Is Mexican Rice Low in Fat? A Nutritional Breakdown

November 14, 2025 •

3 min read

According to the USDA, a cup of restaurant-prepared Mexican rice typically contains about 6 grams of fat, but this can differ substantially from homemade versions. Understanding the cooking methods is key to determining if Mexican rice is low in fat and whether it aligns with your dietary goals.

Quick Summary

Mexican rice fat content depends on cooking methods and ingredients. Restaurant versions often contain more fat than homemade, which can be made low-fat by reducing oil and using brown rice. Preparation is the key determinant.

Key Points

Fat Content is Variable: The amount of fat in Mexican rice depends heavily on how it is cooked, not the rice itself.
Restaurants vs. Homemade: Restaurant Mexican rice often contains more fat due to higher oil usage, while homemade versions can be easily made low-fat.
Toasting in Oil Increases Fat: The traditional method of toasting rice in oil is the primary source of added fat in Mexican rice.
Healthy Modifications Exist: You can reduce the fat by using less oil, cooking spray, or a rice cooker and by incorporating more vegetables.
Brown Rice Adds Fiber: Substituting brown rice for white rice can increase the fiber content and nutritional value of the dish.
Spices Add Flavor, Not Fat: Flavorful spices like cumin and chili powder can be used to add depth without relying on extra fat.

The Hidden Variable: How Mexican Rice is Prepared

Unlike plain steamed rice, which is naturally low in fat, Mexican rice is a prepared dish with added ingredients that contribute to its nutritional profile. The fat content is not inherent to the rice itself but is determined by how it is cooked. The key variable is the amount of oil used to toast the rice and the type of broth or other fatty ingredients included. This is why the fat content can swing dramatically, with restaurant versions often being considerably higher in fat and calories than a homemade, health-conscious recipe.

The Standard Preparation vs. Low-Fat Alternatives

Traditional Mexican rice preparation involves toasting the grains in a significant amount of oil before adding liquids. This frying step is crucial for developing the nutty flavor and firm texture that many people love. However, it also introduces a substantial amount of oil, and therefore fat, into the final product. A single cup of restaurant-style Mexican rice could contain as much as 300-400 calories, with a notable portion coming from added fats.

On the other hand, a low-fat version can be achieved by modifying the cooking process. Methods include toasting the rice in a non-stick pan with a non-fat cooking spray or using less oil. Another approach is to use a rice cooker, which eliminates the toasting step entirely while still producing fluffy, flavorful rice. These adjustments can drastically reduce the overall fat and calorie count, making the dish much healthier.

Comparing Fat Content: Homemade vs. Restaurant

The difference in fat content between a standard restaurant-style Mexican rice and a low-fat homemade version can be substantial. The tables below outline a typical nutritional comparison to illustrate this point, using data from various sources.


Nutrient (per 1-cup serving)	Restaurant-Style Mexican Rice	Low-Fat Homemade Mexican Rice
Calories	300-400 kcal	150-250 kcal
Total Fat	6-12 g	1-4 g
Saturated Fat	1-2 g	<1 g
Carbohydrates	35-45 g	35-45 g
Protein	4-6 g	4-6 g

This comparison clearly shows that while the carbohydrate and protein content remains similar, the fat and calorie differences are significant. For those monitoring their fat intake, choosing homemade or carefully prepared restaurant versions is essential.

How to Create Your Own Low-Fat Mexican Rice

Making a healthier version of Mexican rice at home is simpler than you might think. Here are a few tips and ingredient swaps to keep the flavor high and the fat low:

Reduce Oil: Instead of the typical 3 tablespoons of oil for a standard recipe, reduce it to just 1 tablespoon or use a cooking spray for toasting.
Use Water Instead of Broth: While chicken or vegetable broth adds flavor, it can also add fat and sodium. Opt for water and increase the amount of spices for flavor.
Add Vegetables: Incorporating more vegetables like bell peppers, peas, and carrots can boost the fiber content and make the dish more filling and nutritious.
Use Brown Rice: Swapping white rice for brown rice adds dietary fiber, which helps with digestion and satiety, though it does require a longer cooking time.
Spices are Key: Rely on robust seasonings like cumin, garlic powder, onion powder, and chili powder to create a rich flavor profile without the need for excess fat.

Conclusion: The Final Verdict on Mexican Rice and Fat

So, is Mexican rice low in fat? The answer is nuanced: it's not inherently low in fat, but its fat content is entirely dependent on its preparation. A traditional restaurant version will typically have a moderate to high amount of fat due to the oil used for toasting the rice. However, it is very possible to make a delicious, low-fat version at home by controlling the amount of added oil and focusing on vegetable-based ingredients. For those seeking a healthier alternative, conscious preparation is the key to enjoying this flavorful dish without the added fat.

The Takeaway

While the staple ingredients in Mexican rice like rice, tomatoes, and spices are low in fat, the cooking process adds fat. When in doubt, making it at home gives you full control over the fat content. You can achieve great flavor without excessive oil, especially by using brown rice for extra fiber and nutrients. This approach ensures you can enjoy Mexican rice as a healthier, more balanced part of your meal.

For more ideas on making healthy and delicious meals, consider exploring resources like the American Heart Association [https://www.heart.org/en/healthy-living/healthy-eating].

Frequently Asked Questions

Mexican rice can have a significant number of calories, especially in restaurant versions where more oil and butter are used during preparation, often ranging from 300-400 calories per cup.

While white rice is traditionally used, brown rice is a healthier option as it contains more fiber and nutrients. If you use brown rice, be aware that it will require a longer cooking time.

To reduce fat, use less oil (or a cooking spray) when toasting the rice, use water instead of fatty broths, and load up on extra vegetables like onions, bell peppers, and carrots.

The primary source of fat in Mexican rice comes from the oil used to toast the rice grains before adding liquids. Additional fat can also be found in certain types of broths.

Yes, you can make Mexican rice without oil by skipping the toasting step and cooking it in a rice cooker, or by toasting the rice in a non-stick pan with a minimal amount of cooking spray.

The main difference is the amount of oil used. Authentic recipes typically call for toasting the rice in oil for flavor and texture, whereas low-fat versions minimize or eliminate this step.

Mexican rice contains carbohydrates for energy, along with some protein and vitamins. Ingredients like tomatoes and spices add vitamin C, folate, and iron.