Nutrition Facts for Spanish Rice: Healthy Choices

August 17, 2024 Heal From Zero Team

I love Spanish cuisine and always found Spanish rice fascinating. It’s not just tasty but also good for health. Let’s look at the amazing nutrition facts of Spanish rice. We’ll talk about its fiber, carbs, vitamins, minerals, low fat, and being gluten-free¹.

Nutritional Powerhouse: Spanish Rice

Spanish rice is a nutritional gem, full of nutrients that make it a top choice for grains. It’s packed with fiber and is a good source of carbohydrates. This dish is a health boost.

High in Fiber

Spanish rice is known for its high fiber. A cup of cooked Spanish rice gives you about 3 grams of fiber². This fiber is key for a healthy digestive system and helps control blood sugar.

Adding this fiber-rich grain to your meals can boost your health. It helps you feel full and satisfied. It’s perfect for those looking for a nutritious and filling meal.

Good Source of Carbohydrates

Spanish rice is also a great source of carbohydrates. These carbs give your body the energy it needs. A cup of cooked Spanish rice has about 45 grams of carbohydrates².

This makes it perfect for athletes, people with high energy needs, or anyone wanting a nutritious meal. The mix of fiber and carbs in Spanish rice offers lasting energy and supports digestive health. Adding this grain to your meals can greatly improve your diet and health.

Rich in Vitamins and Minerals

Spanish rice is a superfood packed with important vitamins and minerals. It’s full of niacin, thiamin, and vitamin B6³. These vitamins help keep us healthy and support our bodies in many ways.

Spanish rice also has iron and magnesium, which are good for us³. Iron helps carry oxygen in our blood, and magnesium is key for energy and many body functions.

Colored rice, like red or black, has more antioxidants than white or brown rice⁴. These grains are packed with nutrients that fight allergies and cancer. They’re great for a healthy diet.

Even though Spanish rice is mostly healthy, we should watch out for arsenic in some types of rice⁴. It’s best to eat different grains to get all the nutrients we need.

Low-Fat Delicacy

Spanish rice is a nutritious dish that’s great for health. It’s known for being low in fat. A typical serving has only 13g of total fat, with 2.4g being saturated⁵. This makes it perfect for those watching their fat intake and wanting a healthier lifestyle.

Low in Fat

Spanish rice is very low in fat, with less than 1 gram per cup¹. This means you can enjoy it without feeling guilty. It’s a tasty and fulfilling base for meals, ideal for health-conscious eaters or those adding more low-fat foods to their diet.

Gluten-Free

Spanish rice is also gluten-free¹. This is great for those on a gluten-free diet or with gluten sensitivities. Its versatility makes it easy to add to many dishes, fitting various dietary needs and tastes.

Essential Mineral Treasure

Spanish rice is more than just tasty; it’s packed with essential minerals⁶. Types like Basmati and Jasmine rice are full of magnesium, potassium, and phosphorus. These minerals are key for staying healthy⁶.

These minerals are crucial for our bodies. Magnesium helps muscles work right and keeps blood pressure in check. Phosphorus is important for fixing and building cells and tissues⁶. Adding Spanish rice to your meals is a great way to get these important minerals⁶.

Spanish rice isn’t just about big nutrients. It also has micronutrients that boost wellness. It’s low in fat and has no cholesterol, making it good for the heart⁶. Some types of rice are also high in fiber, which helps with digestion and metabolism⁶.

If you want to increase your mineral intake or just enjoy a tasty grain, choose minerals in spanish rice and healthy minerals spanish rice⁶⁷.

Nutrition Facts for Spanish Rice

Spanish rice is packed with nutrients, according to the USDA. A 1-cup serving (243g) has 183.2 calories, 34.8g of carbs, and 4.2g of protein.

This dish is a good source of carbohydrates. It has 30.5g of net carbs and 4g of fiber. The fat content is low, with 3.5g per serving. This includes 1.7g of monounsaturated fats and 0.8g of polyunsaturated fats.

Nutrient	Amount per Serving (1 cup, 243g)
Calories	183.2
Total Carbohydrates	34.8g
Net Carbs	30.5g
Fiber	4g
Protein	4.2g
Total Fat	3.5g
Monounsaturated Fat	1.7g
Polyunsaturated Fat	0.8g
Saturated Fat	0.9g
Cholesterol	0mg
Glycemic Load	20.8

Spanish rice is also full of essential vitamins and minerals. It has Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Selenium, Folate, Vitamin A, B-Vitamins, Vitamin C, Vitamin E, and Choline.

This rice is a healthy and versatile addition to meals. It can help increase your fiber, carbohydrate, or nutrient intake. This tasty dish offers many benefits.

Protein Packed

Many people don’t know that Spanish rice has a bit of plant-based protein. It’s not the main protein source, but it adds to your daily intake. You get about 4.2g of protein per cup⁸. This makes it a great addition to your meals.

