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Basmati Rice Pilaf (No Oil) Calories
Long grain, oil-free, low fat, light pilaf
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Basmati Rice Pilaf (No Oil) (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 39 g of carbs, 4.2 g of protein, 0.5 g of fat and 1 g of fiber. Its 0.5 mg of Manganese covers 20% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
What is Basmati Rice Pilaf (No Oil)?
Basmati rice pilaf (no oil) is a simple pilaf-style preparation of basmati rice, a fragrant, slender-grained variety associated with the Indian subcontinent. The rice is cooked without added oil, leaving the grains light, elongated and separate rather than sticky.
In South Asian meals it is often served alongside curries, lentils and richly seasoned vegetables; elsewhere, it also works as a mild base for grilled vegetables, fish or meat. Its nutritional profile is mainly carbohydrate, with very little fat: a 100 g portion provides 120 calories. Pair it with vegetables or a protein-rich dish for a more balanced plate, or season it with herbs and spices when you want extra flavour without oil.
Basmati Rice Pilaf (No Oil) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
26g
· 9% DV
Protein
2.8g
· 6% DV
Fat
0.3g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 9% · Fat 3%
Basmati Rice Pilaf (No Oil) Vitamins & Minerals
Vitamins
B3
1.2mg · 8% DV
B5
0.2mg · 4% DV
B6
0.05mg · 3% DV
B1
0.02mg · 2% DV
Minerals
Phosphorus
32mg · 5% DV
Selenium
2µg · 4% DV
Magnesium
8mg · 2% DV
Calcium
5mg · 1% DV
How Nutritious Is Basmati Rice Pilaf (No Oil)?
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.
Basmati Rice Pilaf (No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Basmati Rice Pilaf (No Oil)
To burn the 120 calories in 100 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.
Is Basmati Rice Pilaf (No 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 (No Oil) Contain Allergens?
No known major allergens
Which Diets Is Basmati Rice Pilaf (No Oil) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Basmati Rice Pilaf (No Oil) Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Frequently Asked Questions About Basmati Rice Pilaf (No Oil)
How do you make Basmati Rice Pilaf (No Oil) fluffy?
For fluffy Basmati Rice Pilaf (No Oil), rinse the rice well, drain it, and cook it gently with controlled liquid. Once tender, leave it covered to rest, then separate the grains with a fork rather than stirring vigorously.
What spices work well in Basmati Rice Pilaf (No Oil)?
Cardamom, cumin, cinnamon, cloves, and bay leaf all complement Basmati Rice Pilaf (No Oil). Add whole spices to the cooking liquid for a subtle aroma, or use ground spices sparingly so they do not overwhelm the basmati fragrance.
Should you rinse rice for Basmati Rice Pilaf (No Oil)?
Yes, rinsing the rice for Basmati Rice Pilaf (No Oil) removes loose surface starch, which can make the cooked grains stick together. Rinse gently until the water is much less cloudy, then drain the rice thoroughly.
Is Basmati Rice Pilaf (No Oil) different from plain basmati rice?
Yes, Basmati Rice Pilaf (No Oil) is prepared using a pilaf-style method: the rice cooks covered in a measured amount of liquid until it absorbs it. Plain basmati rice may instead be boiled and drained.
Why is my Basmati Rice Pilaf (No Oil) mushy?
Basmati Rice Pilaf (No Oil) turns mushy when it absorbs too much liquid or is cooked at a vigorous boil. Rinse and drain the rice, keep the heat low after it simmers, and avoid lifting the lid repeatedly.
Can you make Basmati Rice Pilaf (No Oil) in a rice cooker?
Yes, Basmati Rice Pilaf (No Oil) can be made in a rice cooker. Rinse and drain the rice, add liquid according to your cooker’s instructions, and use the regular white-rice setting; add delicate herbs after cooking.
How do you add flavor to Basmati Rice Pilaf (No Oil) without oil?
Use aromatic cooking liquid to flavor Basmati Rice Pilaf (No Oil): simmer it with broth, garlic, onion, or whole spices. You can also fold in fresh herbs and lemon zest after cooking for a brighter finish.
What should you serve with Basmati Rice Pilaf (No Oil)?
Basmati Rice Pilaf (No Oil) pairs well with lentil dishes, roasted vegetables, curries, and saucy stews. Its separate grains soak up sauces, while its mild flavor balances richly seasoned mains.
How should you store leftover Basmati Rice Pilaf (No Oil)?
Cool leftover Basmati Rice Pilaf (No Oil) promptly, transfer it to a covered container, and refrigerate it. Reheat only the portion you need until steaming hot throughout, and avoid leaving cooked rice at room temperature for a long time.
Can Basmati Rice Pilaf (No Oil) be frozen?
Yes, Basmati Rice Pilaf (No Oil) freezes well in meal-sized portions. Cool it promptly, seal it in freezer-safe containers, and reheat it thoroughly after thawing; a splash of water helps restore moisture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.