If you're looking for a filling, flavorful meal, Cajun Rice is a perfect choice. One serving (16 oz) of this spicy dish contains around 350 calories, making it a great option for a midday or evening meal. Whether you're a fan of Cajun flavors or simply looking for something new to try, you're sure to love this dish.

In addition to its calorie content, Cajun Rice is also a great source of carbohydrates, protein, and fiber. One serving typically contains around 50 grams of carbohydrates and 10-15 grams of protein, which can provide you with the energy you need to power through your day. Plus, the dish is packed with fiber, which can help you feel fuller for longer.

To make Cajun Rice even more nutritious, consider adding some fresh vegetables or a side salad to your meal. This can boost the dish's vitamin and mineral content while adding some extra flavor to your plate.

Calorie Count

One serving (16 oz) of Cajun Rice contains around 350 calories, which makes it a filling yet relatively low-calorie meal option. If you're looking to cut calories even further, try pairing the dish with a side salad or roasted vegetables. While the dish does contain some fat and sodium, it's still a great option for those looking to stick to a lower-calorie diet. Plus, the spices and herbs in Cajun Rice can add an extra kick of flavor without adding many extra calories.

Carbohydrate Content

Cajun Rice is a great source of carbohydrates, with one serving typically containing around 50 grams. This makes it a filling and energizing meal option, especially if you're looking to fuel up before a workout or a busy day. The dish contains both simple and complex carbohydrates, which can provide both instant and sustained energy. Plus, the fiber in Cajun Rice can help slow down the absorption of carbohydrates, which can help keep you feeling full for longer.

Protein Content

Cajun Rice contains a moderate amount of protein, with one serving typically containing around 10-15 grams. This can help you stay full and satisfied, especially when combined with the dish's high fiber content. To increase the protein content of Cajun Rice even further, try adding some grilled shrimp, chicken, or tofu to the dish. This can provide your body with the amino acids it needs to rebuild and repair muscle tissue.

Fat Content

Although Cajun Rice does contain some fat, it's generally considered to be a low-fat meal option. One serving typically contains around 5-10 grams of fat, which is mostly unsaturated and heart-healthy. To keep the fat content of Cajun Rice low, try using lean cuts of meat or plant-based proteins when preparing the dish. You can also use vegetable oil or avocado oil instead of butter or lard when sautéing the vegetables.

Sodium Content

Cajun Rice can be relatively high in sodium, depending on your recipe and serving size. One serving typically contains around 500-600 milligrams of sodium, which can make it challenging for those with high blood pressure or other sodium-sensitive conditions. To reduce the sodium content of Cajun Rice, try using low-sodium chicken or vegetable broth when cooking the rice. You can also opt for fresh herbs and spices instead of store-bought seasoning blends, which can be high in sodium.

Vitamin A

Cajun Rice can be a great source of vitamin A, especially if you add plenty of colorful vegetables to the dish. One serving can provide you with up to 50% of your daily vitamin A needs, which can support healthy vision, skin, and immune function. To boost the vitamin A content of Cajun Rice, try adding some carrots, bell peppers, or sweet potatoes to your recipe. These vegetables are not only high in vitamin A, but also add a sweet and savory flavor to the dish.

Vitamin C

Cajun Rice can also be a good source of vitamin C, especially if you add some citrus or other fruits to the dish. One serving can provide you with up to 20% of your daily vitamin C needs, which can support immune function, wound healing, and iron absorption. To add more vitamin C to your Cajun Rice meal, try squeezing some fresh lemon or lime juice over the dish before serving. You can also try adding some sliced oranges or grapefruit for a tangy and refreshing twist.

Iron Content

Cajun Rice can also be a great source of iron, especially if you use iron-fortified rice or add some iron-rich protein sources to the meal. One serving can provide you with up to 15% of your daily iron needs, which can support healthy oxygen transport and red blood cell production. To boost the iron content of Cajun Rice, try using black beans, chickpeas, or tofu as your protein source. These foods are all high in iron and can add some extra texture and flavor to your dish.

Fiber Content

Cajun Rice is an excellent source of dietary fiber, with one serving typically containing around 10-15 grams. This can help you feel fuller for longer and support digestive health, as well as provide other health benefits like reduced risk of heart disease and diabetes. To maximize the fiber content of your Cajun Rice, try using brown rice instead of white rice. Brown rice is higher in fiber and other nutrients, and can add a nutty and satisfying flavor to your meal.

Serving Size

One serving of Cajun Rice is typically around 16 oz, which can provide a filling and satisfying meal. However, serving sizes can vary depending on your recipe and individual needs, so it's important to pay attention to your hunger cues and adjust your portion size accordingly. To keep your portion sizes in check, try using a food scale or measuring cups when preparing your Cajun Rice meal. You can also aim to fill half of your plate with non-starchy vegetables like salad greens or roasted broccoli, which can add volume and nutrients to your meal without adding many extra calories.