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Central American rice and beans

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Central American rice and beans

Also known as: Gallo pinto · Rice & cereals · 250 g serving · 40 min total

Good choice

Phần gallo pinto 250g ~320 kcal, xơ 8g, natri 480mg.

Lời khuyên: Xin ít dầu, kèm salad; trứng 1 quả.

394 kcal per serving

Protein 10.1 g · Carbs 55.3 g · Fat 14.9 g · Fibre 9.4 g · Sugars 1.9 g · Sodium 1,560.0 mg

Where the calories come from

Where the calories come fromCalories: 10% protein, 56% carbohydrate, 34% fat. 394 kcal total.394kcal / serving
  • Protein10.14 g · 10%
  • Carbohydrate55.25 g · 56%
  • Fat14.94 g · 34%

Estimated, per 250 g serving.

Daily Value at a glance

Protein20 % % Daily Value
Fibre34 % % Daily Value
Sodium68 % % Daily Value

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

Nutrition — 250 g Estimated

NutrientAmount% Daily Value
Energy394.3 kcal20%
Protein10.1 g20%
Carbohydrate55.3 g20%
of which net carbs (carbs minus fibre)45.9 g—
of which sugars1.9 g—
of which added sugars0.0 g0%
Fat14.9 g19%
of which saturated fat2.4 g12%
Fibre9.4 g34%
Sodium1,560.0 mg68%
Where the calories come from
Protein 10% · Carbohydrate 56% · Fat 34% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A44.3 µg RAE5%
Vitamin C16.6 mg18%
Vitamin E1.6 mg11%
Vitamin K64.5 µg54%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.2 mg8%
Vitamin B60.3 mg18%
Folate (B9)125.0 µg31%
Calcium80.0 mg6%
Iron2.4 mg13%
Magnesium62.3 mg15%
Phosphorus177.0 mg14%
Potassium467.5 mg10%
Zinc1.5 mg14%
Selenium10.9 µg20%
Copper0.3 mg33%
Manganese1.0 mg43%
Iodine120.0 µg80%

% 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 250 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 80 %; Vitamin K: 54 %; Manganese: 43 %; Copper: 33 %; Folate (B9): 31 %; Selenium: 20 %Iodine80 %Vitamin K54 %Manganese43 %Copper33 %Folate (B9)31 %Selenium20 %
Health scoreHealth score 69 out of 100, rated Good.69/ 100
Good

Health score

69 / 100 · Good

Formula: protective index 69 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 69, 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

NutrientAmount% Daily Value
Energy157.7 kcal8%
Protein4.1 g8%
Carbohydrate22.1 g8%
of which net carbs (carbs minus fibre)18.3 g—
of which sugars0.8 g—
of which added sugars0.0 g0%
Fat6.0 g8%
of which saturated fat1.0 g5%
Fibre3.8 g14%
Sodium624.0 mg27%
Where the calories come from
Protein 10% · Carbohydrate 56% · Fat 34% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A17.7 µg RAE2%
Vitamin C6.6 mg7%
Vitamin E0.6 mg4%
Vitamin K25.8 µg22%
Thiamin (B1)0.1 mg8%
Niacin (B3)0.5 mg3%
Vitamin B60.1 mg6%
Folate (B9)50.0 µg13%
Calcium32.0 mg2%
Iron1.0 mg6%
Magnesium24.9 mg6%
Phosphorus70.8 mg6%
Potassium187.0 mg4%
Zinc0.6 mg5%
Selenium4.4 µg8%
Copper0.1 mg11%
Manganese0.4 mg17%
Iodine48.0 µg32%

% 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

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar

Ingredients

  • Cơm — 112 g
  • Đậu — 78 g
  • Hành — 22 g
  • Dầu — 14 g
  • Ngò — 12 g
  • Muối — 4 g
  • Ớt — 8 g

How it is made

steam · Prep 15 min · Cook 25 min

Good to know

What is good

  • Xơ 8g, calo 320
  • Béo 6g thấp

Watch out for

  • Natri 480mg
  • Đạm 10g

Healthier swaps

Portion sizes

  • Serving — 250 g
  • Serving — 125 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

394 kcal per 250 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 32 min92 min
Running (steady run, 8 MET)≈ 40 min40 min
Cycling (moderate pace, 6 MET)≈ 54 min54 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

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

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