🧪 Nutrition Facts
- Calories 299.7
- Total Fat 6.0 g
- Saturated Fat 2.5 g
- Cholesterol 9.7 mg
- Sodium 589.7 mg
- Potassium 469.8 mg
- Total Carbohydrate 53.0 g
- Dietary Fiber 11.0 g
- Sugars 6.0 g
- Protein 9.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 179.8 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 299.7 calories per serving (2/3 cup (81.0g)), Parmesan Garlic Brown Rice with White Beans is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 53.0g per serving (70.2% of calories), with a good 11.0g of dietary fiber. It's a good source of dietary fiber at 11.0g per serving (39% DV), which supports digestive health and helps keep you full.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Navy Beans, Parboiled Brown Rice, Whey (milk), Buttermilk, Parmesan Cheese (part Skim Milk, Cheese Cultures, Salt, Enzymes), Cream Cheese (pasteurized Milk & Cream Cheese Cultures, Salt, Carob Bean Gum), Palm Oil, Garlic, Corn Starch, Salt, Onion, Kale, Romano Cheese (part-Skim Cow's Milk, Cheese Cultures, Salt, Enzymes), Parmesan Cheese (cultured Part-Skim Cow's Milk, Salt, Enzymes), Lactose, Yeast Extract, Spices (including Black Pepper), Sodium Phosphate, Calcium Chloride, Nonfat Milk & Sodium Caseinate.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Carob Bean Gum
Flavour Enhancers: Yeast Extract
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Parmesan Garlic Brown Rice with White Beans — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Parmesan Garlic Brown Rice with White Beans contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 299.7 kcal | 15% |
| Total Fat | 6.0 g | 8% |
| Saturated Fat | 2.5 g | 13% |
| Cholesterol | 9.7 mg | 3% |
| Sodium | 589.7 mg | 26% |
| Total Carbohydrate | 53.0 g | 19% |
| Dietary Fiber | 11.0 g | 39% ✅ |
| Protein | 9.0 g | 18% |
| Calcium | 179.8 mg | 14% |
| Iron | 2.0 mg | 11% |
| Potassium | 469.8 mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
Parmesan Garlic Brown Rice with White Beans accounts for 15% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 70.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 299.7 calories in Parmesan Garlic Brown Rice with White Beans? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 22.7 min |
| Walking: 17 minutes per mile | 51.7 min |
| Cycling (Low Intensity) | 32.8 min |
| HIIT | 27.8 min |
| Lifting Weights | 46.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Parmesan Garlic Brown Rice with White Beans
Is Parmesan Garlic Brown Rice with White Beans good for weight loss?
This dish could work for weight loss due to its modest calorie count and substantial fiber content at 11g per serving, which helps you feel fuller longer. The 9g of protein also supports satiety, though you'd want to watch portion sizes since the calorie density is moderate.
Is Parmesan Garlic Brown Rice with White Beans good for muscle building?
The protein content at 9g per serving is on the lower side for muscle building goals, so you'd likely need to pair this with other protein sources or eat larger portions. Brown rice and beans do provide some amino acids and carbs to support recovery, but dedicated muscle-building diets typically aim for higher protein intake per meal.
Is Parmesan Garlic Brown Rice with White Beans good fuel for endurance activities?
The carbohydrate-to-protein ratio makes this a reasonable choice for endurance activities, with 53g of carbs providing sustained energy and 11g of fiber supporting digestive health during longer efforts. The moderate fat content won't sit too heavy in your stomach either.
Is Parmesan Garlic Brown Rice with White Beans heart-healthy?
With only 2.5g of saturated fat, minimal cholesterol at 9.7mg, and decent potassium at 469.8mg, this dish leans toward heart-friendly. The main concern is the sodium level, which runs moderately high and should be monitored as part of your overall daily intake.
What should I watch out for with Parmesan Garlic Brown Rice with White Beans?
Sodium is fairly high at 589.7mg per serving, which can add up quickly if you eat multiple servings or consume other salty foods throughout the day. The ingredient list includes several additives like sodium phosphate and sodium caseinate that contribute to this sodium content.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
