⏱ 29 min totalBlack Beans and Rice
Per 1 serving · 316 g · 8 ingredients
of a 2,000 cal day
- Protein14g18% of calories
- Carbs56g72% of calories
- Fat3.6g10% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Black Beans and Rice (316 g) has 311 calories, with 14 g of protein, 56 g of carbohydrates and 3.6 g of fat. Most of its energy comes from carbs (72% of calories). It is high in protein (28% DV), dietary fiber (48% DV) and thiamine (34% DV). Keep an eye on sodium, which provides 24% of the daily value.
High in
20%+ of the daily value
- Protein28%
- Dietary fiber48%
- Thiamine34%
- Folate (B9)45%
- Iron64%
- Phosphorus34%
Good source of
10–19% of the daily value
- Vitamin E11%
- Riboflavin (B2)17%
- Niacin15%
- Vitamin B612%
- Pantothenic acid13%
- Potassium14%
Watch
20%+ of the daily value
- Sodium24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ tbsp Olive oil
³⁄₁₆ large Onion
⅛ cloves, minced Garlic
⅛ cup White rice
⁵⁄₁₆ cup Vegetable broth
³⁄₁₆ tsp, ground Cumin seed
¹¹⁄₁₆ cup Black beans
¹⁄₁₆ tsp Cayenne pepper
Directions
- 1
If not using canned, cook black beans beforehand. Chop onions and garlic.
- 2
In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for an additional 2 minutes.
- 3
Add the vegetable broth, bring to a boil, then cover, lower the heat, and cook for 20 minutes. Stir in the spices and black beans.
Vitamins & minerals
Amounts for 1 serving (316 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.4 mg | 34% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 181 μg | 45% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 46 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 85 mg | 8% |
| Iron | 5 mg | 64% |
| Potassium | 667 mg | 14% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 241 mg | 34% |
| Zinc | 1 mg | 13% |
| Copper | 0.4 mg | 46% |
| Manganese | 1 mg | 34% |
| Selenium | 7 μg | 12% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 25 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 311 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Black Beans and Rice?
One serving of Black Beans and Rice (1 serving) has 311 calories, which works out to 99 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Black Beans and Rice high in protein?
It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Black Beans and Rice keto-friendly?
It is hard to fit into a strict keto diet. One serving has 43 g of net carbs and 72% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Black Beans and Rice?
543 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Black Beans and Rice?
1.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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