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Traditional rice pilaf prepared with broth and fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Bastil pilaf (180 g) has 317 calories. That works out to 176 calories per 100 g. It contains 52.9 g of carbs, 6.8 g of protein, 8.6 g of fat and 1.3 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 180 g
317
KCAL / 180G
Carbs
52.9g
· 19% DV
Protein
6.8g
· 14% DV
Fat
8.6g
· 11% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 9% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 317 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0.05 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 52.9 g | 19% |
| Fiber | 1.3 g | 5% |
| Protein | 6.8 g | 14% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 317 kcal |
| 1 tablespoon (shredded) | 18 g | 32 kcal |
| 1 piece (half) | 90 g | 158 kcal |
| 100 g | 100 g | 176 kcal |
| 1 serving (small) | 120 g | 211 kcal |
| 1 cup (small) | 140 g | 246 kcal |
| 1 serving (medium) | 180 g | 317 kcal |
| 1 cup (large) | 240 g | 422 kcal |
| 1 serving (large) | 260 g | 458 kcal |
Calculated from 176 calories per 100 g.
Bastil pilaf is a traditional rice pilaf prepared with broth and fat. Recipes can vary, so the name alone does not establish a specific meat, spice, or regional origin.
Bastil pilaf is typically made by briefly sautéing rice in fat, adding hot broth, and simmering it covered until the liquid is absorbed. Let it rest off the heat before fluffing so the grains can settle.
Rice, fat, and broth are the defining ingredients described for Bastil pilaf. Some recipes may add meat, onion, or spices, but those additions are not required in every version.
No, Bastil pilaf is not another name for biryani. Bastil pilaf is prepared as a broth-cooked rice pilaf, while biryani is a distinct South Asian dish with its own characteristic spices and cooking traditions.
A medium- or long-grain rice commonly used for pilaf works well in Bastil pilaf. Rinse it and drain it thoroughly before cooking to remove surface starch and help keep the grains separate.
Yes, vegetable broth can replace meat broth in Bastil pilaf. It gives the rice a different flavor while retaining the broth-based cooking method, and makes a useful option for a meat-free meal.
Rinse the rice well, drain it, and avoid stirring repeatedly once the broth has been added. Cook Bastil pilaf covered over low heat, then let it rest before gently fluffing it with a fork.
Bastil pilaf pairs well with grilled or roasted meat, chicken, and vegetable dishes. A crisp salad or yogurt on the side balances the richness of rice cooked with broth and fat.
Cool Bastil pilaf promptly and refrigerate it in a covered container rather than leaving it at room temperature. Use refrigerated leftovers within a few days, and discard them if their smell or appearance changes.
Yes, Bastil pilaf can be frozen in an airtight container once it has cooled. Thaw it in the refrigerator and reheat it thoroughly; the rice may be slightly softer after freezing and thawing.
Vitamins
B3
1.44mg · 9% DV
Biotin
2.16µg · 7% DV
B5
0.32mg · 6% DV
B6
0.11mg · 6% DV
Minerals
Manganese
0.58mg · 25% DV
Selenium
10µg · 18% DV
Sodium
378mg · 16% DV
Phosphorus
86mg · 12% DV
Potassium ⭐
112mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 317 calories in 1 cup (medium) (180 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.
Bastil pilaf is a traditional rice dish cooked with broth and fat. The name does not point clearly to a single region, so it is best understood as a broth-based pilaf rather than tied to a particular national cuisine. The rice is cooked until it absorbs the liquid and is usually served as a savoury side.
It pairs well with stews, grilled meat or vegetables, and can also make a simple base for a meal with beans or greens. Its energy comes mainly from carbohydrates, while it provides little fibre; a 100 g portion has 176 calories. For a lighter version, use less fat and choose a well-seasoned vegetable broth.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
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.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.25g
MONOUNSATURATED
3.2g
POLYUNSATURATED
1.37g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.