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Basmati Rice Pilaf (Low Olive Oil) Calories
Basmati rice cooked pilaf-style with low olive oil. Light, lower calorie, contains fiber and B vitamins.
CALORIES
GI
POTASSIUM
FIBER
Basmati Rice Pilaf (Low Olive Oil) Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
28.5g
· 82%
Protein
2.7g
· 8%
Fat
1.5g
· 10%
Fiber
1g
Basmati Rice Pilaf (Low Olive Oil) Vitamins & Minerals
Vitamins
B3
1.2mg · 8% DV
B5
0.3mg · 6% DV
B1
0.05mg · 4% DV
B6
0.05mg · 3% DV
Minerals
Zinc
1mg · 9% DV
Selenium
3µg · 5% DV
Phosphorus
35mg · 5% DV
Magnesium
10mg · 2% DV
Basmati Rice Pilaf (Low Olive Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Basmati Rice Pilaf (Low 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 (Low Olive Oil) Contain Allergens?
No known major allergens
Which Diets Is Basmati Rice Pilaf (Low 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 (Low Olive Oil) Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
Foods Similar to Basmati Rice Pilaf (Low Olive Oil)
Basmati Rice Pilaf (Low Olive Oil) — Frequently Asked Questions
Why does basmati rice pilaf turn mushy, and how can I keep it fluffy?
The usual causes are too much water, overcooking, and stirring it too early. Rinsing the rice, measuring the liquid carefully, and letting it rest before fluffing help keep the grains separate.
How long does low-olive-oil basmati pilaf keep in the fridge?
Cooked rice pilaf usually keeps for 3 to 4 days in an airtight container in the refrigerator. Cool it promptly after cooking rather than leaving it at room temperature for long periods.
Can basmati rice pilaf be frozen?
Yes, it freezes well when portioned and sealed properly. The texture may soften slightly after thawing, but reheating with a small splash of water often improves it.
Is basmati pilaf better before or after a workout?
It can work at either time depending on portion size and what you pair it with. Before training, a lighter meal is often easier to digest; after training, pairing it with a protein source can make the meal more balanced.
What should I eat with basmati pilaf to stay full longer?
Pairing it with protein- and fiber-rich foods usually improves satiety. Good options include beans, lentils, yogurt, tofu, chicken, and plenty of vegetables.
How is basmati pilaf different from regular rice?
Basmati is typically longer-grained, more aromatic, and less sticky when cooked. That makes it a popular choice for pilaf when people want distinct, separate grains.
Is it safe to reheat rice pilaf?
Yes, if it was cooled and stored properly. The key is to refrigerate it soon after cooking and reheat it thoroughly before eating.
Does using less olive oil make the pilaf much less tasty?
Not necessarily; good technique matters more than a large amount of oil. Toasting the rice briefly and allowing it to rest after cooking can still give good flavor and texture.
Is basmati pilaf too heavy to eat at night?
That depends mostly on the portion and the rest of the meal. A moderate serving with vegetables and protein is usually easier to handle than a very large, rich plate.
Who should be more careful with basmati pilaf?
People managing blood sugar may want to avoid eating large portions of rice on its own. Those limiting sodium should also watch what it is cooked with, such as salty broth or bouillon.
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Nutrition data compiled from USDA FoodData Central and scientific sources.