⏱ 60 min totalBlack Beans and Rice
Per 1 serving · 351 g · 7 ingredients
of a 2,000 cal day
- Protein15g13% of calories
- Carbs83g74% of calories
- Fat6.3g13% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Black Beans and Rice (351 g) has 439 calories, with 15 g of protein, 83 g of carbohydrates and 6.3 g of fat. Most of its energy comes from carbs (74% of calories). It is high in protein (29% DV), dietary fiber (51% DV) and Vitamin C (23% DV).
High in
20%+ of the daily value
- Protein29%
- Dietary fiber51%
- Vitamin C23%
- Thiamine97%
- Riboflavin (B2)22%
- Niacin33%
Good source of
10–19% of the daily value
- Vitamin E18%
- Choline11%
- Calcium11%
- Potassium18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Tomatoes
⅛ tsp Garlic powder
¼ medium Onion
¼ tsp, ground Oregano
⅜ cup Brown rice
½ cup Black beans
¼ tbsp Canola oil
Directions
- 1
Chop the onion.
- 2
Warm the oil in a large saucepan over medium-high heat. Add the onion and cook, stirring, until softened and lightly translucent, 3–5 minutes.
- 3
Stir in the beans, tomatoes, oregano, and garlic powder. Bring to a gentle boil.
- 4
Add the rice and about 1.5 cups water or low-sodium broth, stirring to submerge the grains. Return to a simmer.
- 5
Cover, reduce the heat to low, and cook at a gentle simmer until the rice is tender and most liquid is absorbed, about 45 minutes.
- 6
Remove from heat and let stand, covered, for 10 minutes. Fluff with a fork and adjust seasoning to taste.
Vitamins & minerals
Amounts for 1 serving (351 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 24 μg | 3% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 10 μg | 9% |
| Thiamine | 1 mg | 97% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 5 mg | 33% |
| Vitamin B6 | 1 mg | 46% |
| Folate (B9) | 109 μg | 27% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 29% |
| Choline | 61 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 115 mg | 11% |
| Iron | 4 mg | 55% |
| Potassium | 835 mg | 18% |
| Magnesium | 161 mg | 38% |
| Phosphorus | 402 mg | 57% |
| Zinc | 2 mg | 21% |
| Copper | 0.5 mg | 55% |
| Manganese | 3 mg | 133% |
| Selenium | 19 μg | 35% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 299 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,044 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 439 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 83minWalking (3.5 mph)
- 53minCycling (moderate)
- 37minRunning (6 mph)
- 62minSwimming laps
Common questions
How many calories are in Black Beans and Rice?
One serving of Black Beans and Rice (1 serving) has 439 calories, which works out to 125 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Black Beans and Rice high in protein?
It provides a solid 15 g of protein per serving (29% of the 50 g daily value), but protein supplies only 13% 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 68 g of net carbs and 74% 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?
324 mg per serving.
How much sugar is in Black Beans and Rice?
5.2 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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