Prepared foods
Black beans and white rice
Per 100 g (3.5 oz), black beans and white rice combines 5 g of fiber and 6 g of protein with 160 kcal, a low energy density.
Estimated satietyHow it is calculated
Estimated satiety: 3 out of 5
| Starting point | +1 |
|---|---|
| Low energy density: 160 kcal/100 g | +1 |
| Protein: 3.8 g/100 kcal | 0 |
| Fiber: 3.1 g/100 kcal | +1 |
| Solid food with 63.9 g of water, under 70 | 0 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 10 primary
- Data
- USDA FDC 2708994
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 320 kcal per serving
- 160 kcal per 100 g (3.5 oz)
- Protein
- 12 g per serving
- 6 g per 100 g (3.5 oz)
- Carbohydrates
- 48.8 g per serving
- 24.4 g per 100 g (3.5 oz)
- of which sugars
- 0.4 g per serving
- 0.2 g per 100 g (3.5 oz)
- Fiber
- 10 g per serving
- 5 g per 100 g (3.5 oz)
- Fat
- 8.6 g per serving
- 4.3 g per 100 g (3.5 oz)
- of which saturated
- 1.3 g per serving
- 0.6 g per 100 g (3.5 oz)
- Water
- 127.7 g per serving
- 63.9 g per 100 g (3.5 oz)
Source: USDA FoodData Central (FNDDS 2021-2023): Black beans and white rice (FDC ID 2708994), accessed September 23, 2026.
A typical 200 g (7 oz) serving provides about 320 kcal, 12 g of protein, and 10 g of fiber.
What it is and how to eat it
The mix of beans and rice has its own name in several countries: the Dictionary of Americanisms records congrí in Cuba and the Dominican Republic as rice with black or red beans, gallo pinto in eastern Honduras, Nicaragua, Costa Rica and Panama as rice and beans mixed together and usually eaten at breakfast, and casamiento in El Salvador and Honduras as a mix of cooked beans and rice. This page uses USDA's mix, 60% black beans cooked with some fat and 40% cooked white rice, which has 160 kcal, 6.01 g of protein and 5 g of fiber per 100 g; the proportions, fat and seasoning base change with the recipe.
A 200 g (7.1 oz) serving provides 320 kcal, 12 g of protein and 10 g of fiber, quite a lot for one meal, so with a small appetite it can fill you up before you get to the protein. The 2025 nutrition advisory on GLP-1 therapy includes legumes among the protein sources to encourage, suggests eating protein-rich foods first and avoiding high-fiber foods in the first few days of treatment; in those days and after a dose increase half a serving, 100 g (3.5 oz), with an egg or chicken on the side may be enough. If beans give you gas, it helps to start with a small amount and build up gradually.
What the evidence says
With USDA's reference recipe, at 5 g of fiber per 100 g, it is a "source of fibre", and its 3.1 g per 100 kcal exceed the 3 g per 100 kcal for "high fibre"; protein supplies about 15% of its energy, above the 12% for "source of protein" (Regulation (EC) No 1924/2006). FAO notes that many diets combine a cereal, such as corn or rice, with a legume and that many studies have shown the two complement each other nutritionally, and explains that legume protein is relatively rich in lysine, an amino acid that corn protein lacks. The NIDDK, part of the US National Institutes of Health, lists legumes, beans among them, among the foods that can cause gas, and gas and bloating are also common side effects of semaglutide (Wegovy) in its 68-week trials, according to its label. It has 228 mg of sodium per 100 g according to USDA, about 456 mg per serving, almost a quarter of the 2,000 mg a day the WHO recommends not exceeding.
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about black beans and white rice
How much protein is in a 200 g (7 oz) serving of black beans and white rice?
100 g (3.5 oz) of black beans and white rice has 6 g of protein. A typical 200 g (7 oz) serving has about 12 g of protein. That is 3.8 g of protein per 100 kcal.
How many calories does a 200 g (7 oz) serving of black beans and white rice have?
100 g (3.5 oz) of black beans and white rice has 160 kcal. A typical 200 g (7 oz) serving has about 320 kcal. That is a low energy density.
Does black beans and white rice have fiber?
100 g (3.5 oz) of black beans and white rice has 5 g of fiber. A typical 200 g (7 oz) serving has about 10 g of fiber. It carries our “High in fiber” tag.
Is black beans and white rice filling?
Moderately: our estimated satiety score is 3 out of 5. Calculation: 1 (base) + 1 (low energy density: 160 kcal/100 g) + 0 (protein: 3.8 g/100 kcal) + 1 (fiber: 3.1 g/100 kcal) + 0 (solid food with 63.9 g of water, under 70) = 3. It is an estimate based on its composition, not a measurement in people.
What should I know about black beans and white rice on a GLP-1 medication?
Based on our tags, this is what matters about black beans and white rice on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable. These are general guidelines, not medical advice: everyone tolerates foods differently.
What counts as a normal serving of black beans and white rice?
We use 200 g (7 oz) as a typical serving. That amount provides about 320 kcal, 12 g of protein, and 10 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Black beans and white rice (FDC ID 2708994).accessed .
- InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "congrí" (in Spanish).accessed .
- InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "gallo (gallo pinto)" (in Spanish).accessed .
- InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "casamiento" (in Spanish).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- InstitutionFood and Agriculture Organization of the United Nations (FAO).Maize in human nutrition (FAO, 1992), chapter 8: improvement of maize diets (maize/legume consumption).accessed .
- InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Gas in the Digestive Tract.accessed .
- Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
- InstitutionWorld Health Organization.Sodium reduction.accessed .