Rice, white, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, fat added
Common food
A vibrant, comforting bowl of fluffy white rice tossed with tender carrots, leafy greens, and tangy tomatoes, all lightly coated in a savory sauce. The texture is soft and hearty, with a pleasant mix of tender vegetables against the smooth rice. At just 118 kcal per 100g, it's a light yet satisfying meal that packs a surprising amount of vitamins from its colorful vegetable medley.
Calorie split: 8% protein · 74% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its comforting, home-style simplicity and the way the sweet carrots, savory greens, and tangy tomatoes create a balanced, crowd-pleasing flavor. It's incredibly versatile, serving as a quick weeknight meal or a base for endless variations.
⚠️ Watch-outs & how to enjoy it better
The white rice base can cause rapid blood sugar spikes, especially for those with insulin sensitivity. To counteract this, pair it with a source of protein like grilled chicken, tofu, or legumes, or use a smaller portion of rice and bulk up with extra vegetables. The added fat and potential sodium in sauces should also be considered for heart health.
Key benefits
- Low-calorie base ideal for weight management
- Provides quick energy from carbohydrates
- Contains vitamin A from carrots and tomatoes
- Offers some dietary fiber for digestive health
- Light fat content makes it easy to digest
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of tomatoes and carrots not only adds color but also creates a synergistic effect where the fat in the dish helps your body absorb the fat-soluble vitamin A from the carrots more effectively.
Full nutrition (USDA data · scales with serving)
| Water | 73.1 g |
| Energy | 118 kcal |
| Protein | 2.3 g |
| Total lipid (fat) | 2.4 g |
| Carbohydrate, by difference | 21.4 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 0.71 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 40.0 mg |
| Potassium, K | 89.0 mg |
| Sodium, Na | 194 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 5.5 ug |
| Vitamin C, total ascorbic acid | 7.9 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.03 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 47.0 ug |
| Folic acid | 39.0 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 75.0 ug |
| Choline, total | 4.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 69.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 678 ug |
| Carotene, alpha | 291 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 301 ug |
| Lutein + zeaxanthin | 118 ug |
| Vitamin E (alpha-tocopherol) | 0.58 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.34 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 | 0.26 g |
| SFA 18:0 | 0.07 g |
| Fatty acids, total monounsaturated | 0.95 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.93 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.87 g |
| PUFA 18:2 | 0.77 g |
| PUFA 18:3 | 0.10 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, rice and the listed vegetables are naturally gluten-free. However, always check the ingredients of any pre-made tomato-based sauce or seasoning mix used, as some may contain gluten.
How can I increase the protein content?
You can easily boost protein by adding cooked chickpeas, lentils, black beans, diced chicken, shrimp, or tofu while cooking. Stirring in a spoonful of Greek yogurt or serving with a side of dal also works well.
Can I make this dish vegan?
Absolutely. The base recipe described is vegan if prepared with plant-based oil. Simply ensure any added sauces or broths are also vegan-certified.
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 1.18 kcal/g · 8% calories from protein · 0.9 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: 2.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.