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Beans and Rice Calories
Classic protein and fiber-rich dish, staple in many cultures
CALORIES
GI
POTASSIUM
FIBER
Beans and Rice Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
25g
· 80%
Protein
4.5g
· 14%
Fat
0.8g
· 6%
Fiber
3.6g
Beans and Rice Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Folate
35µg · 9% DV
B3
1.1mg · 7% DV
Biotin
2µg · 7% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
65mg · 9% DV
Iron
1mg · 6% DV
Magnesium
22mg · 5% DV
Beans and Rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Beans and Rice Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beans and Rice Contain Allergens?
No known major allergens
Which Diets Is Beans and Rice Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beans and Rice Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Foods Similar to Beans and Rice
Beans and Rice — Frequently Asked Questions
Why is beans and rice considered so filling?
Together they provide a mix of carbohydrates, plant protein, and fiber, which tends to keep you satisfied longer than plain rice alone. The combination also makes for a more balanced meal.
Is beans and rice better before or after a workout?
It can work well 2–3 hours before exercise because it provides steady energy, but the fiber may feel heavy if eaten too close to training. After a workout, it can be even more balanced when paired with vegetables or another protein-rich food.
Can beans and rice cause bloating or gas?
Yes, especially if you are not used to eating beans regularly. Soaking beans well, changing the soaking or cooking water, and increasing portions gradually may help.
Does cooking beans and rice reduce its nutritional value a lot?
Normal cooking does not erase its main nutritional value. However, prolonged high-heat cooking can reduce some heat-sensitive vitamins.
What foods pair well with beans and rice for a more balanced meal?
Salad, cooked vegetables, yogurt, avocado, or a simple tomato-based side can round out the meal well. These additions improve variety, texture, and overall balance.
Is beans and rice a better choice than plain white rice?
Usually yes, because the beans add fiber and protein that plain white rice lacks. That generally makes the meal more satisfying and nutritionally balanced.
Is it okay to eat beans and rice at night?
Yes, for most people it is fine as an evening meal. Large portions late at night may feel heavy for some, especially if they are sensitive to fiber-rich foods.
How long does cooked beans and rice keep in the fridge?
If cooled promptly and refrigerated, it is best eaten within 3 to 4 days. Leaving it at room temperature too long is not recommended, especially because cooked rice can become unsafe.
Can you freeze beans and rice?
Yes, it freezes well in portion-sized containers. The texture may soften slightly after thawing, but it is usually still good for meals.
Who should be cautious with beans and rice?
People with sensitive digestion, IBS, or difficulty tolerating legumes may need smaller portions or different preparation methods. Very salty or oily versions may also be less suitable for some people.
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Nutrition data compiled from USDA FoodData Central and scientific sources.