Black bean & rice bowl with salsa and avocado: Calories, Protein & Nutrients
729 kcal · 34 g protein · 128 g carbs · 11 g fat · 33.3 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Black beans (cooked) 1¾ × one cup | 301 g | 397 | 26.7 | 71.4 | 1.6 | 26.2 |
| Brown rice (cooked) 1 × one cup | 195 g | 240 | 5.3 | 49.9 | 1.9 | 3.1 |
| Salsa (tomato, canned) 1 × two tablespoons | 36 g | 12 | 0.5 | 2.4 | 0.1 | 0.6 |
| Avocado ½ × half | 50 g | 80 | 1.0 | 4.3 | 7.3 | 3.4 |
| Total | 582 g | 729 | 33.5 | 127.9 | 10.9 | 33.3 |
Black beans (cooked) brings the most calories (54%); Black beans (cooked) the most protein (80%); Salsa (tomato, canned) the most sodium (94%).
Where the calories come from
Protein 18% · Carbohydrate 70% · Fat 13% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 34 g | 67% | |
| Carbohydrate | 128 g | 47% | |
| Fat | 11 g | 14% | |
| Saturated fat | 2.0 g | 10% | |
| Fiber | 33 g | 119% | |
| Sugars | 3.1 g | — | |
| Sodium | 250 mg | 11% | |
| Potassium | 1572 mg | 33% | |
| Calcium | 103 mg | 8% | |
| Iron | 7.8 mg | 44% | |
| Magnesium | 307 mg | 73% | |
| Zinc | 5.1 mg | 47% | |
| Selenium | 15 mcg | 28% | |
| Vitamin B12 | 0.0 mcg | 0% | |
| Vitamin D | 0.0 mcg | 0% | |
| Folate | 508 mcg DFE | 127% | |
| Vitamin K | 21 mcg | 17% |
Against the other 72 meals
- Protein per 100 kcal: 4.6 g, rank 56 of 73. Best lunch on this measure: Turkey sandwich with tomato & lettuce (11.4 g).
- Fiber: rank 1 of 73 (highest first).
- Sodium: rank 38 of 73 (lowest first).
- Calories: rank 73 of 73 (lightest first).
Common questions
How many calories are in black bean & rice bowl with salsa and avocado?
About 729 kcal for the portions listed (582 g of food in total), from USDA FoodData Central values.
How much protein is in black bean & rice bowl with salsa and avocado?
34 g — 4.6 g per 100 kcal, which ranks 56 of 73 meals on this site.
How much fiber and sodium?
33.3 g of fiber (119% of the 28 g Daily Value) and 250 mg of sodium (11% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator