Spanish rice, no added fat
Common food
Photo: Wikipedia
Spanish rice, also known as Mexican red rice, is a savory, tomato-infused side dish where long-grain rice is typically toasted before simmering in a flavorful broth. It has a fluffy, slightly firm texture and a vibrant orange-red hue from tomatoes and spices. Nutritionally, it's a low-fat, carbohydrate-focused food providing quick energy.
Calorie split: 12% protein · 79% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory flavor that perfectly complements spicy or rich main dishes like enchiladas and beans. It's a versatile and culturally iconic staple that can be customized with endless additions.
⚠️ Watch-outs & how to enjoy it better
As a refined carbohydrate, it can cause blood-sugar spikes if eaten alone, especially by those managing diabetes. To counteract this, pair it with a protein source like grilled chicken or black beans, and add non-starchy vegetables to the meal to slow digestion.
Key benefits
- Good source of quick energy from complex carbohydrates.
- Very low in fat, especially when prepared without added oils.
- Contains small amounts of fiber and protein for basic satiety.
- Can be a flavorful base for adding vegetables and lean proteins.
- Naturally low in sugar, relying on savory seasonings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The technique of toasting the rice in a pan before adding liquid, a step crucial for its nutty flavor and separate grains, is a hallmark of many Latin American rice dishes and is believed to have been adapted from Spanish paella methods.
Full nutrition (USDA data · scales with serving)
| Water | 75.0 g |
| Energy | 101 kcal |
| Protein | 2.9 g |
| Total lipid (fat) | 1.0 g |
| Carbohydrate, by difference | 19.9 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 41.0 mg |
| Potassium, K | 125 mg |
| Sodium, Na | 314 mg |
| Zinc, Zn | 0.38 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 4.7 ug |
| Vitamin C, total ascorbic acid | 11.3 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 34.0 ug |
| Folic acid | 29.0 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 55.0 ug |
| Choline, total | 6.1 mg |
| Vitamin B-12 | 0.03 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 114 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 8.0 ug |
| Lycopene | 674 ug |
| Lutein + zeaxanthin | 71.0 ug |
| Vitamin E (alpha-tocopherol) | 0.29 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.29 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 | 0.20 g |
| SFA 18:0 | 0.08 g |
| Fatty acids, total monounsaturated | 0.36 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.33 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.20 g |
| PUFA 18:2 | 0.18 g |
| PUFA 18:3 | 0.01 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 | 3.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Mexican, spanish rice — USDA does not publish this profile for Spanish rice.
| Tryptophan | 0.04 g |
| Threonine | 0.10 g |
| Isoleucine | 0.11 g |
| Leucine | 0.24 g |
| Lysine | 0.13 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.10 g |
| Valine | 0.14 g |
| Arginine | 0.26 g |
| Histidine | 0.07 g |
| Alanine | 0.17 g |
| Aspartic acid | 0.27 g |
| Glutamic acid | 0.61 g |
| Glycine | 0.14 g |
| Proline | 0.14 g |
| Serine | 0.15 g |
| Hydroxyproline | 0.00 g |
FAQ
Why is my Spanish rice mushy?
The most common reasons are not rinsing the rice to remove excess starch, using the wrong rice-to-liquid ratio, or stirring it too much while cooking. Use long-grain white rice, a 1:2 rice-to-liquid ratio, and avoid stirring after the liquid is added.
How can I make it without adding any fat?
You can toast the rice in a dry, non-stick skillet over medium heat until it turns golden. Then, add your broth and tomato sauce directly to the pan. Use a non-stick pot for simmering to prevent sticking.
Is Spanish rice the same as Mexican rice?
In most contexts, yes. The terms are often used interchangeably in the U.S. Authentic Mexican red rice (arroz rojo) is the direct inspiration for what is commonly called Spanish rice in American cuisine.
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 1.01 kcal/g · 12% calories from protein · 1.1 g fiber · 1.6 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: 2.51 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.