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Beet Pilaf Calories
Colorful and nutritious pilaf made with beets, rice, and spices.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beet Pilaf (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 44.1 g of carbs, 4.1 g of protein, 2.2 g of fat and 3.8 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Beet Pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
216
KCAL / 180G
Carbs
44.1g
· 16% DV
Protein
4.1g
· 8% DV
Fat
2.2g
· 3% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 8% · Fat 9%
Beet Pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 44.1 g | 16% |
| Fiber | 3.8 g | 14% |
| Protein | 4.1 g | 8% |
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 Cup of Beet Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 216 kcal |
| 2 tablespoon (chopped) | 30 g | 36 kcal |
| ½ cup (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 200 g | 240 kcal |
| 1 piece (large) | 250 g | 300 kcal |
| 1.5 cup (large) | 270 g | 324 kcal |
| 1 bottle (jumbo) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Beet Pilaf
What does beet pilaf taste like?
Beet pilaf tastes mildly sweet and earthy, with the familiar savory flavor of seasoned rice. The beet flavor is gentler when you use diced beet and stronger when you grate it or cook the rice in beet juice.
Can you make beet pilaf with already-cooked beets?
Yes, cooked beets work well in beet pilaf. Stir them in near the end of cooking so they warm through without becoming mushy; adding them earlier gives the rice more time to take on their color.
Why does beet pilaf turn pink?
Beet pilaf turns pink because beet pigments seep into the cooking liquid and coat the rice. For a deeper, more even color, cook raw beet with the rice; for paler grains, fold cooked beet in near the end.
Which rice is best for beet pilaf?
Long-grain rice is a good choice for beet pilaf because the grains tend to stay separate. Rinse it before cooking to remove surface starch, and use the liquid amount recommended for that rice variety.
Can beet pilaf be made without stock?
Yes, beet pilaf can be made with water instead of stock. The beet and aromatics still provide flavor, while water lets their taste come through; season the cooking liquid with salt and spices to suit your recipe.
Can beet pilaf be served cold?
Yes, beet pilaf can be served cold, though it is usually enjoyed warm as a rice dish. Once chilled, fluff it with a fork and brighten the flavor with lemon juice or fresh herbs before serving.
What can I add to beet pilaf for more flavor?
To add flavor to beet pilaf, cook the rice with sautéed onion, garlic, cumin, or black pepper. Fresh dill or parsley works well at the end, while a squeeze of lemon balances the beet’s earthy sweetness.
Does beet pilaf go well with fish?
Yes, beet pilaf pairs well with simply cooked fish. Its earthy sweetness complements grilled or baked fish, and a crisp salad or lemony yogurt sauce makes the plate feel balanced.
How long does beet pilaf keep in the fridge?
Beet pilaf keeps for about 3 to 4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and discard it if it was left at room temperature for too long.
Can you freeze beet pilaf?
Yes, you can freeze beet pilaf in airtight, meal-sized portions. The rice may be softer after thawing, so cool the pilaf first, thaw it in the refrigerator, then reheat it with a small splash of water.
Beet Pilaf Vitamins & Minerals
Vitamins
Folate
45µg · 11% DV
B5
0.45mg · 9% DV
Biotin
2.7µg · 9% DV
B1
0.09mg · 8% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.29mg · 13% DV
Sodium
216mg · 9% DV
Phosphorus
58mg · 8% DV
Potassium ⭐
252mg · 7% DV
Beet Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet Pilaf
To burn the 216 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.
What is Beet Pilaf?
Beet pilaf combines rice with beetroot and spices, which give the grains a vivid colour and a gently earthy, sweet note. The beet may be grated or diced and cooked with the rice; the seasoning and amount of oil vary by recipe. This Turkish-style dish works as a colourful side or as the centre of a simple meat-free meal.
Serve it warm alongside grilled vegetables, a salad or yoghurt, or pair it with a main dish. Rice provides most of its energy and carbohydrates, while beetroot adds some fibre. For a lighter plate, keep the added oil modest and round out the meal with vegetables or a fresh salad.
How Nutritious Is Beet Pilaf?
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 Beet Pilaf 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 Beet Pilaf Contain Allergens?
No known major allergens
Which Diets Is Beet Pilaf Good For?
Vegan
✓ 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
Beet Pilaf Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.54g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.