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Basmati Rice Pilaf (Olive Oil) Calories
Basmati rice pilaf cooked with olive oil.
CALORIES
GI
POTASSIUM
FIBER
Basmati Rice Pilaf (Olive Oil) Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
28.5g
· 74%
Protein
2.7g
· 7%
Fat
3.2g
· 19%
Fiber
0.9g
Basmati Rice Pilaf (Olive Oil) Vitamins & Minerals
Vitamins
B3
1.2mg · 8% DV
B5
0.2mg · 4% DV
B1
0.04mg · 3% DV
B6
0.05mg · 3% DV
Minerals
Selenium
5.5µg · 10% DV
Phosphorus
37mg · 5% DV
Magnesium
13mg · 3% DV
Calcium
7mg · 1% DV
Basmati Rice Pilaf (Olive Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Basmati Rice Pilaf (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 (Olive Oil) Contain Allergens?
No known major allergens
Which Diets Is Basmati Rice Pilaf (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 (Olive Oil) Fat Profile
SATURATED
0.45g
MONOUNSATURATED
2g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 32:1
Above the ideal 4:1 (32:1).
Foods Similar to Basmati Rice Pilaf (Olive Oil)
Basmati Rice Pilaf (Olive Oil) — Frequently Asked Questions
Why does olive-oil basmati pilaf sometimes turn mushy?
The grains can become sticky when too much water is used, the rice is stirred excessively, or it is served without resting. Rinsing the rice, using measured water, and letting it stand covered after cooking help keep it fluffy.
How can I keep basmati pilaf from tasting bitter?
Olive oil can develop a burnt, bitter flavour if heated for too long over high heat. Use moderate heat, briefly coat the rice in the oil, then add the cooking liquid rather than aggressively frying it.
Should basmati rice be soaked before making pilaf?
Soaking is optional, but a short soak may help the grains cook longer and more separately. Drain it well afterward and slightly reduce the cooking liquid to account for absorbed water.
How should cooked basmati pilaf be stored?
Cool cooked rice promptly in a shallow container and refrigerate it in a covered container. Rice left at room temperature for too long can allow Bacillus cereus bacteria to grow.
Can olive-oil basmati pilaf be frozen?
Yes, freeze it in airtight individual portions once it has cooled quickly. Defrost in the refrigerator when possible, and reheat until steaming hot throughout.
What is the safest way to reheat leftover pilaf?
Reheat refrigerated pilaf thoroughly and only once. A small splash of water and a lid can restore moisture, but rice that has sat out for a prolonged period should be discarded.
What should I serve with olive-oil basmati pilaf for a balanced meal?
Pair it with protein-rich foods such as chickpeas, lentils, beans, tofu, fish, eggs, or poultry, plus vegetables or salad. Protein and high-fibre vegetables can make the meal more satisfying and nutritionally varied.
Is basmati pilaf a better choice than white bread?
Both are starchy carbohydrate foods, but pilaf is often easier to build into a meal with protein and vegetables. The portion size and the rest of the plate matter more than treating either food as automatically better.
Is olive-oil basmati pilaf better before or after a workout?
A large or oily serving immediately before exercise may feel heavy, so a smaller portion with enough time to digest is often more comfortable. After training, combine it with a protein source as part of a recovery meal.
Does basmati rice have no effect on blood sugar?
No. Basmati rice still contains carbohydrate and can raise blood glucose, even if its response differs from some other white rice varieties. People managing diabetes or insulin resistance should consider portion size and eat it with protein and fibre-rich vegetables.
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Nutrition data compiled from USDA FoodData Central and scientific sources.