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Black and white rice pilaf Calories
A lightly oiled pilaf made with black and white rice; rich in carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Black and white rice pilaf (180 g) has 270 calories. That works out to 150 calories per 100 g. It contains 51.7 g of carbs, 5.8 g of protein, 4 g of fat and 2.3 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Black and white rice pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
270
KCAL / 180G
Carbs
51.7g
· 19% DV
Protein
5.8g
· 12% DV
Fat
4g
· 5% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 9% · Fat 13%
Black and white rice pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 51.7 g | 19% |
| Fiber | 2.3 g | 8% |
| Protein | 5.8 g | 12% |
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 Black and white rice pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 270 kcal |
| 1 tablespoon (small) | 15 g | 23 kcal |
| 1 ounce (small) | 28.4 g | 43 kcal |
| ½ cup (small) | 90 g | 135 kcal |
| 100 g | 100 g | 150 kcal |
| 1 serving (medium) | 150 g | 225 kcal |
| 1 serving (large) | 220 g | 330 kcal |
| 1 bottle (large) | 250 g | 375 kcal |
| 1.5 cup (large) | 270 g | 405 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Black and white rice pilaf
What is black and white rice pilaf?
Black and white rice pilaf combines black rice with white rice in one dish, either cooked together or mixed after cooking. The grains differ in color, texture, and cooking time, so the method affects how evenly the pilaf turns out.
How do you make black and white rice pilaf?
For the most even black and white rice pilaf, cook the two rices separately and combine them just before serving. Black rice often needs longer to soften, while white rice can become mushy if it cooks for the same length of time.
Can you cook black and white rice pilaf in one pot?
Yes, you can cook black and white rice pilaf in one pot, but the grains may not finish at the same time. Soak the black rice first or start it earlier, then add the white rice when appropriate for its shorter cooking time.
Why does black and white rice pilaf turn purple?
Black and white rice pilaf can turn purple because natural pigments from the black rice leach into the cooking water and stain the white grains. Cook the rices separately and combine them afterward if you want to keep their colors distinct.
Should you soak the black rice for black and white rice pilaf?
Soaking the black rice for black and white rice pilaf can help its firm grains cook more evenly. Drain the soaking water before cooking, and account for the difference in cooking time rather than assuming both rices need the same treatment.
Does black and white rice pilaf taste different from regular white rice pilaf?
Yes, black and white rice pilaf has a more varied flavor and texture than white rice pilaf alone. Black rice tends to be chewier and more distinctive, while the white rice stays softer and gives the dish a familiar pilaf texture.
How do you keep the grains separate in black and white rice pilaf?
To keep the grains distinct in black and white rice pilaf, avoid stirring them together while they cook and combine them gently after both are tender. Cooking them separately also limits color transfer and makes it easier to control each rice's texture.
What can you serve with black and white rice pilaf?
Black and white rice pilaf pairs well with roasted vegetables, beans, fish, or grilled meat. Its contrasting grains work as a side for dishes with a sauce, but it can also be served as a simple base topped with vegetables.
How long does black and white rice pilaf last in the fridge?
Store black and white rice pilaf in a covered container in the refrigerator and use it within three to four days. Cool it promptly rather than leaving cooked rice at room temperature, and reheat it until steaming hot throughout.
Can you freeze black and white rice pilaf?
Yes, black and white rice pilaf freezes well in airtight, portion-sized containers. Let it cool promptly before freezing; when reheating, add a little water to help restore moisture and heat the rice until steaming hot throughout.
Black and white rice pilaf Vitamins & Minerals
Vitamins
B5
0.27mg · 5% DV
B6
0.09mg · 5% DV
B3
0.72mg · 5% DV
B1
0.04mg · 3% DV
Minerals
Manganese
0.9mg · 39% DV
Copper
0.18mg · 20% DV
Phosphorus
99mg · 14% DV
Zinc
1.08mg · 10% DV
Potassium ⭐
81mg · 2% DV
Sodium
9mg · 0% DV
Black and white rice pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black and white rice pilaf
To burn the 270 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 Black and white rice pilaf?
Black and white rice pilaf combines black rice with white rice, cooked with a little oil. The black grains tend to be chewier, with a gently nutty flavour, while the white rice brings a softer, familiar pilaf texture. Since the two types may take different times to cook, you can cook them separately and mix them just before serving to keep both pleasantly tender.
Serve it as a side with vegetables, beans, or a main dish; it also works simply with a spoonful of yogurt. It is chiefly a carbohydrate-rich accompaniment, so pair it with vegetables and a protein-containing dish for a more rounded meal. Keeping the oil modest lets the contrasting rice flavours come through without making the pilaf feel heavy.
How Nutritious Is Black and white rice pilaf?
Nutrient density
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.
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 Black and 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 Black and white rice pilaf Contain Allergens?
No known major allergens
Which Diets Is Black and 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
Black and white rice pilaf Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 20.3:1
Above the ideal 4:1 (20.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.