Provides Plant-Based Protein

The protein in Spanish rice comes from vegetables, not animals. Plant-based proteins are often seen as healthier because they have less saturated fat and cholesterol⁹. Adding Spanish rice to your meals is a simple way to get more of this good protein.

Spanish rice contains approximately 4g of plant-based protein per 1 cup serving⁸.
The protein in Spanish rice is considered high-quality and easily digestible⁹.
Adding Spanish rice to your meals can help you meet your daily protein needs from a plant-based source⁸⁹.

Adding Spanish rice to your meals is a smart way to increase your plant-based protein. It’s a tasty and healthy choice for any meal. Whether you want more protein or just a good side dish, Spanish rice is perfect.

Sodium Content Insight

Understanding the sodium in Spanish rice is crucial. Homemade Spanish rice with fresh ingredients is usually low in sodium. However, some store-bought mixes can have a lot of sodium¹.

By making your own Spanish rice, you can control the sodium. Use low-sodium or no-salt-added ingredients for a tasty, healthy dish¹.

A single serving (162g) of store-bought Spanish rice has 151.2mg of sodium. This is 5% of what you should have daily¹⁰. It’s important to watch how much sodium you eat from all foods.

For a diet with healthy sodium levels, making your own Spanish rice is a good choice. Use fresh, low-sodium ingredients and adjust the seasoning. This way, you get a dish that’s both delicious and good for you¹.

Nutrient	Amount per Serving	% Daily Value
Sodium	151.2 mg	5%

When it comes to sodium in Spanish rice, choose homemade versions with fresh, low-sodium ingredients. This way, you can enjoy the dish’s flavor and nutrition while keeping sodium levels healthy¹.

Versatile and Flavorful

Spanish rice is a versatile ingredient that can be used in many dishes¹¹. It’s a tasty and healthy base for burritos, enchiladas, and other Mexican dishes¹¹. Making versatile spanish rice is quick and easy, perfect for busy days or weekend meals.

Versatile Ingredient

Spanish rice is a great side dish that goes well with many proteins and veggies¹². It’s delicious with grilled meats, seafood, or mixed with beans and veggies¹¹. Its mild taste and separate grains are great for bold seasonings and toppings.

Easy to Prepare

Making easy to make spanish rice is simple, taking just a few steps¹¹. It’s ready in under 30 minutes, with prep time of 10 minutes and cooking time of 20 minutes¹¹. You can also make it ahead and keep it in the fridge for 4-5 days, which is great for busy days¹¹.

If you want a tasty side for your Mexican meal or a simple and easy to make spanish rice dish, this recipe is perfect¹². Its bold flavors and easy prep make it a favorite in many homes.

Conclusion

Reflecting on Spanish rice, I’m amazed by its nutritional benefits. It’s not just tasty but also packed with vitamins, minerals, and antioxidants¹³.

This dish is high in fiber and low in fat, making it a great choice for a healthy meal. It’s also gluten-free and a good source of plant-based protein¹⁴.

Whenever I eat Spanish rice, I know I’m making a smart choice for my health. It’s versatile and boosts my well-being. I’m excited to keep exploring its health benefits and recipes¹³¹⁴.

FAQ

What is the fiber content of Spanish rice?

Spanish rice is full of fiber, offering about 3 grams per cup. Fiber is key for a healthy gut and helps control blood sugar.

How much carbohydrates are in Spanish rice?

Spanish rice is a top source of carbs, giving you energy. A single cup has around 45 grams, perfect for athletes or those needing lots of energy.

What vitamins and minerals are found in Spanish rice?

Spanish rice is packed with important vitamins and minerals. It has a lot of niacin, thiamin, and vitamin B6. These are crucial for staying healthy.

Is Spanish rice low in fat?

Yes, Spanish rice is very low in fat, making it great for those watching their fat intake. A cup has less than 1 gram of fat.

Is Spanish rice gluten-free?

Yes, Spanish rice doesn’t have gluten, making it good for people with gluten issues or those eating gluten-free.

What other minerals are found in Spanish rice?

Spanish rice also has iron and magnesium, important for healthy blood cells and muscles. These minerals help with overall health.

What are the detailed nutrition facts for Spanish rice?

A cup of Spanish rice (243g) has: Calories: 183.2, Total Carbs: 34.8g, Net Carbs: 30.5g, Fiber: 4g, Protein: 4.2g, Fat: 3.5g. It’s also rich in vitamins and minerals like Calcium, Iron, Magnesium, and more.

Does Spanish rice contain protein?

Yes, Spanish rice has a bit of plant-based protein. It adds about 4.2g to your daily protein intake.

Is there a high sodium content in Spanish rice?

Commercial Spanish rice mixes can be high in sodium. But making your own with fresh ingredients lets you control the sodium and make a healthier dish.

How versatile is Spanish rice?

Spanish rice is very versatile, great for many dishes. It’s a tasty base for burritos and enchiladas. Making it is easy and quick, allowing you to enjoy a nutritious meal fast.