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Rice with Fennel and Golden Raisins⏱ 60 min total
Recipes

Rice with Fennel and Golden Raisins

Per 1 serving · 273 g · 9 ingredients

Calories
325
16%
of a 2,000 cal day
  • Protein
    4.8g
    6% of calories
  • Carbs
    54g
    65% of calories
  • Fat
    11g
    29% of calories
Portion
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Rice with Fennel and Golden Raisins (273 g) has 325 calories, with 4.8 g of protein, 54 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (65% of calories). It is high in Vitamin K (36% DV), thiamine (23% DV) and folate (b9) (32% DV).

Per 100 g
119cal
low energy density
Protein per 100 cal
1.5g
Net carbs
50g
carbs minus fiber
Fiber
3.5g
11 g sugar

High in

20%+ of the daily value

  • Vitamin K36%
  • Thiamine23%
  • Folate (B9)32%
  • Iron35%
  • Copper21%
  • Manganese30%

Good source of

10–19% of the daily value

  • Dietary fiber12%
  • Vitamin C11%
  • Vitamin E12%
  • Niacin16%
  • Vitamin B613%
  • Pantothenic acid13%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 15 minCook 45 min
  1. 1

    Trim the fennel: remove stalks and fronds, reserving a few fronds for garnish if desired. Halve the bulb, remove the core, and thinly slice or dice. Peel and dice the onion. Lightly crush the fennel seeds with the flat side of a heavy knife.

  2. 2

    Heat the olive oil in a 4‑quart heavy saucepan over medium heat. Add the onion, sliced fennel bulb, raisins, crushed fennel seeds, a pinch of salt, and pepper. Cook, stirring occasionally, until the vegetables soften, 8–10 minutes.

  3. 3

    Stir in the rice and cook for 1 minute to lightly toast. Pour in the water and bring to a vigorous boil.

  4. 4

    Cover tightly, reduce heat to low, and cook without uncovering until the water is absorbed and the rice is tender, about 22 minutes.

  5. 5

    Remove from heat. Uncover briefly, lay a clean kitchen towel over the pot, replace the lid, and let stand 10 minutes. Fluff with a fork and adjust seasoning to taste; garnish with fennel fronds if using.

Vitamins & minerals

Amounts for 1 serving (273 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A28 μg
3%
Vitamin C9 mg
11%
Vitamin D0 μg
0%
Vitamin E2 mg
12%
Vitamin K43 μg
36%
Thiamine0.3 mg
23%
Riboflavin (B2)0.1 mg
6%
Niacin3 mg
16%
Vitamin B60.2 mg
13%
Folate (B9)128 μg
32%
Vitamin B120 μg
0%
Pantothenic acid1 mg
13%
Choline13 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium58 mg
6%
Iron3 mg
35%
Potassium430 mg
9%
Magnesium30 mg
7%
Phosphorus106 mg
15%
Zinc1 mg
6%
Copper0.2 mg
21%
Manganese1 mg
30%
Selenium8 μg
14%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.3 g—
Aspartic acid0.3 g—
Beta carotene338 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.3 μg—
Fructose0.4 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.1 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats8 g—
Phenylalanine0.2 g—
Polyunsaturated fats1 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Starch0 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 325 calories

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

  • 62min
    Walking (3.5 mph)
  • 39min
    Cycling (moderate)
  • 27min
    Running (6 mph)
  • 46min
    Swimming laps

Common questions

How many calories are in Rice with Fennel and Golden Raisins?

One serving of Rice with Fennel and Golden Raisins (1 serving) has 325 calories, which works out to 119 calories per 100 g. That is about 16% of a 2,000-calorie day.

Are Rice with Fennel and Golden Raisins high in protein?

Not especially. It has 4.8 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Rice with Fennel and Golden Raisins keto-friendly?

It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Rice with Fennel and Golden Raisins?

75 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Rice with Fennel and Golden Raisins?

11 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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