Rice, white, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, NS as to fat
Common food
This is a comforting, savory rice dish where fluffy white grains are tossed with tender carrots, earthy dark greens, and bright, tangy tomatoes or a rich tomato sauce. The texture is soft and slightly saucy, with the vegetables adding a pleasant, varied bite. It's a light yet satisfying meal, offering a good balance of carbs and fiber with a modest calorie count.
Calorie split: 8% protein · 74% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, home-cooked flavor and the way the sweet carrots, tangy tomatoes, and savory greens create a harmonious, balanced taste. It's incredibly versatile, easily adapted to whatever vegetables are on hand, and carries a sense of familiar, nourishing cuisine from many cultures.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high glycemic index from white rice, which can cause blood sugar spikes, especially for those with diabetes. To counteract this, pair it with a source of protein (like grilled chicken, tofu, or lentils) and healthy fat (like avocado or a drizzle of olive oil) to slow digestion and stabilize blood sugar levels. Also, be mindful of sodium if using a pre-made tomato sauce; opt for low-sodium versions or make your own.
Key benefits
- Low in fat and calories, making it a light meal option.
- Provides a good source of complex carbohydrates for energy.
- Contains fiber from vegetables, aiding digestion.
- Offers vitamins A and C from carrots and tomatoes.
- A versatile base for adding protein like beans or chicken.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of tomatoes and rice in cooking became widespread globally only after the tomato was introduced to Europe from the Americas in the 16th century, transforming dishes from simple grain sides to vibrant, saucy meals.
Full nutrition (USDA data · scales with serving)
| Water | 73.7 g |
| Energy | 115 kcal |
| Protein | 2.3 g |
| Total lipid (fat) | 2.3 g |
| Carbohydrate, by difference | 20.8 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 0.74 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 0.99 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 41.0 mg |
| Potassium, K | 97.0 mg |
| Sodium, Na | 189 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 5.4 ug |
| Vitamin C, total ascorbic acid | 10.4 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.03 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 48.0 ug |
| Folic acid | 37.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 74.0 ug |
| Choline, total | 4.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 67.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 658 ug |
| Carotene, alpha | 281 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 291 ug |
| Lutein + zeaxanthin | 139 ug |
| Vitamin E (alpha-tocopherol) | 0.57 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 14.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.33 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 | 0.25 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.92 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.89 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.84 g |
| PUFA 18:2 | 0.74 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, white rice is naturally gluten-free. However, always check the ingredients of any pre-made sauce or seasoning used, as some may contain gluten-based additives.
Can I make this dish vegan?
Absolutely. The base recipe is already vegan if cooked without animal fats. Simply use vegetable broth or water and ensure any added sauces are plant-based.
How can I increase the protein content?
You can stir in cooked lentils, chickpeas, black beans, or diced tofu. Alternatively, serve it alongside grilled chicken, fish, or a fried egg for a complete meal.
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 1.15 kcal/g · 8% calories from protein · 1.0 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: 1.95 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.