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Beans Rice Pilaf Calories
High in protein and fiber, classic comfort food
CALORIES
GI
POTASSIUM
FIBER
Beans Rice Pilaf Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
26.8g
· 77%
Protein
5.2g
· 15%
Fat
1.2g
· 8%
Fiber
4.4g
Beans Rice Pilaf Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
Folate
35µg · 9% DV
B3
1.2mg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Phosphorus
85mg · 12% DV
Iron
2mg · 11% DV
Magnesium
36mg · 9% DV
Zinc
1mg · 9% DV
Beans Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Beans Rice Pilaf 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 Rice Pilaf Contain Allergens?
No known major allergens
Which Diets Is Beans Rice Pilaf 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 Rice Pilaf Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Beans Rice Pilaf
Beans Rice Pilaf — Frequently Asked Questions
Can beans and rice pilaf be made a day ahead?
Yes. Cool it promptly after cooking, refrigerate it in a covered container, and reheat it thoroughly before serving.
What is the safest way to store leftover beans and rice pilaf?
Do not leave it at room temperature for extended periods, since cooked rice can support foodborne illness if handled poorly. Divide leftovers into shallow containers and refrigerate them promptly.
Can beans and rice pilaf be frozen?
Yes, although the rice may become softer after thawing. Freeze individual portions, thaw them in the refrigerator when possible, and heat until steaming hot.
How can I make beans and rice pilaf less likely to cause gas?
Soaking dried beans, discarding the soaking water, and cooking them until fully tender may improve tolerance. Cumin adds flavor, but it has not been proven to reliably prevent gas.
What goes well with beans and rice pilaf?
Yogurt, tzatziki-style cucumber yogurt, or a lemony seasonal salad are classic pairings. Tomatoes, peppers, and leafy greens add freshness and provide vitamin C.
Is beans and rice pilaf better before or after a workout?
It can work as a meal a few hours before exercise, when there is enough time to digest it. After training, pairing it with yogurt, kefir, or another protein-rich food can make the meal more supportive of recovery.
Is it too heavy to eat beans and rice pilaf at night?
That depends mainly on portion size, added fat, and your individual digestion. If beans cause evening bloating, choose a smaller serving and make sure the beans are cooked very well.
How does beans and rice pilaf compare with meat-based bean stew?
Meat-based bean stew provides animal protein and may contain more saturated fat, depending on the cut and cooking method. Beans and rice pilaf is plant-based, while the rice makes it more carbohydrate-focused as a complete dish.
Is the protein in beans and rice considered incomplete?
Beans and rice complement each other’s amino acid profiles when eaten together. As part of a varied plant-based diet, this combination is a useful source of plant protein.
Should people with high blood pressure be careful with beans and rice pilaf?
The main concern is usually added salt and salty ingredients such as stock cubes, cured meat, or sausage—not the beans and rice themselves. Use less salt, and rinse canned beans well if using them.
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Nutrition data compiled from USDA FoodData Central and scientific sources.