Rice, white, with carrots and dark green vegetables, no added fat
Common food
Photo: Wikipedia
A simple, comforting staple of fluffy white rice studded with sweet, tender carrot cubes and vibrant dark green vegetables like spinach or kale. It offers a mild, slightly sweet flavor with a soft, chewy texture from the rice and a pleasant contrast from the vegetables. Nutritionally, it's a very low-fat, high-carbohydrate base providing quick energy and a modest boost of fiber and vitamins.
Calorie split: 9% protein · 88% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love it as a reliable, comforting, and nutritious base that pairs well with almost any savory dish, from curries to stir-fries. Its mild flavor and colorful appearance make it an appealing and versatile side for all ages.
⚠️ Watch-outs & how to enjoy it better
The white rice base has a high glycemic index, which can cause rapid blood-sugar spikes, making it less ideal for diabetics or those managing insulin resistance. To counteract this, pair it with a source of protein (like beans, chicken, or tofu) or healthy fat (like avocado or nuts) to slow digestion, and consider a smaller portion size.
Key benefits
- Excellent source of quick-release carbohydrates for energy.
- Very low in fat, making it a light meal component.
- Provides dietary fiber from the vegetables and rice.
- Contains beta-carotene from carrots and iron from dark greens.
- Simple to digest and gentle on the stomach.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-carotene in carrots, which gives them their orange color, is a fat-soluble nutrient, meaning your body absorbs it better when eaten with a little fat—even though this specific preparation has none.
Full nutrition (USDA data · scales with serving)
| Water | 73.3 g |
| Energy | 107 kcal |
| Protein | 2.4 g |
| Total lipid (fat) | 0.28 g |
| Carbohydrate, by difference | 23.0 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 0.64 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 44.0 mg |
| Potassium, K | 93.0 mg |
| Sodium, Na | 197 mg |
| Zinc, Zn | 0.44 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 5.9 ug |
| Vitamin C, total ascorbic acid | 10.1 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.03 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 52.0 ug |
| Folic acid | 41.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 82.0 ug |
| Choline, total | 5.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 106 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1042 ug |
| Carotene, alpha | 467 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 173 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 14.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 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 | 0.06 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.07 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.06 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 this dish gluten-free?
Yes, naturally. Rice and vegetables are gluten-free. Just ensure any added seasonings or stocks used in cooking are also certified gluten-free.
Can I use brown rice instead?
Absolutely. Brown rice will increase the fiber and nutrient content, lower the glycemic impact, and give a nuttier flavor and chewier texture.
How do I keep the vegetables from getting mushy?
Add the vegetables towards the end of the rice cooking time. For carrots, add them when the rice has about 5-7 minutes left. For delicate greens like spinach, stir them in during the final minute or after removing the pot from heat.
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 1.07 kcal/g · 9% calories from protein · 1.0 g fiber · 0.6 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: 2.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.