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Basmati chicken pilaf Calories
Balanced protein and carbs, classic pilaf made with chicken and basmati rice.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Basmati chicken pilaf (200 g) has 310 calories. That works out to 155 calories per 100 g. It contains 45.6 g of carbs, 14.4 g of protein, 6.4 g of fat and 2 g of fiber. Its 4.2 mg of B3 covers 26% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Basmati chicken pilaf Nutrition Facts
Selected: 1 serving (medium) · 200 g
310
KCAL / 200G
Carbs
45.6g
· 17% DV
Protein
14.4g
· 29% DV
Fat
6.4g
· 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 61% · Protein 19% · Fat 20%
Basmati chicken pilaf nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 310 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 1.6 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 45.6 g | 17% |
| Fiber | 2 g | 7% |
| Protein | 14.4 g | 29% |
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 Serving of Basmati chicken pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 310 kcal |
| 100 g | 100 g | 155 kcal |
| 1 piece (small) | 100 g | 155 kcal |
| 1 serving (small) | 120 g | 186 kcal |
| 1 piece (medium) | 150 g | 233 kcal |
| 1 cup (medium) | 180 g | 279 kcal |
| 1 cup (large) | 250 g | 388 kcal |
| 1 serving (large) | 300 g | 465 kcal |
| 1 serving (extra large) | 400 g | 620 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Basmati chicken pilaf
How do you make Basmati chicken pilaf?
Basmati chicken pilaf is made by cooking chicken and basmati rice together with aromatics and stock or water. Brown the chicken first, rinse and drain the rice, then simmer everything covered until the rice is tender and let it rest before fluffing.
Why does Basmati chicken pilaf turn mushy?
Basmati chicken pilaf usually turns mushy when it has too much liquid, the rice was not drained well, or it was stirred during cooking. Use the rice package’s liquid guidance, keep the pot covered, and avoid lifting the lid until the rice has absorbed the liquid.
Should you rinse basmati rice for Basmati chicken pilaf?
Yes, rinse the basmati rice before making Basmati chicken pilaf. Rinsing washes away loose surface starch that can make the grains stick together; drain it well before adding it to the pan so excess rinse water does not affect the texture.
What spices go well in Basmati chicken pilaf?
Cumin, black pepper, and turmeric work well in Basmati chicken pilaf, while cardamom, cinnamon, or allspice add a warmer, more aromatic profile. Briefly toast whole spices with the onions to release their aroma before adding the rice.
Can you use chicken thighs in Basmati chicken pilaf?
Yes, boneless chicken thighs work very well in Basmati chicken pilaf and tend to stay juicier than breast meat. Cut the chicken into even pieces and brown it before adding the rice; make sure the chicken is fully cooked before serving.
What should you serve with Basmati chicken pilaf?
Serve Basmati chicken pilaf with a crisp salad, plain yogurt, or roasted vegetables. A fresh, lightly dressed side balances the savory rice and chicken without competing with the pilaf’s spices.
Can you use chicken stock instead of water in Basmati chicken pilaf?
Yes, chicken stock can replace the water in Basmati chicken pilaf and gives the rice a deeper savory flavor. If the stock is salted, reduce the added salt, and follow the basmati rice package’s guidance for the amount of cooking liquid.
How long does Basmati chicken pilaf last in the fridge?
Basmati chicken pilaf is best refrigerated promptly in a shallow, covered container and eaten within one day. Cooling it quickly matters because cooked rice can become unsafe if left at room temperature for too long.
Can you freeze Basmati chicken pilaf?
Yes, Basmati chicken pilaf freezes well when cooled promptly and packed in airtight, single-serving containers. Thaw it in the refrigerator and reheat until steaming hot throughout; do not refreeze a portion that has already been thawed.
How do you reheat Basmati chicken pilaf without drying it out?
Add a small splash of water before reheating Basmati chicken pilaf in a covered pan or microwave-safe dish. Covering traps steam and helps loosen the rice; stir once during reheating so the chicken and rice warm evenly.
Basmati chicken pilaf Vitamins & Minerals
Vitamins
B3
4.2mg · 26% DV
B6
0.38mg · 22% DV
B5
0.76mg · 15% DV
B1
0.14mg · 12% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
136mg · 19% DV
Sodium
420mg · 18% DV
Copper
0.16mg · 18% DV
Potassium ⭐
220mg · 6% DV
Basmati chicken pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Basmati chicken pilaf
To burn the 310 calories in 1 serving (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.
What is Basmati chicken pilaf?
Basmati chicken pilaf brings together fragrant, long-grain basmati rice and pieces of chicken, cooked in the pilaf style. Basmati is widely used across South Asian cuisines, and chicken-and-rice pilafs have many regional versions. The rice is prized for its delicate aroma and tends to cook up light and separate, while the chicken makes the dish more substantial.
Serve it as a main meal, perhaps with a crisp salad, yoghurt or a tangy pickle; in South Asian-inspired meals, cooling raita is a natural partner. It provides both carbohydrate from the rice and protein from the chicken, with 7.2 g of protein per 100 g. For a lighter plate, use a modest amount of oil and add vegetables alongside or into the pilaf.
How Nutritious Is Basmati chicken 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
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.
Is Basmati chicken 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 Basmati chicken pilaf Contain Allergens?
No known major allergens
Which Diets Is Basmati chicken pilaf Good For?
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
Basmati chicken pilaf Fat Profile
SATURATED
1.6g
MONOUNSATURATED
2.2g
POLYUNSATURATED
1g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.