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A savory rice pilaf cooked with fat and spices, commonly prepared with meat, dried fruit, and vegetables.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Asmani Pilaf (250 g) has 428 calories. That works out to 171 calories per 100 g. It contains 64.5 g of carbs, 10.5 g of protein, 13.3 g of fat and 3 g of fiber. Its 1 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 250 g
428
KCAL / 250G
Carbs
64.5g
· 23% DV
Protein
10.5g
· 21% DV
Fat
13.3g
· 17% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 10% · Fat 29%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 428 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 3.38 g | 17% |
| Trans fat | 0.1 g | |
| Sodium | 538 mg | 23% |
| Total carbohydrate | 64.5 g | 23% |
| Fiber | 3 g | 11% |
| Protein | 10.5 g | 21% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 428 kcal |
| 4 tablespoon (small) | 75 g | 128 kcal |
| 100 g | 100 g | 171 kcal |
| ½ serving (small) | 125 g | 214 kcal |
| 8 tablespoon (medium) | 150 g | 257 kcal |
| 1 serving (medium) | 180 g | 308 kcal |
| 1 cup (medium) | 185 g | 316 kcal |
| 1 serving (large) | 250 g | 428 kcal |
| 1.5 cup (large) | 280 g | 479 kcal |
| 1 bottle (extra large) | 400 g | 684 kcal |
Calculated from 171 calories per 100 g.
Asmani Pilaf is a savory rice pilaf cooked with fat and spices. Depending on the recipe, it may also include meat, vegetables, and dried fruit, so the finished dish can range from mainly savory to gently sweet and savory.
Dried fruit can give Asmani Pilaf a sweet note that contrasts with its spices and savory ingredients. The balance varies by recipe; taste the mixture as you cook and add dried fruit gradually rather than assuming every version should be sweet.
To keep Asmani Pilaf fluffy, rinse the rice and drain it well, measure the cooking liquid according to your recipe, and avoid stirring while it simmers. Once the liquid is absorbed, let the covered pot rest before gently fluffing the rice.
Yes, Asmani Pilaf can be made without meat. Use vegetables and spices for savory depth, and follow a meat-free recipe’s liquid and cooking instructions; dried fruit can remain in the dish if you want to keep its sweet-savory character.
Raisins or chopped dried apricots work well in Asmani Pilaf, adding sweetness that complements the spices. They are options rather than required ingredients, so use the fruit specified in your recipe and add it at the stage that prevents it from becoming overly soft.
Asmani Pilaf can be served either way. A version containing meat and vegetables can make a substantial centerpiece, while a simpler rice-based version works as a side alongside grilled meat, vegetables, or a fresh salad.
Yes, basmati can be used for Asmani Pilaf if its long, separate grains suit the texture you want. Because rice varieties absorb liquid differently, follow cooking guidance for the rice you choose instead of assuming every variety needs the same amount of liquid.
Serve Asmani Pilaf with a crisp salad or plain yogurt to balance its rich, spiced flavor. If the pilaf already contains meat and dried fruit, simple sides usually complement it better than another rich or sweet dish.
Yes, you can freeze Asmani Pilaf in an airtight container once it has cooled promptly. Thaw it in the refrigerator and reheat it until steaming hot; rice can dry out in the freezer, so add a splash of water when reheating.
Yes, you can prepare Asmani Pilaf ahead and reheat it shortly before serving. For the best texture, cook the rice until just tender, cool and refrigerate it promptly, then reheat it covered with a small splash of water.
Vitamins
B12
0.88µg · 37% DV
B6
0.4mg · 24% DV
B3
3.63mg · 23% DV
Folate
80µg · 20% DV
Minerals
Manganese
0.95mg · 41% DV
Copper
0.35mg · 39% DV
Selenium
21µg · 38% DV
Phosphorus
170mg · 24% DV
Sodium
538mg · 23% DV
Potassium ⭐
263mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 428 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Asmani Pilaf is a savoury rice pilaf cooked with fat and spices. Recipes may add meat, dried fruit and vegetables, making it part of the broad pilaf tradition rather than a dish with one fixed ingredient list. The exact combination can vary from one kitchen to another.
The rice is usually served as a substantial side or centrepiece, with the meat and fruit adding contrasting savoury and sweet notes. Its character depends on the additions: it is mainly a source of carbohydrate, while cooking fat and meat make it richer. Serve it alongside a crisp salad or plain yoghurt to balance the meal, or use less fat and add extra vegetables for a lighter version.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.38g
MONOUNSATURATED
5.88g
POLYUNSATURATED
4.05g
Omega 6:3 ratio 18.2:1
Above the ideal 4:1 (18.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.