Sausage and rice with tomato-based sauce
Common food
A hearty, savory dish of cooked rice and sliced sausage simmered in a rich, tangy tomato-based sauce. The rice absorbs the savory juices, creating a soft, comforting texture, while the sausage adds a meaty, seasoned bite. At just 134 kcal per 100g, it offers a balanced, satisfying meal with a good mix of protein, carbs, and fats.
Calorie split: 14% protein · 49% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, home-cooked flavor and the satisfying combination of savory sausage, soft rice, and tangy tomato sauce. It's a versatile, one-pot meal that's easy to prepare and can be adapted with various spices or vegetables.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium from processed sausage and added salt, which may concern those with hypertension. To counteract this, choose low-sodium sausage, use fresh herbs for flavor, and pair with a side of leafy greens to boost fiber and potassium.
Key benefits
- Good source of protein (4.63g per 100g) for muscle maintenance.
- Moderate fat content (5.49g per 100g) for satiety and energy.
- Provides quick energy from carbohydrates (16.4g per 100g).
- Tomato-based sauce adds lycopene and vitamin C.
- Low in sugar (1.3g per 100g) compared to many prepared meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In many Latin American households, sausage and rice is a staple 'quick meal' often made with leftover rice and canned tomato sauce, making it a budget-friendly, pantry-staple dish that can be ready in under 20 minutes.
Full nutrition (USDA data · scales with serving)
| Water | 71.2 g |
| Energy | 134 kcal |
| Protein | 4.6 g |
| Total lipid (fat) | 5.5 g |
| Carbohydrate, by difference | 16.4 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 54.0 mg |
| Potassium, K | 163 mg |
| Sodium, Na | 673 mg |
| Zinc, Zn | 0.70 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 7.3 ug |
| Vitamin C, total ascorbic acid | 2.2 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.05 mg |
| Niacin | 2.0 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 33.0 ug |
| Folic acid | 28.0 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 53.0 ug |
| Choline, total | 13.8 mg |
| Vitamin B-12 | 0.15 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 80.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 4302 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.80 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 1.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 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 | 0.05 g |
| SFA 16:0 | 1.0 g |
| SFA 18:0 | 0.46 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 13.0 mg |
FAQ
Is sausage and rice with tomato sauce a healthy meal?
It can be part of a balanced diet, offering protein, carbs, and fats. However, watch for sodium from processed sausage and consider adding vegetables for fiber and nutrients.
How can I make this dish healthier?
Use lean or low-sodium sausage, add plenty of vegetables like bell peppers or spinach, and choose brown rice for more fiber. Avoid over-salting and use herbs for flavor.
What is the best type of sausage to use?
For a healthier option, choose lean turkey or chicken sausage. For richer flavor, use traditional pork sausage, but opt for low-sodium varieties if watching salt intake.
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 1.34 kcal/g · 14% calories from protein · 0.7 g fiber · 1.3 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: 4.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.