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Basmati Rice Pilaf with Zucchini Calories
Light pilaf made with basmati rice and zucchini.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Basmati Rice Pilaf with Zucchini (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 36.8 g of carbs, 3.6 g of protein, 2.4 g of fat and 2 g of fiber. Its 0.3 mg of Manganese covers 12% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Basmati Rice Pilaf with Zucchini Nutrition Facts
Selected: 1 serving (medium) · 150 g
180
KCAL / 150G
Carbs
36.8g
· 13% DV
Protein
3.6g
· 7% DV
Fat
2.4g
· 3% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 8% · Fat 12%
Basmati Rice Pilaf with Zucchini nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 36.8 g | 13% |
| Fiber | 2 g | 7% |
| Protein | 3.6 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Basmati Rice Pilaf with Zucchini?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 180 kcal |
| 1 serving (extra small) | 75 g | 90 kcal |
| 1 piece (mini) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 100 g | 120 kcal |
| 1 cup (small) | 120 g | 144 kcal |
| 1 cup (medium) | 200 g | 240 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 2 serving (double) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Basmati Rice Pilaf with Zucchini
How do you make Basmati Rice Pilaf with Zucchini?
Basmati Rice Pilaf with Zucchini is made by briefly sautéing rinsed basmati rice, adding chopped zucchini and cooking until the rice is tender. Let it rest off the heat, then fluff gently with a fork to keep the grains separate.
Why does Basmati Rice Pilaf with Zucchini turn mushy?
Basmati Rice Pilaf with Zucchini can turn mushy when the rice has excess surface starch, too much liquid is used, or the zucchini releases plenty of water. Rinse and drain the rice well, sauté the zucchini first, and avoid stirring repeatedly.
Should you cook the zucchini before adding it to Basmati Rice Pilaf with Zucchini?
Sautéing the zucchini before adding it to Basmati Rice Pilaf with Zucchini helps remove some of its moisture and deepen its flavor. Add it later in cooking instead if you prefer firmer pieces that hold their shape.
Do you need to rinse basmati rice for Basmati Rice Pilaf with Zucchini?
Yes, rinse the basmati rice for Basmati Rice Pilaf with Zucchini until the water runs mostly clear, then drain it well. Removing loose surface starch helps the grains cook up fluffy and separate rather than sticky.
What spices go well in Basmati Rice Pilaf with Zucchini?
Black pepper, cumin, turmeric, and a little cinnamon all work well in Basmati Rice Pilaf with Zucchini. Fresh dill, garlic, or sautéed onion also complement the zucchini; use spices lightly so they do not overwhelm basmati’s aroma.
What should you serve with Basmati Rice Pilaf with Zucchini?
Serve Basmati Rice Pilaf with Zucchini with grilled chicken, fish, beans, or lentils for a more filling meal. A crisp salad or yogurt sauce makes a fresh accompaniment, while the pilaf can also be served as a vegetable-rich side.
Can you make Basmati Rice Pilaf with Zucchini in a rice cooker?
Yes, you can make Basmati Rice Pilaf with Zucchini in a rice cooker. Sauté the zucchini and rice separately first for better flavor, then transfer them with the cooking liquid; add zucchini later if your cooker allows it.
How should you store leftover Basmati Rice Pilaf with Zucchini?
Store leftover Basmati Rice Pilaf with Zucchini in a covered container in the refrigerator, and chill it promptly after cooking. Reheat only the portion you plan to eat until steaming hot throughout; the zucchini may soften after storage.
Can you freeze Basmati Rice Pilaf with Zucchini?
Yes, Basmati Rice Pilaf with Zucchini can be frozen in meal-sized airtight containers once it has cooled. The zucchini may be softer after thawing, so reheat the pilaf in a pan with a small splash of water.
Can you use brown basmati rice for Basmati Rice Pilaf with Zucchini?
Yes, brown basmati rice works in Basmati Rice Pilaf with Zucchini, though it takes longer to cook than white basmati. Start the rice first and add the zucchini later, so it does not become overly soft.
Basmati Rice Pilaf with Zucchini Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B6
0.12mg · 7% DV
B5
0.33mg · 7% DV
B3
0.9mg · 6% DV
Minerals
Manganese
0.29mg · 13% DV
Copper
0.11mg · 12% DV
Phosphorus
48mg · 7% DV
Zinc
0.6mg · 5% DV
Potassium ⭐
98mg · 3% DV
Sodium
7.5mg · 0% DV
Basmati Rice Pilaf with Zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Basmati Rice Pilaf with Zucchini
To burn the 180 calories in 1 serving (medium) (150 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.
What is Basmati Rice Pilaf with Zucchini?
Basmati Rice Pilaf with Zucchini combines long-grain basmati rice with pieces of zucchini, cooked so the grains stay separate. Basmati is associated with South Asian cooking, while pilaf-style rice dishes are enjoyed across many regions. The zucchini softens as it cooks and adds a mild, fresh note without overpowering the rice’s distinctive aroma.
Serve it warm as a side with grilled vegetables, chicken, or beans, or enjoy it as a simple light meal. Most of its energy comes from the rice, with zucchini contributing moisture and a little fibre. For an easy, balanced plate, pair it with a crisp salad or plain yogurt; using a modest amount of oil keeps the pilaf light.
How Nutritious Is Basmati Rice Pilaf with Zucchini?
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.
Is Basmati Rice Pilaf with Zucchini 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 Zucchini Contain Allergens?
No known major allergens
Which Diets Is Basmati Rice Pilaf with Zucchini 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 Zucchini Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.