Rice & black beans: Calories, Protein & Nutrients
421 kcal · 20 g protein · 82 g carbs · 2 g fat · 16.4 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) 1 × one cup | 172 g | 227 | 15.2 | 40.8 | 0.9 | 15.0 |
| White rice (cooked) 1 × one cup | 158 g | 194 | 4.6 | 41.2 | 0.6 | 1.4 |
| Total | 330 g | 421 | 19.8 | 81.9 | 1.5 | 16.4 |
Black beans (cooked) brings the most calories (54%); Black beans (cooked) the most protein (77%); White rice (cooked) the most sodium (65%).
Where the calories come from
Protein 19% · Carbohydrate 78% · Fat 3% (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 | 20 g | 40% | |
| Carbohydrate | 82 g | 30% | |
| Fat | 1.5 g | 2% | |
| Saturated fat | 0.4 g | 2% | |
| Fiber | 16 g | 59% | |
| Sugars | 0.7 g | — | |
| Sodium | 4.9 mg | 0% | |
| Potassium | 699 mg | 15% | |
| Calcium | 76 mg | 6% | |
| Iron | 6.5 mg | 36% | |
| Magnesium | 135 mg | 32% | |
| Zinc | 2.5 mg | 23% | |
| Selenium | 17 mcg | 30% | |
| Vitamin B12 | 0.0 mcg | 0% | |
| Vitamin D | 0.0 mcg | 0% | |
| Folate | 471 mcg DFE | 118% | |
| Vitamin K | 5.7 mcg | 5% |
Against the other 72 meals
- Protein per 100 kcal: 4.7 g, rank 54 of 73. Best dinner on this measure: Pork chop & Brussels sprouts (12.5 g).
- Fiber: rank 7 of 73 (highest first).
- Sodium: rank 3 of 73 (lowest first).
- Calories: rank 45 of 73 (lightest first).
Common questions
How many calories are in rice & black beans?
About 421 kcal for the portions listed (330 g of food in total), from USDA FoodData Central values.
How much protein is in rice & black beans?
20 g — 4.7 g per 100 kcal, which ranks 54 of 73 meals on this site.
How much fiber and sodium?
16.4 g of fiber (59% of the 28 g Daily Value) and 5 mg of sodium (0% 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