Rice, white, with peas, no added fat
Common food
Photo: Wikipedia
A simple, comforting staple of fluffy white rice studded with bright green peas. The texture is soft and slightly chewy, with the peas adding a pleasant pop. It's a light, low-fat carbohydrate source with a modest protein boost from the peas.
Calorie split: 12% protein · 86% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love it for its mild, comforting flavor and the satisfying contrast between the soft rice and the sweet, firm peas. It's a versatile, nostalgic side dish that pairs effortlessly with countless proteins and sauces.
⚠️ Watch-outs & how to enjoy it better
As a refined carbohydrate, it can cause rapid blood sugar spikes, which is a concern for diabetics or those managing insulin resistance. To counteract this, pair it with a source of protein (like chicken or beans) and healthy fat (like avocado or olive oil) to slow digestion. Using a smaller portion and filling half your plate with non-starchy vegetables also helps.
Key benefits
- Provides quick, accessible energy from carbohydrates
- Contains plant-based protein from the peas
- Low in fat, making it a light meal component
- Offers dietary fiber for digestive health
- A simple, budget-friendly base for many meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic Italian dish 'Risi e Bisi' (Rice and Peas) is technically a thick soup, not a dry rice dish, and is traditionally served with a spoon, not a fork.
Full nutrition (USDA data · scales with serving)
| Water | 70.9 g |
| Energy | 116 kcal |
| Protein | 3.3 g |
| Total lipid (fat) | 0.28 g |
| Carbohydrate, by difference | 24.6 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 51.0 mg |
| Potassium, K | 54.0 mg |
| Sodium, Na | 202 mg |
| Zinc, Zn | 0.53 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 5.8 ug |
| Vitamin C, total ascorbic acid | 2.5 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 58.0 ug |
| Folic acid | 41.0 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 87.0 ug |
| Choline, total | 8.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 26.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 312 ug |
| Carotene, alpha | 5.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 600 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.0 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 | 0.09 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.02 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, the base ingredients of white rice and peas are naturally gluten-free. However, always check for cross-contamination if prepared in a shared kitchen or for packaged versions with added seasonings.
How can I add more flavor without adding fat?
Use low-sodium broth instead of water to cook the rice, add herbs like cumin, coriander, or bay leaf during cooking, or finish with a squeeze of fresh lemon juice or a sprinkle of fresh herbs like parsley.
What's the best way to reheat leftovers?
Sprinkle a few drops of water over the rice before microwaving to restore moisture. Alternatively, reheat in a non-stick pan over medium heat with a splash of water or broth, stirring gently until hot.
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 1.16 kcal/g · 11% calories from protein · 1.4 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: 3.74 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.