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Guyanese cook-up rice Calories
One-pot rice dish with legumes, often meat and coconut milk
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Guyanese cook-up rice (220 g) has 370 calories. That works out to 168 calories per 100 g. It contains 49.3 g of carbs, 12.3 g of protein, 12.8 g of fat and 5.9 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Guyanese cook-up rice Nutrition Facts
Selected: 1 cup (medium) · 220 g
370
KCAL / 220G
Carbs
49.3g
· 18% DV
Protein
12.3g
· 25% DV
Fat
12.8g
· 16% DV
Fiber
5.9g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 14% · Fat 31%
Guyanese cook-up rice nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 370 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 6.82 g | 34% |
| Trans fat | 0.04 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 49.3 g | 18% |
| Fiber | 5.9 g | 21% |
| Protein | 12.3 g | 25% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Guyanese cook-up rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 370 kcal |
| 1 piece (mini) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| ½ cup (small) | 110 g | 185 kcal |
| 1 serving (small) | 180 g | 302 kcal |
| 1 serving (large) | 260 g | 437 kcal |
| 1.5 cup (large) | 330 g | 554 kcal |
| 2 cup (extra large) | 440 g | 739 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Guyanese cook-up rice
What does “cook-up rice” mean in Guyanese cook-up rice?
“Cook-up” refers to cooking rice, peas or beans, seasonings, and often meat together in one pot. Guyanese cook-up rice is a flexible home-style dish, so the exact ingredients can vary from one family or occasion to another.
Is Guyanese cook-up rice eaten on New Year’s Eve?
Yes, Guyanese cook-up rice is a traditional New Year’s Eve meal in Guyana. It is often made with black-eyed peas, which are associated with good fortune, and shared with family as the year turns.
Which peas are used in Guyanese cook-up rice?
Black-eyed peas are a common choice for Guyanese cook-up rice, though recipes may use other beans or peas. If you use dried black-eyed peas, cook them until tender before adding them to the pot so the rice does not finish before the peas.
What is the difference between Guyanese cook-up rice and pelau?
Guyanese cook-up rice is typically simmered with peas or beans and coconut milk. Pelau is usually made by browning the meat and caramelizing sugar before adding rice and liquid, giving it a darker color and a distinct toasted flavor.
Can Guyanese cook-up rice be made without meat?
Yes, Guyanese cook-up rice can be made without meat. Use extra beans or peas for substance and build flavor with coconut milk, herbs, aromatics, and seasoning; vegetarian versions keep the one-pot approach while changing the traditional meat component.
Why is coconut milk used in Guyanese cook-up rice?
Coconut milk gives Guyanese cook-up rice its characteristic rich, fragrant taste and helps cook the rice in the same pot as the beans and seasonings. Some recipes use a mixture of coconut milk and water to keep the flavor balanced.
What kind of meat goes into Guyanese cook-up rice?
Chicken, pork, and beef are all used in Guyanese cook-up rice, and some cooks combine more than one. The choice varies by recipe; cut the meat into manageable pieces so it cooks through as the rice simmers.
What rice works best for Guyanese cook-up rice?
Long-grain rice is commonly used for Guyanese cook-up rice because it tends to stay distinct as it cooks with the beans and liquid. Rinse it first to remove surface starch, and avoid stirring too often if you want the grains to stay separate.
How do you keep Guyanese cook-up rice from sticking to the pot?
To keep Guyanese cook-up rice from sticking, use a heavy-based pot, bring the liquid to a gentle simmer, and lower the heat once it starts cooking. Stir occasionally, especially near the bottom, and add a little liquid if the rice is not yet tender.
How should leftover Guyanese cook-up rice be stored?
Refrigerate leftover Guyanese cook-up rice promptly in a covered container and eat it within a few days. Reheat it until steaming hot throughout; you can also freeze portions for longer storage and thaw them in the refrigerator before reheating.
Guyanese cook-up rice Vitamins & Minerals
Vitamins
Folate
83.6µg · 21% DV
B3
3.08mg · 19% DV
B1
0.2mg · 17% DV
B12
0.4µg · 17% DV
Minerals
Manganese
0.92mg · 40% DV
Selenium
17µg · 31% DV
Copper
0.26mg · 29% DV
Phosphorus
194mg · 28% DV
Sodium
528mg · 23% DV
Potassium ⭐
374mg · 11% DV
Guyanese cook-up rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Guyanese cook-up rice
To burn the 370 calories in 1 cup (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Guyanese cook-up rice?
Guyanese cook-up rice is a comforting one-pot dish from Guyana, made by simmering rice with beans or peas, coconut milk and seasonings. Black-eyed peas are a common choice, and versions with chicken or other meat are also popular. The ingredients cook together, so the rice absorbs the savoury, fragrant cooking liquid.
It is soft and hearty, with a gentle richness from the coconut milk, and is usually served as a filling main course rather than a side. In Guyana, it is especially associated with Saturday meals, though recipes and accompaniments vary from household to household. The legumes add substance, with 5.6 g of protein per 100 g. For a lighter version, use less coconut milk and meat, or add extra vegetables; a crisp salad makes a fresh contrast.
How Nutritious Is Guyanese cook-up rice?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Guyanese cook-up 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 Guyanese cook-up rice Contain Allergens?
No known major allergens
Which Diets Is Guyanese cook-up rice Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Guyanese cook-up rice Fat Profile
SATURATED
6.82g
MONOUNSATURATED
2.86g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 15.6:1
Above the ideal 4:1 (15.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.