Quick Answer
The number of calories in the rice and beans side dish at Popeyes varies depending on the size ordered. A small order of Popeyes Cajun rice and beans contains approximately 170 calories. A regular order contains about 340 calories.
Calories in Popeyes Rice and Beans
Popeyes Louisiana Kitchen, often shortened to just Popeyes, is an American fast food restaurant chain that specializes in fried chicken and seafood. In addition to entrees, Popeyes offers various side dishes including Cajun rice and beans.
The nutritional information for Popeyes rice and beans is as follows:
| Size | Calories |
|---|---|
| Small | 170 |
| Regular | 340 |
As you can see, the small order of Cajun rice and beans from Popeyes contains about 170 calories. The regular size, which is double the portion, contains 340 calories.
So if you are looking for the lower calorie option, go for the small rice and beans side. Getting the larger regular size will provide you with double the calories at 340.
Popeyes Rice and Beans Nutrition Facts
In addition to calories, let’s take a more detailed look at the nutrition facts for Popeyes Cajun rice and beans:
| Nutrient | Small Order | Regular Order |
|---|---|---|
| Calories | 170 | 340 |
| Fat | 1.5g | 3g |
| Sodium | 580mg | 1160mg |
| Carbs | 36g | 72g |
| Fiber | 3g | 6g |
| Sugar | 1g | 2g |
| Protein | 4g | 8g |
Looking at the nutrition information, we can see that the regular order provides double the amount of all the nutrients compared to the small size. So you’ll get twice the amount of calories, fat, carbs, protein, etc. when ordering the larger portion.
Sodium is quite high for both sizes at 580mg and 1160mg respectively. So the rice and beans side is very high in sodium content.
Fiber and sugar are relatively low. Each order provides 3-6 grams of fiber and only 1-2 grams of sugar.
The rice and beans contain a minimal amount of fat at just 1.5-3 grams per order. And protein is low to moderate at 4-8 grams.
So in summary, the main nutrients in Popeyes rice and beans come from the high amounts of carbohydrates and sodium.
Rice and Beans Nutrition
Now let’s compare the Popeyes rice and beans nutrition facts to standard nutritional values for rice and beans dishes:
| Nutrient | Popeyes Rice and Beans | Typical Rice and Beans |
|---|---|---|
| Calories | 170-340 | 200-250 |
| Fat | 1.5-3g | 1-5g |
| Sodium | 580-1160mg | 200-500mg |
| Carbs | 36-72g | 40-50g |
| Fiber | 3-6g | 5-10g |
| Sugar | 1-2g | 0-2g |
| Protein | 4-8g | 5-10g |
Popeyes rice and beans is generally aligned with typical nutritional values for rice and bean side dishes in terms of calories, fat, carbs, sugar and protein. The main differences are the very high sodium content, which is 2-3 times higher than average, and the lower than average fiber amount.
So Popeyes adds a lot more salt to their rice and beans recipe, but skimps a bit on the fiber content.
Rice and Beans Health Benefits
Rice and beans are a healthy vegetarian combination that provide the following nutritional benefits when prepared with limited added sodium:
- Good source of plant-based protein
- High in complex carbohydrates
- Rich in fiber
- Low in fat
- Nutrient-dense
- May help lower cholesterol
- Provides lasting energy
Together, rice and beans form a complete protein containing all 9 essential amino acids. The fiber helps slow digestion and stabilize blood sugar levels. The complex carbs provide longer lasting energy compared to simple carbs. And the low fat content helps reduce overall calories.
However, the very high sodium content of the Popeyes rice and beans reduces some of these inherent health benefits. But overall, it still provides a plant-based protein and relatively well-balanced nutrition profile as side dishes go. Just watch out for the high salt content if you have dietary restrictions.
Tips for Making Healthier Rice and Beans
Here are some tips for lightening up rice and bean dishes at home:
- Use lower sodium broth or sodium-free seasonings
- Flavor with herbs, spices, garlic, onions, etc.
- Use brown or wild rice instead of white
- Include lots of veggies like peppers, tomatoes, kale
- Stir in greens like spinach or kale at the end
- Top with avocado or fresh salsa
- Add fresh lime juice and cilantro
- Use dry beans instead of canned to reduce sodium
- Rinse canned beans before use to remove excess salt
- Swap in quinoa or farro for more protein and fiber
With some simple substitutions and fresh additions, you can easily give rice and bean sides more nutrients and ton down the sodium.
Healthier Rice and Beans Recipe
Here is a sample recipe for a fresher, healthier version of rice and beans:
Ingredients:
- 1 cup brown rice
- 1 15oz can black beans, rinsed and drained
- 1 cup salsa
- 1 tsp cumin
- 1 tsp garlic powder
- Juice from 1 lime
- 1 cup kale or spinach, chopped
- 1 avocado, diced
- 2 tbsp fresh cilantro, chopped
- Pinch of salt
Instructions:
- Cook brown rice according to package directions
- Rinse and drain can of black beans
- In large pan, stir together beans, salsa, cumin, garlic powder, lime juice and greens
- Cook over medium heat for 5 minutes, stirring occasionally
- Add cooked brown rice and heat through
- Remove from heat and stir in avocado and cilantro
- Add pinch of salt and pepper to taste
This flavorful recipe provides a good balance of complex carbs, plant-based protein and fiber. The fresh ingredients like lime, cilantro and avocado boost the flavor and nutrition without adding lots of salt like the Popeyes version.
Conclusion
In summary, the number of calories in Popeyes rice and beans are:
- Small order = 170 calories
- Regular order = 340 calories
The rice and bean side contains high amounts of carbohydrates and sodium, and lower levels of fiber and protein. Compared to typical rice and beans dishes, Popeyes adds a lot more salt but provides a similar nutrition profile otherwise.
Some easy ways to make healthier rice and beans at home include using lower sodium ingredients, adding more vegetables, and stirring in fresh herbs, citrus and other seasonings. This allows you to get all the nutritional benefits of rice and beans without the excess salt and calories.
So if you’re looking for the lighter option at Popeyes, get the small 170 calorie rice and beans side. Or better yet, whip up a healthier version at home with some simple substitutions and fresh additions!