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A mound of long, slender, separate off-white rice grains with a slight sheen is served on a plate.

Basmati pilaf Calories

Aromatic long-grain rice pilaf; moderate energy, low fiber.

CALORIES · 100 G

151kcal

GI

58medium

POTASSIUM · 100 G

44mg

FIBER · 100 G

0.7g

Quick answer

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.

Basmati pilaf Nutrition Facts

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%

Basmati pilaf nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories272 kcal
Total fat4.3 g6%
Saturated fat0.81 g4%
Trans fat0 g
Sodium324 mg14%
Total carbohydrate52.9 g19%
Fiber1.3 g5%
Protein5.6 g11%

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 Basmati pilaf?

ServingAmountCalories
1 cup (medium)180 g272 kcal
1 tablespoon (shredded)15 g23 kcal
1 ounce (small)28 g42 kcal
½ cup (half)90 g136 kcal
100 g100 g151 kcal
1 serving (small)150 g227 kcal
1 serving (large)220 g332 kcal
1.5 cup (large)270 g408 kcal
2 cup (double)360 g544 kcal

Calculated from 151 calories per 100 g.

Frequently Asked Questions About Basmati pilaf

What is basmati pilaf?

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.

How do you make basmati pilaf?

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.

What is the water-to-rice ratio for basmati pilaf?

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.

Should you rinse basmati rice before making basmati pilaf?

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.

Should basmati rice be soaked for basmati pilaf?

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.

Why is my basmati pilaf sticky instead of fluffy?

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.

What is the difference between basmati pilaf and biryani?

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.

Which spices go well in basmati pilaf?

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.

Can you cook basmati pilaf in a rice cooker?

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.

Can you freeze leftover basmati pilaf?

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.

Basmati pilaf Vitamins & Minerals

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

Basmati pilaf Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

30.6
High

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

How to Burn Off Basmati pilaf

To burn the 272 calories in 1 cup (medium) (180 g):

🚶

67min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

37min

Cycling

🏊

32min

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 pilaf?

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.

How Nutritious Is Basmati pilaf?

Nutrient density

Low

32/ 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

Low

33/ 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 Basmati 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 pilaf 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 Basmati 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

Basmati pilaf Fat Profile

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.