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Barberry Rice Pilaf Calories
Aromatic rice pilaf with tart barberries
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Barberry Rice Pilaf (180 g) has 315 calories. That works out to 175 calories per 100 g. It contains 61.6 g of carbs, 5.6 g of protein, 6.1 g of fat and 2 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 63 (medium), so it raises blood sugar at a moderate pace.
Barberry Rice Pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
315
KCAL / 180G
Carbs
61.6g
· 22% DV
Protein
5.6g
· 11% DV
Fat
6.1g
· 8% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 7% · Fat 17%
Barberry Rice Pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 61.6 g | 22% |
| Fiber | 2 g | 7% |
| Protein | 5.6 g | 11% |
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 Barberry Rice Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 315 kcal |
| 1 tablespoon (small) | 15 g | 26 kcal |
| 1 ounce (small) | 28.4 g | 50 kcal |
| ½ cup (small) | 90 g | 158 kcal |
| 100 g | 100 g | 175 kcal |
| 1 serving (small) | 150 g | 263 kcal |
| 1 serving (large) | 250 g | 438 kcal |
| 1.5 cup (large) | 270 g | 473 kcal |
| 2 cup (extra large) | 360 g | 630 kcal |
Calculated from 175 calories per 100 g.
Frequently Asked Questions About Barberry Rice Pilaf
What is Barberry Rice Pilaf?
Barberry Rice Pilaf is a Persian-style rice dish topped with tart dried barberries, often alongside saffron-colored rice. Its signature taste comes from the contrast between the fragrant rice and the berries’ sharp, fruity sourness.
How do you make Barberry Rice Pilaf?
To make Barberry Rice Pilaf, parboil and drain long-grain rice, then steam it until fluffy. Briefly sauté rinsed, drained barberries in butter or oil and scatter them over the rice, often with a saffron-tinted portion.
Where does Barberry Rice Pilaf come from?
Barberry Rice Pilaf comes from Persian, especially Iranian, cooking. Barberries are called zereshk in Persian, and the dish is commonly served as a fragrant rice accompaniment to chicken or other main dishes.
What kind of rice is best for Barberry Rice Pilaf?
Long-grain rice that stays separate after cooking works best for Barberry Rice Pilaf; basmati is a popular choice. Rinsing the rice before cooking removes excess surface starch and helps keep the grains fluffy rather than sticky.
Do you need to soak barberries for Barberry Rice Pilaf?
Briefly soaking dried barberries for Barberry Rice Pilaf can soften them and help remove grit. Drain them well before sautéing, and cook them only briefly because their small size makes them easy to scorch.
Why is saffron used in Barberry Rice Pilaf?
Saffron gives Barberry Rice Pilaf its characteristic golden color and floral aroma, which complement the tart berries. Many cooks steep saffron in a little hot water and mix it into a small portion of cooked rice for the topping.
What is usually served with Barberry Rice Pilaf?
Barberry Rice Pilaf is often served with saffron chicken or another savory main, allowing the berries’ tartness to balance the meal. It can also accompany roasted vegetables or a simple salad for a meat-free plate.
Can you use fresh barberries in Barberry Rice Pilaf?
Yes, fresh barberries can be used in Barberry Rice Pilaf, but they are more delicate and juicy than dried ones. Fold them in gently near the end of cooking so they keep their shape and do not turn into a sauce.
How do you keep the barberries from burning in Barberry Rice Pilaf?
Add the barberries to warm butter or oil and sauté them over low heat for only a short time. Stir continuously and take the pan off the heat as soon as they soften; scorched berries can make Barberry Rice Pilaf taste bitter.
Can Barberry Rice Pilaf be made ahead?
Yes, you can cook the rice for Barberry Rice Pilaf ahead and refrigerate it promptly, then prepare and add the barberries closer to serving. Reheat the rice thoroughly and avoid leaving cooked rice at room temperature for an extended time.
Barberry Rice Pilaf Vitamins & Minerals
Vitamins
B3
2.25mg · 14% DV
B1
0.14mg · 12% DV
B6
0.18mg · 11% DV
B5
0.5mg · 10% DV
Minerals
Manganese
0.76mg · 33% DV
Selenium
12µg · 22% DV
Copper
0.14mg · 16% DV
Phosphorus
97mg · 14% DV
Sodium
261mg · 11% DV
Potassium ⭐
122mg · 4% DV
Barberry Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Barberry Rice Pilaf
To burn the 315 calories in 1 cup (medium) (180 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.
What is Barberry Rice Pilaf?
Barberry Rice Pilaf is an Iranian rice dish made with tart barberries, often finished with saffron for fragrance and colour. The berries are usually warmed briefly in fat before being spooned through or over fluffy rice; some cooks add a little sugar to soften their sharpness. It is a familiar celebratory and guest-table dish in Iran, where it is often served alongside chicken or other savoury mains.
The contrast between tender, aromatic rice and tangy fruit makes it a lively side for roasted meat, grilled vegetables or a simple salad. Rice supplies most of its energy, so it is mainly a carbohydrate-rich accompaniment rather than a protein-focused dish. For a lighter version, use a modest amount of butter or oil and let the barberries provide the punch of flavour.
How Nutritious Is Barberry Rice Pilaf?
Nutrient density
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.
Satiety score
Low
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 Barberry Rice Pilaf 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 Barberry Rice Pilaf Contain Allergens?
No known major allergens
Which Diets Is Barberry Rice Pilaf 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
Barberry Rice Pilaf Fat Profile
SATURATED
0.99g
MONOUNSATURATED
2.61g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 33.3:1
Above the ideal 4:1 (33.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.