Rice and beans provide a significant amount of nutrition. Homemade versions tend to contain more nutrition with less sodium and fat than pre-packaged mixes or canned versions. Overall nutritional profiles will vary with the type of beans and rice used, but all provide a complete protein source.
Calories
The total calories in a serving of rice and beans will vary depending on the type of rice and bean used in the recipe, as well as the additional ingredients included. Popular homemade versions using white rice and canned black beans yield about 140 calories per 1/2 cup serving. Packaged mixes contain slightly more, about 190 to 280 calories per 1/2 cup serving, according to Zeer.
Sodium
The 2010 Dietary Guidelines for Americans, the Institute of Medicine and the American Heart Association recommend healthy adults limit sodium to no more than 1,500 mg to 2,300 mg per day. The amount of sodium in homemade red beans and rice can be 0 mg, as dried beans and plain rice contain no sodium. Unfortunately, most packaged rice and bean mixes contain exceedingly high levels of sodium, some upward of 900 mg per 1/2 cup serving.
Protein
Rice and beans contain complete protein. Complete proteins contain all nine essential amino acids, the building blocks of proteins. Essential amino acids are ones your body cannot make, but must consume in food. By themselves, beans lack one or more of the essential amino acids. Similarly, rice, by itself, lacks one or more essential amino acid. However, when combined, rice and beans provide all nine essential amino acids, making it a complete protein source, says the Mayo Clinic.
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