Brazilian rice and beans

Also known as: Baião de dois · Rice & cereals · 300 g serving · 40 min total

Good choice

Baião de dois cơm–đậu: xơ 8g, no lành hơn cơm trắng đơn.

Lời khuyên: Bớt queijo coalho và linguiça nếu giữ muối–mỡ.

562 kcal per serving

Protein 25.9 g · Carbs 51.3 g · Fat 27.6 g · Fibre 5.3 g · Sugars 1.5 g · Sodium 190.5 mg

Where the calories come from

Protein25.86 g · 19%
Carbohydrate51.27 g · 37%
Fat27.6 g · 45%

Estimated, per 300 g serving.

Daily Value at a glance

Protein52 % % Daily Value

Fibre19 % % Daily Value

Sodium8 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 300 g Estimated

Nutrient	Amount	% Daily Value
Energy	561.9 kcal	28%
Protein	25.9 g	52%
Carbohydrate	51.3 g	19%
of which net carbs (carbs minus fibre)	46.0 g	—
of which sugars	1.5 g	—
of which added sugars	0.0 g	0%
Fat	27.6 g	35%
of which saturated fat	10.3 g	52%
Fibre	5.3 g	19%
Sodium	190.5 mg	8%

Where the calories come from

Protein 18% · Carbohydrate 37% · Fat 44% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	104.1 µg RAE	12%
Vitamin C	7.7 mg	9%
Vitamin D	1.1 µg	6%
Vitamin E	1.2 mg	8%
Vitamin K	82.8 µg	69%
Thiamin (B1)	0.5 mg	42%
Riboflavin (B2)	0.4 mg	31%
Niacin (B3)	3.3 mg	21%
Vitamin B6	0.4 mg	24%
Folate (B9)	84.0 µg	21%
Vitamin B12	0.6 µg	25%
Calcium	231.9 mg	18%
Iron	2.4 mg	13%
Magnesium	59.4 mg	14%
Phosphorus	348.0 mg	28%
Potassium	522.0 mg	11%
Zinc	4.1 mg	37%
Selenium	36.3 µg	66%
Copper	0.3 mg	33%
Manganese	0.9 mg	39%
Iodine	10.1 µg	7%
Cholesterol	72.3 mg	—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 300 g serving — estimated.

Good

Health score

67 / 100 · Good

Formula: protective index 67 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 67, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

Nutrient	Amount	% Daily Value
Energy	187.3 kcal	9%
Protein	8.6 g	17%
Carbohydrate	17.1 g	6%
of which net carbs (carbs minus fibre)	15.3 g	—
of which sugars	0.5 g	—
of which added sugars	0.0 g	0%
Fat	9.2 g	12%
of which saturated fat	3.4 g	17%
Fibre	1.8 g	6%
Sodium	63.5 mg	3%

Where the calories come from

Protein 18% · Carbohydrate 37% · Fat 44% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	34.7 µg RAE	4%
Vitamin C	2.6 mg	3%
Vitamin D	0.4 µg	2%
Vitamin E	0.4 mg	3%
Vitamin K	27.6 µg	23%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	1.1 mg	7%
Vitamin B6	0.1 mg	6%
Folate (B9)	28.0 µg	7%
Vitamin B12	0.2 µg	8%
Calcium	77.3 mg	6%
Iron	0.8 mg	4%
Magnesium	19.8 mg	5%
Phosphorus	116.0 mg	9%
Potassium	174.0 mg	4%
Zinc	1.4 mg	13%
Selenium	12.1 µg	22%
Copper	0.1 mg	11%
Manganese	0.3 mg	13%
Iodine	3.4 µg	2%
Cholesterol	24.1 mg	—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

Allergens

Ingredients

Cơm/nếp/cháo — 135 g
Thịt heo — 56 g
Dầu/mỡ — 6 g
Đậu — 36 g
Phô mai — 22 g
Hành — 16 g
Hành lá — 19 g
Ngò — 11 g

How it is made

steam · Prep 15 min · Cook 25 min

Good to know

What is good

Xơ 8g từ đậu
Đạm 14g

Watch out for

Natri 580mg
Bão hòa 5g nếu nhiều phô mai

Healthier swaps

Portion sizes

Serving — 300 g
Serving — 150 g

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve