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Rice and beans Calories
Plant protein, fiber, complex carbs, source of iron and folate
CALORIES
GI
POTASSIUM
FIBER
Rice and beans Nutrition Facts
Selected: 100 g
135
KCAL / 100G
Carbs
26.5g
· 81%
Protein
4.5g
· 14%
Fat
0.7g
· 5%
Fiber
4.2g
Rice and beans Vitamins & Minerals
Vitamins
Folate
35µg · 9% DV
B1
0.09mg · 8% DV
Biotin
2.5µg · 8% DV
B3
0.8mg · 5% DV
Minerals
Phosphorus
89mg · 13% DV
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Magnesium
32mg · 8% DV
Rice and beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Rice and beans 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 Rice and beans Contain Allergens?
No known major allergens
Which Diets Is Rice and beans 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
Rice and beans Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
Foods Similar to Rice and beans
Rice and beans — Frequently Asked Questions
Why is rice and beans such a commonly recommended combination?
Together they make a balanced, filling meal that is easy to build on. Rice mainly provides energy, while beans add fiber and plant protein.
Is rice and beans better before or after a workout?
It often works well 2-3 hours before training because it is satisfying without being extremely heavy for most people. After training, adding vegetables or an extra protein source can make the meal more recovery-friendly.
What can I do if rice and beans makes me feel bloated?
Soaking dried beans, changing the soaking water, and cooking them thoroughly can help. Some people also tolerate smaller portions better or find spices like cumin or ginger useful.
Is rice and beans a good choice for weight loss?
It can be, because the fiber in beans helps with fullness. The overall meal still depends on portion size, cooking method, and what you add on top.
Can rice and beans count as a complete meal on its own?
Yes, for many people it can serve as a practical main meal. Adding vegetables improves variety, and people with higher protein needs may want an extra protein-rich side.
Can I meal-prep rice and beans ahead of time?
Yes, it usually keeps well in the fridge for about 3-4 days in a sealed container. Cool it promptly and reheat thoroughly before eating.
Can rice and beans be frozen?
Yes, it freezes well in most cases. Freezing it in single portions makes it easier to thaw, though the texture may become a bit softer afterward.
Is brown rice a better option than white rice in rice and beans?
Brown rice usually has a firmer texture and a nuttier flavor. It may suit people looking for more fiber, but it takes longer to cook and some people find white rice easier to digest.
Does using canned beans make rice and beans much less nutritious?
Not necessarily; canned beans are still a useful option. The main thing to watch is sodium, and rinsing them can help reduce it.
Who should be careful with rice and beans?
People with IBS or sensitivity to legumes may find beans hard to tolerate. Those with kidney disease or other medical conditions that affect mineral or protein management should follow advice from their clinician.
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Nutrition data compiled from USDA FoodData Central and scientific sources.