How many calories are in Dominican rice and beans?

December 2, 2025 •

4 min read

A serving of Dominican rice and beans, or Moro de Habichuelas, can contain anywhere from under 200 to over 500 calories, depending on the specific recipe, oil content, and portion size. This significant range highlights the importance of understanding the ingredients and preparation methods when determining the final calorie count of this popular dish.

Quick Summary

Dominican rice and beans calorie count varies based on cooking oil, rice-to-bean ratio, and sofrito. This guide breaks down the typical calorie range and influences for this popular dish.

Key Points

Calorie Variation: A single serving can range from under 200 to over 500 calories, depending on the recipe and portion size.
Cooking Oil is Key: The type and quantity of oil used for sautéing the sofrito and cooking the rice significantly impact the final calorie count.
Sofrito Contribution: The base sofrito is low in calories, but the oil used to cook it is a major calorie factor.
Ingredient Ratio Matters: Increasing the proportion of fiber-rich beans relative to rice can help lower the overall caloric density per serving.
The Resistant Starch Hack: Cooking, cooling overnight, and reheating the rice can create resistant starch, potentially reducing calorie absorption.
Nutritionally Sound: When prepared with care, the dish is a good source of fiber, protein, and essential nutrients like folate and iron.

The Calorie Breakdown: What Affects the Count?

The caloric content of a standard Dominican lunch, known as La Bandera (the flag), which often features rice and beans, is highly variable. The final number of calories in a serving of Moro de Habichuelas is not fixed but depends on several key factors. Understanding these elements can help you better estimate the nutritional impact of your meal.

The Base Ingredients: Rice and Beans

At its core, the calorie count begins with the primary ingredients. Per 100 grams, cooked white rice typically provides around 130 calories, while cooked red kidney beans contain about 127 calories. The ratio of these two ingredients is a primary determinant of the overall caloric density. Recipes that use a higher proportion of beans will often be more fiber-rich and slightly lower in calories per volume compared to rice-heavy versions.

The Impact of Cooking Oil and Sofrito

A significant portion of the calories in Dominican rice and beans comes from the fat used in the cooking process. The flavorful base, known as sofrito or sazón, is typically sautéed in oil. Some recipes call for a generous amount of oil, which can drastically increase the total calorie count. For example, a recipe using a significant amount of corn oil can result in a much higher calorie dish compared to one using a minimal amount of olive oil. Olive oil is often considered a healthier fat option, rich in monounsaturated fatty acids. Bouillon cubes and other seasonings are also used, but their caloric contribution is generally low compared to the oil and starches.

Serving Size and Recipe Variations

Serving sizes for Dominican rice and beans can range from one cup to larger plates, with varying caloric results. The specific beans used can also cause minor variations, though red kidney beans, pinto beans, and black beans have similar caloric profiles. Some recipes also include additional ingredients, such as olives, which add flavor but also a small number of calories and fat.

How to Reduce the Calorie Count of Dominican Rice and Beans

For those looking to enjoy this staple dish with fewer calories, several simple adjustments can make a big difference:

Reduce the oil: Decrease the amount of cooking oil used for the sofrito and rice. Using a non-stick pot can help prevent sticking with less oil.
Increase the bean-to-rice ratio: Shift the balance of your dish to include more beans and less rice. Beans are high in fiber, which helps you feel full and promotes digestive health.
Use the resistant starch hack: This is a scientifically backed method to reduce calories in rice. Cook the rice with a small amount of coconut oil, then refrigerate it for at least 12 hours. Cooling alters the starches, and reheating it won't change the new, lower-calorie structure. The cooked and cooled rice can have 10–15% fewer calories than freshly cooked rice.
Use healthier oil: If using oil, opt for healthier, unprocessed fats like extra virgin olive oil over highly refined corn oil.
Load up on vegetables: Serve the rice and beans with a larger side of fresh, low-calorie vegetables like a salad to increase satiety without adding many calories.

Calorie Comparison: Different Moro Recipes

This table illustrates the significant variation in calorie counts based on different publicly available recipes. Note that portion sizes and specific ingredients vary.


Recipe Source	Estimated Calories (per serving)	Key Differentiating Factors
Eat This Much	348 kcal	Red beans and rice, balanced macronutrients.
Crumbsnatched	331 kcal	Features black beans, uses olive oil.
My Dominican Kitchen	514 kcal	Yellow rice and pinto beans, possibly a larger serving.
SideChef	555 kcal	High-calorie recipe, potentially higher oil use.
Siriusly Hungry	197 kcal	Likely a smaller portion and minimal oil.

Nutritional Profile Beyond Calories

Dominican rice and beans offer more than just energy. When prepared thoughtfully, it is a nutritionally robust dish that includes:

Fiber: Beans are an excellent source of dietary fiber, which is essential for digestive health and can help manage blood sugar levels.
Protein: The combination of rice and beans provides a complete protein profile, especially beneficial for vegetarian and vegan diets.
Vitamins and Minerals: Depending on the beans and seasonings used, the dish can be a good source of folate, iron, and potassium.

Conclusion

There is no single answer to how many calories are in Dominican rice and beans, but a typical serving can range from approximately 200 to over 500 calories. The wide variance is largely due to factors like cooking oil, portion size, and ingredient ratios. By making conscious choices, such as using less oil or more beans, and incorporating smart cooking techniques like the resistant starch hack, you can enjoy a delicious and healthier version of this beloved Caribbean classic. By understanding the components and their contributions, you can easily control the nutritional impact of your Moro de Habichuelas.

For more information on the rice hack for reducing calories, you can review details from Today.com on using coconut oil and cooling rice.

Frequently Asked Questions

The type of bean used (such as red kidney, black, or pinto) does not significantly affect the overall calorie count, as their nutritional profiles are quite similar per 100 grams.

Yes, it can be very healthy. The combination of rice and beans provides a complete protein, and the beans are rich in fiber. Its healthiness depends on preparation, especially the amount and type of oil used.

Restaurant versions often contain more calories due to higher amounts of oil, salt, and potentially meat additions, which are often prepared for flavor rather than calorie control.

Yes, substituting brown rice for white rice is a good way to slightly lower calories per cooked gram while increasing fiber content, which promotes a feeling of fullness.

While all oils contain similar calories per volume, healthier, unprocessed oils like olive oil provide better nutritional benefits. Using less of any oil is the most effective way to reduce the calorie count.

Adding meat like chicken or pork to Dominican rice and beans will significantly increase the total calories and protein content, shifting it from a side dish to a more substantial, higher-calorie meal.

Yes, cooling and reheating cooked rice creates resistant starch, which is not absorbed by the body in the same way as regular starch, resulting in fewer calories absorbed.