Rice, white, with tomatoes and/or tomato-based sauce, NS as to fat
Common food
This is a comforting, savory staple where tender white rice is enveloped in a tangy, rich tomato-based sauce, creating a soft, slightly grainy texture with a bright, acidic flavor profile. It's a light, low-calorie dish that primarily delivers quick energy through carbohydrates, with a modest protein and fat content. The tomato component adds a subtle sweetness and a hint of umami, making it a simple yet satisfying base for many meals.
Calorie split: 8% protein · 74% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, homely taste that pairs perfectly with a wide variety of proteins and vegetables, making it a versatile canvas for flavors. It's deeply embedded in many cultures as a quick, satisfying, and nostalgic meal, often evoking memories of family kitchens.
⚠️ Watch-outs & how to enjoy it better
The high glycemic load from white rice can cause rapid blood-sugar spikes, which is a concern for those managing diabetes. The dish can also be high in sodium if prepared with commercial sauces or broths. To counteract this, pair it with a source of protein (like beans, chicken, or fish) and healthy fat (like avocado or olive oil) to slow digestion and stabilize blood sugar; also, opt for low-sodium tomato sauce or make your own.
Key benefits
- Low in calories (107 kcal per 100g), suitable for calorie-conscious diets.
- Provides quick-release carbohydrates for energy (19.41g per 100g).
- Contains lycopene from tomatoes, a potent antioxidant.
- Low in fat (2.18g per 100g), making it a light option.
- Simple and easy to digest for most people.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The vibrant red color of tomato-based rice dishes is largely due to lycopene, a carotenoid pigment that becomes more bioavailable to the body when tomatoes are cooked and paired with a little fat.
Full nutrition (USDA data · scales with serving)
| Water | 75.5 g |
| Energy | 107 kcal |
| Protein | 2.0 g |
| Total lipid (fat) | 2.2 g |
| Carbohydrate, by difference | 19.4 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 0.87 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 0.97 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 33.0 mg |
| Potassium, K | 85.0 mg |
| Sodium, Na | 198 mg |
| Zinc, Zn | 0.36 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 5.1 ug |
| Vitamin C, total ascorbic acid | 4.1 mg |
| Thiamin | 0.29 mg |
| Riboflavin | 0.03 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 40.0 ug |
| Folic acid | 36.0 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 66.0 ug |
| Choline, total | 3.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 80.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 832 ug |
| Lutein + zeaxanthin | 26.0 ug |
| Vitamin E (alpha-tocopherol) | 0.58 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.32 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 | 0.24 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.88 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.86 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.82 g |
| PUFA 18:2 | 0.72 g |
| PUFA 18:3 | 0.09 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, it is naturally gluten-free, as it is made from rice and tomatoes. However, always check the ingredients of any pre-made sauce or seasoning mixes for hidden gluten.
How can I make it more nutritious?
You can boost its nutritional profile by adding vegetables like bell peppers, onions, or spinach, and incorporating a protein source like chickpeas, lentils, or grilled chicken. Using brown rice instead of white rice will also increase the fiber content.
Why is my tomato rice sometimes mushy?
Mushiness often results from using too much liquid or overcooking the rice. Ensure you use the correct rice-to-liquid ratio (typically 1:2 for white rice) and avoid stirring the rice while it cooks, as this releases starch and makes it sticky.
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 · 7% calories from protein · 0.9 g fiber · 0.9 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: 2.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.