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Basmati rice pilaf with light olive oil Calories
Light-oil basmati rice pilaf
CALORIES
GI
POTASSIUM
FIBER
Basmati rice pilaf with light olive oil Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
29.1g
· 76%
Protein
2.9g
· 8%
Fat
2.8g
· 16%
Fiber
0.5g
Basmati rice pilaf with light olive oil Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
B3
0.4mg · 3% DV
Biotin
1µg · 3% DV
B5
0.08mg · 2% DV
Minerals
Selenium
3.5µg · 6% DV
Sodium
120mg · 5% DV
Phosphorus
38mg · 5% DV
Magnesium
11mg · 3% DV
Basmati rice pilaf with light olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Basmati rice pilaf with light olive oil 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 rice pilaf with light olive oil Contain Allergens?
No known major allergens
Which Diets Is Basmati rice pilaf with light olive oil 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 rice pilaf with light olive oil Fat Profile
SATURATED
0.42g
MONOUNSATURATED
1.75g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
Foods Similar to Basmati rice pilaf with light olive oil
Basmati rice pilaf with light olive oil — Frequently Asked Questions
How do you cook light olive oil basmati rice pilaf so it stays fluffy?
Rinse the rice in cold water until the water is less cloudy, and soak it briefly if time allows. Cook it gently with the lid on, then let it rest off the heat for about 10 minutes before fluffing with a fork.
Why does basmati rice pilaf sometimes turn out hard or dry?
Too little liquid, heat that is too high, or skipping the resting period are common causes. Keeping the lid closed while it rests allows steam to finish cooking the grains evenly.
How long does cooked basmati rice pilaf keep in the fridge?
Cool cooked rice promptly and refrigerate it in a covered container within two hours. It is generally best eaten within 3 to 4 days; discard it if it develops an off smell, unusual stickiness, or discoloration.
Can light olive oil basmati rice pilaf be frozen?
Yes. Freeze it in individual portions once fully cooled, then reheat from frozen or after thawing with a small splash of water until steaming hot throughout. Avoid reheating the same portion more than once.
Why should cooked rice not be left at room temperature for a long time?
Rice can contain Bacillus cereus spores, which may multiply and produce toxins when cooked rice sits too long at warm temperatures. Rapid cooling, refrigeration, and thorough reheating reduce this food-safety risk.
Is basmati rice healthier than brown rice?
Both can fit into a balanced diet, but brown rice usually provides more fibre because it retains its bran layer. Basmati is valued for its fragrant, separate grains, and it becomes a more balanced meal when paired with vegetables and protein.
What goes well with light olive oil basmati rice pilaf?
It pairs well with lentils, chickpeas, beans, grilled chicken, fish, or yogurt-based sides. Adding vegetables and a protein-rich food makes a rice-based meal more filling and nutritionally balanced.
Does adding lemon juice or vinegar to rice pilaf make a difference?
Lemon juice or vinegar adds brightness and works especially well with vegetable or legume dishes. Add a small amount near the end of cooking or at serving; it improves flavour but does not transform the rice’s nutrition on its own.
Is basmati rice pilaf better before or after a workout?
Before exercise, it can be a practical carbohydrate food when eaten early enough to digest comfortably. After training, pair it with protein such as eggs, yogurt, poultry, fish, or legumes to support recovery.
Should you keep stirring olive oil basmati rice pilaf while it cooks?
No. Frequent stirring can break the grains and release starch, making the pilaf stickier. Once the liquid is added, a gentle leveling of the rice is usually enough before covering the pan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.