Mexican, spanish rice
Category: Restaurant Foods Characteristics: Restaurant
Nutrition Highlights
Serving Size
Calories
215
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 145 (67.3%) |
| Fat | 55 (25.7%) |
| Protein | 15 (7.1%) |
| Total | 215 (100%) |
Serving: 1 cup [116g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 68 (58.5%) |
| Carbohydrate | 36 (31.2%) |
| Fat | 6.1 (5.3%) |
| Protein | 3.8 (3.3%) |
| Ash | 2.0 (1.7%) |
| Total | 116 (100%) |
Serving: 1 cup [116g]
Benefits
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Spanish rice is a good source of carbohydrates which provide energy. The rice in spanish rice provides fiber, vitamins and minerals
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It contains manganese which is important for bone health, metabolism and antioxidant protection. Manganese also helps the body form connective tissues
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Spanish rice contains selenium which is an antioxidant that helps protect cells from damage. Selenium also supports thyroid function and the immune system
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The tomatoes in spanish rice add lycopene, a powerful antioxidant. Lycopene may help protect against heart disease and some cancers
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Spanish rice is low in fat and calories but high in nutrition making it a relatively healthy choice when eating out or for convenience meals
Risks
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High in calories and carbohydrates if large portions are consumed. Spanish rice is typically made with rice, tomatoes, peppers and onions which are then fried or baked together making it higher in calories than plain rice
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High in sodium. Restaurant versions of spanish rice are often high in added salt to enhance flavor
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Lack of nutrients. While spanish rice contains some vegetables, the cooking process and additions of fats can reduce its nutrient density meaning it provides more calories with less vitamins and minerals per calorie than whole grains and vegetables
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Portion size. Restaurant portions of spanish rice are often large, it's easy to overeat without realizing the calorie content
Additional Information
Restaurant, Mexican, Spanish Rice: Nutritional Benefits and Risks
Spanish rice is a popular dish in Mexican cuisine, commonly served in restaurants. It is made by sautéing rice with various ingredients such as tomatoes, onions, garlic, and spices, resulting in a flavorful and colorful side dish. While Spanish rice can be a tasty addition to a meal, it is important to understand its nutritional benefits and potential risks.
Nutritional Benefits:
1. Carbohydrates: Spanish rice is primarily composed of carbohydrates, which are the body's main source of energy. Carbohydrates provide fuel for the brain and muscles, supporting daily activities and physical performance.
2. Fiber: Depending on the preparation method, Spanish rice can be a good source of dietary fiber. Fiber aids in digestion, promotes satiety, and helps regulate blood sugar levels. It also supports heart health by lowering cholesterol levels.
3. Vitamins and Minerals: Spanish rice often contains vegetables like tomatoes and onions, which are rich in essential vitamins and minerals. Tomatoes are an excellent source of vitamin C, which boosts the immune system and aids in collagen production. Onions provide vitamins B6 and folate, essential for metabolism and red blood cell production.
4. Antioxidants: The presence of tomatoes in Spanish rice brings with it antioxidants, such as lycopene. Antioxidants help protect the body against damage caused by harmful free radicals, reducing the risk of chronic diseases like heart disease and certain cancers.
Potential Risks:
1. Sodium: One potential risk of Spanish rice, especially when consumed in restaurants, is its high sodium content. Many restaurant preparations use added salt or seasoning mixes, which can significantly increase sodium levels. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease.
2. Calories: Spanish rice can be relatively high in calories, especially if prepared with added fats or oils. The calorie content can vary depending on the portion size and cooking method. Overconsumption of calories can lead to weight gain and associated health problems.
3. Blood Sugar Impact: The carbohydrates in Spanish rice can affect blood sugar levels, particularly in individuals with diabetes or those at risk of developing the condition. It is important to balance the consumption of Spanish rice with other low-glycemic index foods to minimize blood sugar spikes.
4. Potential Allergens: Spanish rice may contain common allergens such as gluten (if prepared with wheat-based ingredients) or nightshade vegetables like tomatoes. Individuals with gluten intolerance or nightshade allergies should be cautious when consuming Spanish rice and ensure it is prepared using suitable alternatives.
To enjoy Spanish rice while maximizing its nutritional benefits and minimizing risks, consider the following tips:
- Opt for homemade versions where you can control the ingredients and reduce sodium levels.
- Use whole grain rice instead of white rice to increase fiber content.
- Choose lower-sodium seasoning options or reduce the amount of added salt.
- Pair Spanish rice with lean protein sources and vegetables to create a balanced meal.
In conclusion, Spanish rice can be a flavorful and nutritious addition to a meal. Its primary benefits lie in its carbohydrate content, fiber, vitamins, minerals, and antioxidants. However, it is important to be mindful of potential risks such as high sodium levels, calorie content, and its impact on blood sugar. Making informed choices and incorporating Spanish rice into a well-rounded diet can help you enjoy its flavors while maintaining a healthy lifestyle.