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Baldo Rice Pilaf with Corn Calories

A starchy, energy-providing rice pilaf prepared with corn kernels.

CALORIES · 100 G

164kcal

GI

68high

POTASSIUM · 100 G

72mg

FIBER · 100 G

1.4g

Quick answer

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.

Baldo Rice Pilaf with Corn Nutrition Facts

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%

Baldo Rice Pilaf with Corn nutrition facts table · 1 cup (medium) (200 g)

NutrientAmount% DV
Calories328 kcal
Total fat7.6 g10%
Saturated fat1.6 g8%
Trans fat0 g
Sodium440 mg19%
Total carbohydrate59 g21%
Fiber2.8 g10%
Protein6.6 g13%

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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How Many Calories in 1 Cup of Baldo Rice Pilaf with Corn?

ServingAmountCalories
1 cup (medium)200 g328 kcal
1 tablespoon (small)15 g25 kcal
100 g100 g164 kcal
½ cup (small)100 g164 kcal
1 serving (medium)180 g295 kcal
1 serving (large)250 g410 kcal
1.5 cup (large)300 g492 kcal

Calculated from 164 calories per 100 g.

Frequently Asked Questions About Baldo Rice Pilaf with Corn

How do you make Baldo Rice Pilaf with Corn?

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.

What makes Baldo Rice Pilaf with Corn different from regular rice pilaf?

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.

Should you rinse Baldo rice before making Baldo Rice Pilaf with Corn?

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.

Can you use frozen corn in Baldo Rice Pilaf with Corn?

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.

Why does Baldo Rice Pilaf with Corn turn mushy?

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.

How much water do you need for Baldo Rice Pilaf with Corn?

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.

What goes well with Baldo Rice Pilaf with Corn?

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.

Can you add chicken broth to Baldo Rice Pilaf with Corn?

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.

How long does Baldo Rice Pilaf with Corn last in the fridge?

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.

Can you freeze Baldo Rice Pilaf with Corn?

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.

Baldo Rice Pilaf with Corn Vitamins & Minerals

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

Baldo Rice Pilaf with Corn Glycemic Index

GLYCEMIC INDEX

68
High
0 Low5570100

GLYCEMIC LOAD

38
High

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

How to Burn Off Baldo Rice Pilaf with Corn

To burn the 328 calories in 1 cup (medium) (200 g):

🚶

81min

Walking (5 km/h)

🏃

33min

Running (8 km/h)

🚴

45min

Cycling

🏊

38min

Swimming

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

What is Baldo Rice Pilaf with Corn?

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.

How Nutritious Is Baldo Rice Pilaf with Corn?

Nutrient density

Low

24/ 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

Medium

36/ 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.

Is Baldo Rice Pilaf with Corn 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 Baldo Rice Pilaf with Corn 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 Baldo Rice Pilaf with Corn Good For?

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

Baldo Rice Pilaf with Corn Fat Profile

SATURATED

1.6g

MONOUNSATURATED

2.8g

POLYUNSATURATED

2.4g

⚖️

Omega 6:3 ratio 36.7:1

Above the ideal 4:1 (36.7:1).

Compare Baldo Rice Pilaf with Corn

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Foods Similar to Baldo Rice Pilaf with Corn

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Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

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Rice Pilaf

150 kcal

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Basmati Rice Pilaf

140 kcal

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Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.