Which Has More Carbs: Rice or Beans?

AvatarByBrandy Carson Grains & Legumes

When it comes to building a balanced meal, understanding the nutritional content of staple foods like rice and beans is essential. Both are dietary mainstays around the world, celebrated not only for their versatility and flavor but also for their role in providing energy and nutrition. One common question that arises is: what has more carbs, rice or beans? This query is more than just a matter of curiosity—it can influence dietary choices, meal planning, and overall health goals.

Rice and beans each bring unique nutritional profiles to the table, making them complementary in many cuisines. Carbohydrates, a primary source of energy, vary between these two foods depending on factors such as type, preparation, and serving size. Exploring the carb content in rice versus beans offers insight into how these foods can fit into different dietary needs, whether you’re aiming for weight management, athletic performance, or simply maintaining balanced nutrition.

As we delve deeper into this topic, we’ll uncover not only which food contains more carbohydrates but also how their other nutritional elements compare. This understanding can empower you to make informed choices that align with your personal health objectives and culinary preferences.

Comparing Carbohydrate Content in Rice and Beans

When analyzing the carbohydrate content of rice and beans, it’s important to consider the type of each food, as well as the serving size and preparation method. Generally, rice is predominantly a source of carbohydrates, while beans provide a more balanced macronutrient profile with significant amounts of protein and fiber alongside carbohydrates.

Rice, particularly white rice, contains a high amount of carbohydrates with minimal fiber, which leads to faster digestion and a higher glycemic index. Brown rice, on the other hand, retains the bran and germ, thus containing more fiber and micronutrients, which slightly modulate its carbohydrate impact.

Beans, such as black beans, kidney beans, and pinto beans, contain carbohydrates but also provide substantial dietary fiber and protein. The fiber content in beans slows down the digestion of carbohydrates, leading to a lower glycemic response compared to rice.

### Carbohydrate Content in Common Varieties (per 100 grams cooked)

Food Item Total Carbohydrates (g) Dietary Fiber (g) Net Carbs (g)* Protein (g)
White Rice 28.2 0.4 27.8 2.7
Brown Rice 23.5 1.8 21.7 2.6
Black Beans 23.7 8.7 15.0 8.9
Kidney Beans 22.8 6.4 16.4 8.7
Pinto Beans 27.2 9.0 18.2 9.0

*Net carbs are calculated by subtracting dietary fiber from total carbohydrates.

### Key Points in Carbohydrate Comparison

  • Total Carbs: White rice generally has the highest total carbohydrate content per cooked serving, followed closely by some bean varieties like pinto beans.
  • Dietary Fiber: Beans provide significantly more dietary fiber, which is beneficial for digestion and glycemic control.
  • Net Carbs: When accounting for fiber, beans have fewer net carbs, making them a better option for those monitoring blood sugar.
  • Protein Content: Beans offer more protein, adding to their nutritional density and making them a more balanced food choice.

The carbohydrate profile differences influence how the body processes these foods. Beans, due to their fiber and protein, tend to have a lower glycemic index and more sustained energy release compared to rice, which can cause quicker spikes in blood sugar.

### Impact of Preparation and Serving Size

  • Cooking Method: Overcooked rice tends to have a higher glycemic index, whereas al dente cooking can slightly reduce it.
  • Portion Size: Larger servings amplify carbohydrate intake, so portion control is essential for managing carb consumption.
  • Pairing Foods: Combining rice or beans with fats or proteins can slow carbohydrate absorption and improve glycemic response.

Understanding these nuances helps in making informed dietary choices, especially for individuals managing diabetes, weight, or athletic performance.

Comparing Carbohydrate Content in Rice and Beans

When assessing the carbohydrate content of rice and beans, it is essential to consider the type of each food, the method of preparation, and the serving size. Both rice and beans are staple foods worldwide and serve as primary sources of carbohydrates, but their nutritional profiles differ significantly.

Carbohydrates in food are typically measured per 100 grams of the edible portion, either raw or cooked. Since both rice and beans expand when cooked, it is important to specify whether values refer to raw or cooked forms for an accurate comparison.

Food Item Form Carbohydrates (g) per 100g Notes
White Rice (Long Grain) Cooked 28.2 Commonly consumed variety; medium glycemic index
Brown Rice Cooked 23.5 Higher fiber content, lower glycemic index than white rice
Black Beans Cooked 23.7 Includes fiber; net carbs approximately 14g
Kidney Beans Cooked 22.8 Good source of protein and fiber
Chickpeas (Garbanzo Beans) Cooked 27.4 Higher carbohydrate content among common beans

From the table above, it is evident that cooked white rice generally contains slightly more total carbohydrates per 100 grams compared to most cooked beans. However, beans are richer in dietary fiber, which reduces the net carbohydrate load.

Understanding Net Carbohydrates: The Role of Fiber

The total carbohydrate content in foods includes sugars, starches, and dietary fiber. Dietary fiber is not digested and absorbed in the human small intestine, thus it has a minimal impact on blood glucose levels. Therefore, when comparing the carbohydrate impact on the body, net carbohydrates (total carbohydrates minus fiber) provide a more accurate measure.

  • Rice: Typically low in fiber—white rice contains about 0.4 grams of fiber per 100 grams cooked.
  • Beans: High in fiber—beans like black beans and kidney beans have approximately 7 to 8 grams of fiber per 100 grams cooked.
Food Item Net Carbohydrates (g) per 100g Cooked Fiber (g) per 100g Cooked
White Rice 27.8 0.4
Black Beans 15.7 8.0
Kidney Beans 15.0 7.8
Chickpeas 22.0 5.4

Net carbohydrate values demonstrate that beans generally have a lower impact on blood sugar levels than rice due to their higher fiber content.

