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A starchy, energy-providing rice pilaf prepared with corn kernels.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Baldo Rice Pilaf with Corn (200 g) has 328 calories. That works out to 164 calories per 100 g. It contains 59 g of carbs, 6.6 g of protein, 7.6 g of fat and 2.8 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 68 (high), so it raises blood sugar quickly.
Selected: 1 cup (medium) · 200 g
328
KCAL / 200G
Carbs
59g
· 21% DV
Protein
6.6g
· 13% DV
Fat
7.6g
· 10% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 8% · Fat 21%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 328 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.6 g | 8% |
| Trans fat | 0 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 59 g | 21% |
| Fiber | 2.8 g | 10% |
| Protein | 6.6 g | 13% |
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 cup (medium) | 200 g | 328 kcal |
| 1 tablespoon (small) | 15 g | 25 kcal |
| 100 g | 100 g | 164 kcal |
| ½ cup (small) | 100 g | 164 kcal |
| 1 serving (medium) | 180 g | 295 kcal |
| 1 serving (large) | 250 g | 410 kcal |
| 1.5 cup (large) | 300 g | 492 kcal |
Calculated from 164 calories per 100 g.
To make Baldo Rice Pilaf with Corn, rinse and drain the rice, briefly sauté it in oil, then add hot cooking liquid and corn. Cover and cook until the rice is tender, then let it rest off the heat before fluffing.
Baldo Rice Pilaf with Corn uses Baldo rice, a plump, short-to-medium-grain rice commonly used in Turkish pilaf, plus sweet corn kernels. The rice absorbs the cooking liquid well, while the corn adds pops of sweetness and texture.
Yes. Rinsing Baldo rice removes loose surface starch, which can help the grains cook more separately rather than turn gummy. Drain it well before sautéing, since excess water can interfere with the pilaf’s texture.
Yes, frozen corn works well in Baldo Rice Pilaf with Corn and can go straight into the pot. Canned corn works too; drain it first so its liquid does not make the rice wetter than intended.
Baldo Rice Pilaf with Corn can turn mushy if there is too much liquid, the rice was not drained, or the grains are stirred while cooking. Keep the pot covered, avoid stirring, and allow the finished pilaf to rest before fluffing.
The amount depends on whether the Baldo rice was soaked and on the rice itself. Start with the cooking ratio recommended for your rice, drain canned corn well, and adjust the liquid cautiously rather than adding extra water all at once.
Baldo Rice Pilaf with Corn pairs well with grilled chicken, roasted meat, or beans, and its mild sweetness balances savoury or spicy mains. For a lighter meal, serve it with a crisp salad or plain yogurt.
Yes, chicken broth can replace the water in Baldo Rice Pilaf with Corn and gives it a fuller savoury flavour. If the broth is salted, use less additional salt, and count the broth as part of the total cooking liquid.
Store Baldo Rice Pilaf with Corn in a covered container in the refrigerator and eat it within 3–4 days. Cool it promptly rather than leaving cooked rice at room temperature, and reheat it until steaming hot throughout.
Yes. Cool Baldo Rice Pilaf with Corn, divide it into airtight portions, and freeze. Thaw it safely and reheat it thoroughly; avoid freezing the same rice again after it has been thawed.
Vitamins
B1
0.12mg · 10% DV
B6
0.16mg · 9% DV
B3
1.5mg · 9% DV
B5
0.36mg · 7% DV
Minerals
Manganese
0.7mg · 30% DV
Sodium
440mg · 19% DV
Copper
0.16mg · 18% DV
Selenium
8µg · 15% DV
Potassium ⭐
144mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 328 calories in 1 cup (medium) (200 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.
Baldo Rice Pilaf with Corn combines plump Baldo rice, a variety widely used in Turkish cooking, with sweet corn kernels. The rice is commonly toasted briefly in oil before being simmered until the grains are tender and separate; the corn adds colour and a mild sweetness. It is a home-style variation on the familiar Turkish rice pilaf.
The rice has a soft, full bite, while the kernels offer a little pop of sweetness. Serve it as a side for grilled or roasted meat, chicken, or vegetables, or alongside a salad for a simpler meal. It is mainly a source of carbohydrate and energy, with relatively modest protein and fibre. For a lighter version, use less oil and pair it with plenty of vegetables.
Low
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
✓ 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
SATURATED
1.6g
MONOUNSATURATED
2.8g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 36.7:1
Above the ideal 4:1 (36.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.