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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.

Last reviewed: By USDA description: Black beans and white rice

  • 160 kcalCalories per 100 g
  • 6 gProtein per 100 g
  • 5 gFiber per 100 g
  • Estimated satiety: 3 out of 5

Nutrition facts

A typical 200 g (7 oz) serving provides about 320 kcal, 12 g of protein, and 10 g of fiber.

Values for black beans and white rice per 100 g (3.5 oz) and per typical serving of 200 g (7 oz).
NutrientPer 100 g (3.5 oz)Per serving (200 g (7 oz))
Calories160 kcal320 kcal
Protein6 g12 g
Carbohydrates24.4 g48.8 g
of which sugars0.2 g0.4 g
Fiber5 g10 g
Fat4.3 g8.6 g
of which saturated0.6 g1.3 g
Water63.9 g127.7 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

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.

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

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
May cause bloating
Beans and other legumes, cruciferous vegetables, onions, and carbonated drinks cause gas in some people. Because GLP-1 medications slow down stomach emptying, that bloated feeling can be more noticeable. This is an editorial judgment: many people tolerate these foods well in moderate servings.

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.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central (FNDDS 2021-2023): Black beans and white rice (FDC ID 2708994). U.S. Department of Agriculture, Agricultural Research Service. accessed .