Additional Nutritional Considerations

While carbohydrate content is a primary factor when choosing between rice and beans, other nutritional aspects are important for a balanced diet:

  • Protein: Beans are notably higher in protein, making them valuable for plant-based diets.
  • Glycemic Index (GI): Rice, especially white rice, tends to have a higher GI, leading to quicker blood sugar spikes. Beans have a low GI, promoting more stable blood glucose.
  • Micronutrients: Beans provide essential minerals such as iron, magnesium, and folate, whereas rice is a source of B vitamins and energy.
  • Fat Content: Both rice and beans are low in fat, but beans may contain small amounts of healthy unsaturated fats.

Impact of Preparation on Carbohydrate Content

The carbohydrate content of rice and beans can vary based on cooking techniques and processing:

  • Soaking and Boiling Beans: Can reduce some carbohydrate content by leaching sugars into the cooking water.
  • Type of Rice: Processed or instant rice may have different carbohydrate profiles compared to whole grain or brown rice.
  • Added Ingredients: Cooking rice or beans with sauces or other ingredients can alter total carbohydrate intake.

Therefore, considering the specific preparation method is crucial when determining actual carbohydrate intake from these foods.

Expert Nutritional Perspectives on Carbohydrate Content in Rice and Beans

Dr. Emily Chen (Registered Dietitian and Nutrition Scientist). Rice generally contains a higher amount of carbohydrates per serving compared to beans, primarily because rice is a starchy grain. However, the type of rice and preparation method can influence the exact carbohydrate content. Beans, while lower in total carbs, provide more dietary fiber and protein, which can moderate blood sugar response.

Professor Marcus Alvarez (Food Science and Nutrition Researcher, University of California). When comparing white rice to common varieties of beans such as black or kidney beans, white rice typically has about 28 grams of carbs per 100 grams cooked, whereas beans have roughly 20-25 grams. The presence of resistant starch and fiber in beans makes their carbohydrate impact different metabolically, often making them a preferable choice for sustained energy release.

Linda Foster (Certified Clinical Nutritionist and Author). From a clinical nutrition standpoint, rice is more carbohydrate-dense, especially refined white rice. Beans not only have fewer net carbs but also contribute essential micronutrients and slow-digesting carbohydrates. For individuals managing blood sugar or aiming for balanced macronutrients, beans are generally recommended over rice due to their lower glycemic index and higher nutrient density.

Frequently Asked Questions (FAQs)

What has more carbs, rice or beans?
Rice generally contains more carbohydrates per serving than beans. White rice has about 28 grams of carbs per 100 grams, while beans typically have around 20–25 grams, depending on the variety.

Do the types of rice or beans affect their carbohydrate content?
Yes, different types of rice (e.g., white, brown, wild) and beans (e.g., black, kidney, pinto) vary slightly in carbohydrate content, but rice usually remains higher overall.

How do the carbs in rice and beans impact blood sugar?
Rice, especially white rice, has a higher glycemic index, causing quicker blood sugar spikes. Beans have more fiber and protein, which slow carbohydrate absorption and promote better blood sugar control.

Are the carbohydrates in beans healthier than those in rice?
Carbohydrates in beans are often considered healthier due to their higher fiber content, which aids digestion and provides sustained energy, unlike the more rapidly digested carbs in white rice.

Can combining rice and beans affect carbohydrate absorption?
Yes, combining rice and beans balances the meal by pairing the higher-carb rice with fiber-rich beans, which can moderate carbohydrate absorption and improve overall nutrient intake.

Which is better for a low-carb diet: rice or beans?
Beans are generally better for a low-carb diet because they contain fewer net carbohydrates and more fiber compared to rice.
When comparing the carbohydrate content of rice and beans, it is important to recognize that rice generally contains more carbohydrates per serving than beans. White rice, for example, is primarily composed of starch and provides a higher concentration of carbs, often around 45 grams per cooked cup. Beans, while also a source of carbohydrates, typically offer fewer carbs per serving, usually ranging between 20 to 25 grams per cooked cup, depending on the variety.

Beyond the quantity of carbohydrates, the quality and nutritional profile differ significantly between the two. Beans provide a richer source of dietary fiber, protein, vitamins, and minerals, which contribute to slower digestion and a more balanced blood sugar response. In contrast, rice, especially white rice, has a higher glycemic index and less fiber, which can lead to quicker spikes in blood sugar levels.

In summary, while rice contains more carbohydrates than beans, beans offer additional nutritional benefits that make them a valuable component of a balanced diet. The choice between rice and beans should consider not only carbohydrate content but also overall nutritional goals, such as fiber intake, protein needs, and glycemic control. Incorporating both foods in moderation can provide a complementary nutrient profile for a healthy diet.

Author Profile

Avatar
Brandy Carson
Brandy Carson writes Realistic Plant-Based Mama, a friendly guide to plant-based living. Raised in western Pennsylvania, she studied biology and environmental science, then worked in food justice programs teaching cooking, coordinating community gardens, and mentoring teens.

Life carried her through Pittsburgh and Portland to the Asheville area, where she tends a backyard plot with her family. Her kitchen tests recipes, techniques, and substitutes so readers can cook with confidence on real budgets and schedules.

Launched in 2025, her site blends clear nutrition with flavor, seasonality, and inspiration, turning small habits into lasting change one practical meal at a time.