⏱ 65 min total

Brown Rice and Black Bean Salad

Name: Brown Rice and Black Bean Salad
Prep time: 15 min
Cook time: 50 min
Total time: 65 min
Yield: 1 serving
Ingredients: ⅛ cup Brown rice; ¼ cup Water; ⅛ tsp Olive oil; 1 cup Black beans; 1 cup, chopped Collard greens; ½ cup Green peas; ½ cup Sweet corn; ¼ cup Green chilies; 1 tbsp Black olives; ½ cup cherry tomatoes Cherry tomatoes; ½ dash Salt; ½ dash Black pepper

Per 1 serving · 662 g · 12 ingredients

Calories

492

25%
of a 2,000 cal day

Protein
25g
20% of calories
Carbs
93g
72% of calories
Fat
4.5g
8% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Brown Rice and Black Bean Salad (662 g) has 492 calories, with 25 g of protein, 93 g of carbohydrates and 4.5 g of fat. Most of its energy comes from carbs (72% of calories). It is high in protein (50% DV), dietary fiber (99% DV) and Vitamin A (22% DV). Keep an eye on sodium, which provides 34% of the daily value.

Per 100 g

74cal

low energy density

Protein per 100 cal

5.1g

Net carbs

65g

carbs minus fiber

Fiber

28g

13 g sugar

High in

20%+ of the daily value

Protein50%
Dietary fiber99%
Vitamin A22%
Vitamin C60%
Vitamin E21%
Vitamin K158%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Sodium34%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 50 min

1
In a saucepan, bring the brown rice, water, olive oil, and salt to a boil. Reduce heat to medium-low, cover, and simmer until the rice is tender and the liquid is absorbed, about 45 to 50 minutes. Transfer to a mixing bowl, fluff with a fork, and let cool to room temperature.
2
Mix the collard greens, black beans, peas, corn, green chiles, olives, and tomatoes into the cooled rice until well combined. Season with salt and pepper to taste before serving.

Vitamins & minerals

Amounts for 1 serving (662 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	199 μg	22%
Vitamin C	54 mg	60%
Vitamin D	0 μg	0%
Vitamin E	3 mg	21%
Vitamin K	189 μg	158%
Thiamine	1 mg	66%
Riboflavin (B2)	1 mg	41%
Niacin	6 mg	37%
Vitamin B6	1 mg	41%
Folate (B9)	287 μg	72%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	37%
Choline	116 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	211 mg	21%
Iron	7 mg	92%
Potassium	1,405 mg	30%
Magnesium	187 mg	44%
Phosphorus	504 mg	72%
Zinc	3 mg	26%
Copper	1 mg	88%
Manganese	2 mg	92%
Selenium	11 μg	20%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	105 μg	—
Arginine	1 g	—
Aspartic acid	3 g	—
Beta carotene	2,286 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	4 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	1,917 μg	—
Lysine	2 g	—
Maltose	0.1 g	—
Methionine	0.4 g	—
Monounsaturated fats	2 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	7 g	—
Sucrose	4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.3 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 492 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

93min
Walking (3.5 mph)
59min
Cycling (moderate)
41min
Running (6 mph)
69min
Swimming laps

Common questions

How many calories are in Brown Rice and Black Bean Salad?

One serving of Brown Rice and Black Bean Salad (1 serving) has 492 calories, which works out to 74 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Brown Rice and Black Bean Salad high in protein?

It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 20% 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 Brown Rice and Black Bean Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 65 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 Brown Rice and Black Bean Salad?

793 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Brown Rice and Black Bean Salad?

13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (662 g)

Calories492

% Daily Value*

Total fat 4.5g	6%
Saturated fat 0.9g	4%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 793mg	34%
Total carbohydrate 93g	34%
Dietary fiber 28g	99%
Total sugars 13g
Protein 25g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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