potassium, K | 89.0 mg |
| Sodium, Na | 213 mg |
| Zinc, Zn | 0.51 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 3.5 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 10.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 38.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 370 ug |
| Carotene, alpha | 172 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 114 ug |
| Vitamin E (alpha-tocopherol) | 0.45 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 | 0.49 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 | 0.36 g |
| SFA 18:0 | 0.08 g |
| Fatty acids, total monounsaturated | 1.0 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.98 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.84 g |
| PUFA 18:2 | 0.77 g |
| PUFA 18:3 | 0.07 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 | 1.0 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 gluten-free?
The core ingredients (rice, vegetables) are naturally gluten-free. However, the gravy may contain wheat flour as a thickener. Always check the gravy's ingredients or use a certified gluten-free version.
Can I make this dish vegan?
Yes, absolutely. Ensure the gravy is made with vegetable broth and doesn't contain animal products like butter or meat drippings. Most versions are easily adapted to be fully plant-based.
How can I add more protein to this meal?
You can stir in cooked lentils, chickpeas, or cubed tofu. Top with a fried egg, grilled chicken, or shrimp. For a plant-based boost, serve with a side of edamame or a sprinkle of nutritional yeast.
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 1.05 kcal/g · 9% calories from protein · 1.7 g fiber · 0.8 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: 2.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.