1 cup (medium) of White Rice Pilaf (200 g) has 260 calories. That works out to 130 calories per 100 g. It contains 56 g of carbs, 4.8 g of protein, 1.6 g of fat and 0.6 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.

White Rice Pilaf Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

28g

· 10% DV

Protein

2.4g

· 5% DV

Fat

0.8g

· 1% DV

Fiber

0.3g

· 1% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 87% · Protein 7% · Fat 6%

White Rice Pilaf Vitamins & Minerals

Vitamins

0.4mg · 3% DV

0.13mg · 3% DV

0.05mg · 3% DV

0.02mg · 2% DV

Minerals

Selenium

7µg · 13% DV

Phosphorus

30mg · 4% DV

Calcium

10mg · 1% DV

Magnesium

6mg · 1% DV

How Nutritious Is White Rice Pilaf?

Nutrient density

Low

25/ 100

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

Low

32/ 100

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.

White Rice Pilaf Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off White Rice Pilaf

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is White Rice 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 White Rice Pilaf Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is White Rice Pilaf 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

White Rice Pilaf Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.23g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 18:1

Above the ideal 4:1 (18:1).

Compare White Rice Pilaf

🍚vs🥯

White Rice Pilaf vs Poppy Seed Bagel135 kcal fewer per 100 g

→🍚vs🍚

White Rice Pilaf vs Bulgur Pilaf10 kcal more per 100 g

→🍚vs🍝

White Rice Pilaf vs Whole wheat pasta6 kcal more per 100 g

→🍚vs🥖

White Rice Pilaf vs Breadstick280 kcal fewer per 100 g

→

Foods Similar to White Rice Pilaf

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About White Rice Pilaf

How many calories are in 100g of white rice pilaf?

A 100g serving of white rice pilaf contains 130 calories. It provides 28g of carbohydrates, 2.4g of protein, and 0.8g of fat.

Is white rice pilaf suitable for a gluten-free diet?

Yes, white rice pilaf is listed as compatible with a gluten-free diet. It is also suitable for vegan, vegetarian, Mediterranean, pescatarian, flexitarian, and omnivorous diets.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026