Rice, white, with vegetables and gravy, NS as to fat
Common food
Photo: Wikipedia
This is a classic comfort dish of fluffy white rice steamed or simmered with a medley of vegetables and a savory gravy, creating a soft, cohesive texture. The rice absorbs the gravy's flavors, while the vegetables add subtle pops of color and freshness. It's a modestly calorie-dense base, providing quick energy from its carbohydrate content with a touch of fiber and protein.
Calorie split: 8% protein · 71% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory simplicity and the way the gravy ties the components into a satisfying, cohesive bite. It's a versatile canvas that can be tailored with different vegetable mixes and gravy flavors to suit personal or cultural tastes.
⚠️ Watch-outs & how to enjoy it better
The refined white rice can cause rapid blood-sugar spikes, making it less ideal for those managing diabetes or insulin resistance. The gravy may also be high in sodium. To counteract this, pair the dish with a significant source of protein (like beans, tofu, or chicken) and non-starchy vegetables to slow digestion, and opt for a low-sodium gravy or ask for it on the side.
Key benefits
- Provides quick-release energy from carbohydrates
- Contains dietary fiber for digestive health
- Offers a small amount of plant-based protein
- Versatile base that can incorporate various vegetables
- Comforting and easy to digest for many people
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of serving rice with gravy is so fundamental in parts of the Southern United States that 'rice and gravy' is considered a distinct, beloved regional dish category, often made with leftover meat drippings.
Full nutrition (USDA data · scales with serving)
| Water | 75.9 g |
| Energy | 107 kcal |
| Protein | 2.1 g |
| Total lipid (fat) | 2.4 g |
| Carbohydrate, by difference | 18.6 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 0.73 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.81 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 38.0 mg |
| Potassium, K | 63.0 mg |
| Sodium, Na | 237 mg |
| Zinc, Zn | 0.37 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 4.1 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.0 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 34.0 ug |
| Folic acid | 29.0 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 55.0 ug |
| Choline, total | 6.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 43.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 415 ug |
| Carotene, alpha | 193 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 127 ug |
| Vitamin E (alpha-tocopherol) | 0.41 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.42 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 | 0.01 g |
| SFA 16:0 | 0.32 g |
| SFA 18:0 | 0.08 g |
| Fatty acids, total monounsaturated | 0.97 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.92 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.75 g |
| PUFA 18:2 | 0.66 g |
| PUFA 18:3 | 0.08 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 | 1.0 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?
Not necessarily. While rice itself is gluten-free, the gravy often contains wheat flour as a thickener. To ensure it's gluten-free, the gravy must be made with a gluten-free thickener like cornstarch or arrowroot.
How can I make it higher in protein?
You can stir in cooked legumes like lentils or chickpeas, add diced tofu or tempeh, or serve it alongside a protein source like grilled chicken, fish, or a fried egg.
What's the best way to store leftovers?
Cool the dish quickly and store it in an airtight container in the refrigerator for up to 3-4 days. The rice can harden, so reheat with a splash of water or broth to restore moisture.
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 · 8% calories from protein · 1.1 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: 3.76 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.