Is Mexican Rice Healthy? A nutrition breakdown of Mexican rice.

Jan 22

Although you may have heard that Mexican rice isn’t healthy, we like to think of it as white rice with a nutritional boost. The tomatoes and other veggies not only add extra flavor, but they also add extra fiber, vitamins, and minerals!

White rice itself gets such a bad rap in the wellness world today, but it need not be feared. The nutritional differences between white and brown rice are pretty minimal, and white rice is often fortified with vitamins and minerals to help make up for what was removed during processing.

In this article, learn the nutritional value, health benefits, and best ways to incorporate Mexican rice in your diet. We’ll also share some potential health drawbacks so you can make educated and empowered health choices when eating Mexican rice.

Mexican Rice Nutritional Value

Mexican rice typically includes white rice, tomatoes, onions, garlic, and yummy spices like cumin. It may also include veggies like peas and carrots.

Since the main ingredient is white rice, unsurprisingly, Mexican rice is primarily a source of carbs. It’s also a good source of certain vitamins and minerals thanks in part to the fact that most white rice in the US is enriched.

One cup of restaurant-prepared Mexican rice has the following nutrition profile, per the USDA:

Carbohydrates: 36 grams (g)
Protein: 4 g
Fat: 6 g
Saturated fat: 1 g
Fiber: 1.4 g, or 5% of the daily value (DV)
Sodium: 612 milligrams (mg), or 26% of the DV
Niacin: 2.8 mg, or 18% of the DV
Thiamin: 0.2 mg, or 17% of the DV
Pantothenic acid: 0.5 mg, or 10% of the DV
Selenium: 9 micrograms (mcg), or 16% of the DV
Folate: 58 mcg, or 15% of the DV
Vitamin K: 15 mcg, or 13% of the DV

B-vitamins like niacin, thiamin, folate, and pantothenic acid are important for converting food to energy, red blood cell production, and DNA repair, per a 2022 study in The Permanente Journal.

Vitamin K is important for blood clotting, bone health, and more, per the NIH.

Meanwhile, selenium is key for DNA production, immune health, reproduction, and more, per the NIH.

Health Benefits of Mexican Rice

Supports Healthy Energy Levels

Mexican rice is an excellent source of carbs—your body’s preferred source of energy. They get broken down into glucose, which provides energy to your cells, tissues, and organs, per MedlinePlus.

The B-vitamins in Mexican rice are also important for energy levels. They play a key role in the chemical process that converts glucose into energy your body can use, per a 2022 study in The Permanente Journal.

Provides Inflammation-Fighting Antioxidants

Besides rice, tomatoes are another key ingredient in Mexican rice. Whole tomatoes and tomato sauce are both great sources of lycopene—an antioxidant with many health benefits.

It helps mitigate oxidative stress that can damage your cells and cause inflammation, per a 2024 study in the Journal of Nutrition and Metabolism. In turn, the study found that lycopene can help prevent chronic diseases like diabetes, cancer, heart disease, liver disease, and Alzheimer’s. It may also help improve bowel function.

Contains Fiber for Gut, Heart, and Metabolic Health

The nutrition information above shows that each cup of Mexican rice has 5% of the DV of fiber, but this really depends on the recipe you use. Mexican rice without veggies won’t have as much fiber as Mexican rice that includes carrots and peas.

Including veggies in your Mexican rice can easily double the fiber content, giving you 10% of the DV per cup. This fiber is important for so many aspects of health including gut, heart, and metabolic health.

It helps prevent blood sugar spikes, lower cholesterol, and reduce your risk of colon cancer, per the CDC.

For added fiber, you can add extra veggies and/or serve Mexican rice with beans and avocado on the side.

Potential Health Drawbacks of Mexican Rice

Mexican rice is made with a refined carb—white rice—, and it has 36 grams of carbs per cup, which could spike blood sugars for people with diabetes.

That doesn’t mean people with blood sugar issues should avoid Mexican rice; it just means it’s important to pair it with sources of fiber, protein, and healthy fats to help prevent blood sugar spikes.

It doesn’t take much extra effort to do so. Mexican rice is typically eaten with beans, veggies, and meat or shrimp anyway, which provide plenty of protein, fiber, and fat. This makes for a well-rounded meal!

The other potential health drawback of Mexican rice is its sodium content. The nutritional profile we shared above (with 26% of the DV of sodium per cup) is for Mexican rice prepared at a restaurant. This may have more sodium than Mexican rice you would prepare at home.

Eating too much sodium can lead to high blood pressure over time, per the CDC, so it’s best not to overdo your sodium intake. If you’re concerned about the sodium in your Mexican rice, you can use less salt and more veggies and spices like cumin, onion, and garlic for flavor.

Incorporating Mexican Rice to Promote Your Health

Whether you have diabetes or not, it’s worth pairing Mexican rice with sources of fiber, protein, and heart-healthy fats. This not only supports healthy blood sugars, it also promotes steady energy levels and satiety.

Culturally, Mexican rice is typically eaten as a part of a well-rounded meal anyway. It’s usually served with beans, tacos, shrimp, or meat. These help add nutrition to provide a balance that will leave your body feeling good.

Final Thoughts

Although white rice gets a bad rap, Mexican rice can certainly benefit your health. Not only do the carbs provide valuable energy for your body, but the tomatoes and other veggies provide antioxidants and fiber to help prevent chronic disease.

Plus, pairing Mexican rice with sources of protein and fiber like beans, meat, and veggies makes for a well-rounded, authentic cultural meal that promotes overall health.

For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.

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Are Quesadillas Healthy? A Nutrition Breakdown of Quesadillas.

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