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Aromatic long-grain rice pilaf; moderate energy, low fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Basmati pilaf (180 g) has 272 calories. That works out to 151 calories per 100 g. It contains 52.9 g of carbs, 5.6 g of protein, 4.3 g of fat and 1.3 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 180 g
272
KCAL / 180G
Carbs
52.9g
· 19% DV
Protein
5.6g
· 11% DV
Fat
4.3g
· 6% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 8% · Fat 14%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 272 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 52.9 g | 19% |
| Fiber | 1.3 g | 5% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 272 kcal |
| 1 tablespoon (shredded) | 15 g | 23 kcal |
| 1 ounce (small) | 28 g | 42 kcal |
| ½ cup (half) | 90 g | 136 kcal |
| 100 g | 100 g | 151 kcal |
| 1 serving (small) | 150 g | 227 kcal |
| 1 serving (large) | 220 g | 332 kcal |
| 1.5 cup (large) | 270 g | 408 kcal |
| 2 cup (double) | 360 g | 544 kcal |
Calculated from 151 calories per 100 g.
Basmati pilaf is a rice dish made by briefly cooking aromatic basmati rice in fat, then simmering it in water or stock until the grains are tender and separate. It can be served plain or seasoned with spices, herbs, or vegetables.
Rinse and drain the basmati rice, then briefly toast it in oil or butter in a saucepan. Add hot water or stock, cover, and cook gently until the liquid is absorbed; let it rest before fluffing with a fork.
The right amount of liquid for basmati pilaf varies with the rice and whether it has been soaked. Follow the rice package’s directions as a starting point, since excess water can make the grains sticky and too little can leave them firm.
Yes, rinse the rice in cold water until the water runs clearer. This washes away loose surface starch, which can make basmati pilaf gummy, and helps the cooked grains stay more separate.
Soaking basmati rice before making pilaf can help the grains cook more evenly and lengthen without breaking. Drain it thoroughly afterward and use less cooking liquid than you would for unsoaked rice, or the pilaf may turn soft.
Basmati pilaf often turns sticky when the rice is not rinsed well, too much liquid is used, or the grains are stirred during cooking. Rinse and drain the rice, keep the pot covered, and fluff it gently only after it has rested.
Basmati pilaf is usually cooked together in one pot, with the rice often toasted before liquid is added. Biryani typically layers partially cooked rice with seasoned meat or vegetables and finishes them together, creating a more elaborate, strongly spiced dish.
Cumin, cardamom, cinnamon, cloves, and bay leaf pair well with basmati pilaf. Toast whole spices briefly in the cooking fat before adding rice to release their aroma, and use a light hand so they do not overwhelm the rice.
Yes, you can make basmati pilaf in a rice cooker. Rinse and drain the rice, briefly toast it with aromatics in a pan if desired, then transfer it with the liquid to the cooker and use its standard rice setting.
Yes, basmati pilaf can be frozen once it has cooled. Pack it in airtight portions, thaw it in the refrigerator, then reheat it until steaming hot with a splash of water to restore moisture and loosen the grains.
Vitamins
B3
1.26mg · 8% DV
B6
0.11mg · 6% DV
B1
0.07mg · 6% DV
Biotin
1.8µg · 6% DV
Minerals
Manganese
0.63mg · 27% DV
Sodium
324mg · 14% DV
Selenium
7.2µg · 13% DV
Copper
0.11mg · 12% DV
Potassium ⭐
79mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 272 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.
Basmati pilaf is a rice dish made with fragrant, long-grain basmati rice, traditionally grown across parts of South Asia. The grains are often briefly toasted in oil or butter, then cooked in water or stock until tender and separate.
Its light aroma and distinct, fluffy grains make it a natural partner for curries, grilled meats and vegetable dishes; it also works as a simple side for everyday meals. It is mainly a source of carbohydrate and is low in fibre. For a lighter plate, use a modest amount of cooking fat and serve it with vegetables or beans.
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.
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.
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
✓ 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
0.81g
MONOUNSATURATED
1.71g
POLYUNSATURATED
0.61g
Omega 6:3 ratio 29:1
Above the ideal 4:1 (29:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.