1 cup (medium) of Cooked Baldo rice (200 g) has 260 calories. That works out to 130 calories per 100 g. It contains 56.4 g of carbs, 4.8 g of protein, 0.4 g of fat and 0.8 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.

What is Cooked Baldo rice?

Cooked Baldo rice is Baldo rice, a plump-grained variety associated with Italy, simmered until tender. The grains are often glossy and hold their shape, with a mild flavour that works well alongside strongly seasoned dishes. In Turkey, where Baldo is a popular choice for pilaf, it is commonly cooked plain or with vermicelli and served with stews, grilled meats or beans.

It is mainly a source of carbohydrate, with little fat or fibre, so what accompanies it can make the meal more filling and varied. For a lighter plate, serve a moderate portion with vegetables or lentils rather than adding extra butter or oil.

Cooked Baldo rice Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

28.2g

· 10% DV

Protein

2.4g

· 5% DV

Fat

0.2g

· 0% DV

Fiber

0.4g

· 1% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 91% · Protein 8% · Fat 1%

Cooked Baldo rice Vitamins & Minerals

Vitamins

0.4mg · 3% DV

0.13mg · 3% DV

0.05mg · 3% DV

0.02mg · 2% DV

Minerals

Selenium

2.2µg · 4% DV

Phosphorus

28mg · 4% DV

Calcium

5mg · 1% DV

Magnesium

5mg · 1% DV

How Nutritious Is Cooked Baldo rice?

Nutrient density

Low

20/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

33/ 100

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.

Cooked Baldo rice Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

19.7

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cooked Baldo rice

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cooked Baldo rice Processed?

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.

Does Cooked Baldo rice Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cooked Baldo rice Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cooked Baldo rice Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.06g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Cooked Baldo rice

🍚vs🍚

Cooked Baldo rice vs Bulgur Pilaf10 kcal more per 100 g

→🍚vs🍝

Cooked Baldo rice vs Whole wheat pasta6 kcal more per 100 g

→🍚vs🥖

Cooked Baldo rice vs Breadstick280 kcal fewer per 100 g

→🍚vs🥯

Cooked Baldo rice vs Simit210 kcal fewer per 100 g

→

Foods Similar to Cooked Baldo rice

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Cooked Baldo rice

What is cooked Baldo rice, and what is it used for?

Cooked Baldo rice is the prepared form of a plump-grained rice variety popular in Turkey. Its tender, substantial grains work especially well in Turkish-style pilaf and can also be served alongside stews, vegetables, or grilled foods.

Can cooked Baldo rice be used for risotto?

Yes, cooked Baldo rice can be used in a quick risotto-style dish, though it will not absorb broth like uncooked rice. Stir it into hot stock gradually with your other ingredients, and expect a less creamy result than cooking Baldo rice from scratch.

What can I substitute for cooked Baldo rice?

Cooked Arborio or another plump, medium-grain rice is a practical substitute for cooked Baldo rice in pilaf-style dishes. Long-grain rice also works as a side, but it has a different shape and a less full, starchy texture.

How do you keep cooked Baldo rice from sticking together?

To keep cooked Baldo rice from sticking, rinse the dry grains before cooking and avoid stirring them repeatedly while they simmer. Once cooked, let the pilaf rest covered, then gently fluff it with a fork rather than mashing the grains.

How long does cooked Baldo rice last in the fridge?

Cooked Baldo rice generally keeps for 3–4 days in a refrigerator when cooled promptly and stored in a sealed container. Refrigerate it within two hours of cooking, and discard it if it has been left out for longer.

Can you freeze cooked Baldo rice?

Yes, cooked Baldo rice freezes well in airtight, portion-sized containers. Thaw it in the refrigerator or reheat it from frozen until steaming hot throughout, and avoid freezing rice that has already spent a long time at room temperature.

Is cooked Baldo rice safe to reheat?

Yes, cooked Baldo rice is safe to reheat if it was cooled and refrigerated promptly. Reheat only the portion you plan to eat until steaming hot throughout, and do not reheat the same rice more than once.

Why does cooked Baldo rice turn mushy?

Cooked Baldo rice turns mushy when it absorbs too much water, cooks for too long, or is stirred heavily. Measure the liquid carefully, keep the pot covered at a gentle simmer, and let the rice rest before fluffing.

Does cooked Baldo rice raise blood sugar?

Yes, cooked Baldo rice can raise blood sugar because it is rich in digestible starch. Pairing a moderate serving with vegetables and protein can make a meal more balanced; people managing diabetes should follow their clinician’s individual advice.

Can you make fried rice with cooked Baldo rice?

Yes, cooked Baldo rice can be stir-fried with vegetables, egg, or other additions. Chilled rice is easier to separate in the pan than freshly cooked rice, but use it only if it was cooled and stored safely.

Have another question about Cooked Baldo rice?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026