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Basmati Rice Pilaf (Steamed) Calories
Low fat, gluten-free, light fiber, steamed
CALORIES
GI
POTASSIUM
FIBER
Basmati Rice Pilaf (Steamed) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
25.6g
· 88%
Protein
2.7g
· 9%
Fat
0.3g
· 3%
Fiber
0.8g
Basmati Rice Pilaf (Steamed) Vitamins & Minerals
Vitamins
B3
1.2mg · 8% DV
B5
0.2mg · 4% DV
B6
0.05mg · 3% DV
B1
0.02mg · 2% DV
Minerals
Selenium
6µg · 11% DV
Phosphorus
40mg · 6% DV
Magnesium
13mg · 3% DV
Calcium
5mg · 1% DV
Basmati Rice Pilaf (Steamed) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Basmati Rice Pilaf (Steamed) 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 (Steamed) Contain Allergens?
No known major allergens
Which Diets Is Basmati Rice Pilaf (Steamed) 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 (Steamed) Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Foods Similar to Basmati Rice Pilaf (Steamed)
Basmati Rice Pilaf (Steamed) — Frequently Asked Questions
Why does basmati rice pilaf usually come out fluffier and less sticky than other rice dishes?
Basmati is a long-grain rice that tends to stay separate when cooked. Rinsing and steaming also help remove excess surface starch and keep the grains distinct.
Should basmati rice be soaked before making steamed pilaf?
A short soak can help the grains cook more evenly and elongate nicely. Soaking too long can make the texture overly soft.
Does steaming change the nutrition of basmati rice pilaf much?
Steaming is a gentle cooking method that usually keeps the dish low in added fat if little oil is used. There may be small losses of some water-soluble vitamins, but the rice remains mainly a carbohydrate food.
Is basmati rice pilaf better before or after a workout?
It can work well before exercise because it is usually easy to digest and provides carbohydrate for energy. After training, it is more balanced when paired with a protein source.
What foods pair well with basmati rice pilaf for a more balanced meal?
It pairs well with beans, lentils, yogurt, eggs, chicken, fish, or tofu to add protein. Vegetables help increase fibre, volume, and overall meal quality.
Is basmati rice pilaf a better choice than white bread or regular white rice?
It can be a practical choice for people who prefer a lighter, less sticky texture and a steadier feel after eating. Still, the overall meal and portion size matter more than the rice alone.
Can you eat basmati rice pilaf at night?
Yes, it can fit into an evening meal. It is usually best combined with protein and vegetables rather than eaten on its own.
How long does cooked basmati rice pilaf keep in the fridge?
Cool it promptly and refrigerate it rather than leaving it at room temperature for long periods. For best safety and quality, eat it within 1 to 2 days.
Can cooked basmati rice pilaf be frozen?
Yes, it freezes well in portion-sized airtight containers. Reheat thoroughly after thawing and avoid freezing it again.
Who should be more careful with basmati rice pilaf?
People monitoring blood sugar or needing tighter portion control should pay attention to serving size. Those trying to eat more fibre may want to pair it with legumes or vegetables.
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Nutrition data compiled from USDA FoodData Central and scientific sources.