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Black Rice and Basmati Pilaf Calories
Source of fiber and manganese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Black Rice and Basmati Pilaf (180 g) has 250 calories. That works out to 139 calories per 100 g. It contains 52.7 g of carbs, 5.6 g of protein, 1.4 g of fat and 3.1 g of fiber. Its 1.4 mg of Manganese covers 61% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
Black Rice and Basmati Pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
250
KCAL / 180G
Carbs
52.7g
· 19% DV
Protein
5.6g
· 11% DV
Fat
1.4g
· 2% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 9% · Fat 5%
Black Rice and Basmati Pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 52.7 g | 19% |
| Fiber | 3.1 g | 11% |
| Protein | 5.6 g | 11% |
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 Rice and Basmati Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 250 kcal |
| 1 tablespoon (small) | 15 g | 21 kcal |
| 100 g | 100 g | 139 kcal |
| 1 cup (small) | 120 g | 167 kcal |
| 1 serving (medium) | 200 g | 278 kcal |
| 1 pack (medium) | 250 g | 348 kcal |
| 1 cup (large) | 270 g | 375 kcal |
| 1 serving (large) | 300 g | 417 kcal |
Calculated from 139 calories per 100 g.
Frequently Asked Questions About Black Rice and Basmati Pilaf
How do you cook Black Rice and Basmati Pilaf?
Cook the black rice and basmati separately, then combine them near the end. Black rice usually needs longer to become tender, so cooking both from the start can leave the basmati soft or mushy before the black rice is ready.
What ingredients are usually in Black Rice and Basmati Pilaf?
Black Rice and Basmati Pilaf is made with black rice and basmati, often cooked with aromatics such as onion, oil, and spices. Broth, herbs, and vegetables are common additions, but the recipe varies by cook and cuisine.
Does black rice need soaking for Black Rice and Basmati Pilaf?
Soaking the black rice beforehand can shorten its cooking time and help it cook more evenly. Follow the package guidance for the variety you have, and prepare the basmati separately so it does not overcook while the black rice softens.
Why does Black Rice and Basmati Pilaf turn purple?
Black rice contains natural pigments that can tint the cooking water and the finished Black Rice and Basmati Pilaf purple. This is normal. Cook the two rices separately if you want the basmati grains to keep a lighter color.
What can you serve with Black Rice and Basmati Pilaf?
Serve Black Rice and Basmati Pilaf with roasted vegetables, lentils, grilled fish, or chicken. Its nutty, aromatic character also works well alongside a crisp salad or a simple yogurt sauce, depending on whether you want a plant-based or meat-based meal.
Can you make Black Rice and Basmati Pilaf in a rice cooker?
Yes, but the different cooking times make it easier to cook the rices separately. Use the rice cooker for the black rice, prepare the basmati on its own, and fold them together before serving for better texture.
How should you store leftover Black Rice and Basmati Pilaf?
Refrigerate leftover Black Rice and Basmati Pilaf promptly in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout, rather than warming and cooling the whole batch repeatedly.
Can Black Rice and Basmati Pilaf be frozen?
Yes. Freeze Black Rice and Basmati Pilaf in meal-sized portions once it has cooled, using airtight containers. Thaw it in the refrigerator and reheat until piping hot; the grains may be a little softer after freezing.
What does Black Rice and Basmati Pilaf taste like?
Black Rice and Basmati Pilaf combines basmati’s fragrant, separate grains with black rice’s chewier texture and subtly nutty flavor. The black rice also brings a deeper color, while the basmati keeps the overall dish light and aromatic.
Can you use only black rice in Black Rice and Basmati Pilaf?
Yes, you can make the dish with only black rice, but it will no longer have basmati’s fluffy texture and fragrance. Adjust the cooking time and liquid to the black rice package directions, since varieties differ.
Black Rice and Basmati Pilaf Vitamins & Minerals
Vitamins
B3
2.12mg · 13% DV
B5
0.61mg · 12% DV
B6
0.18mg · 11% DV
B1
0.13mg · 11% DV
Minerals
Manganese
1.4mg · 61% DV
Selenium
13µg · 24% DV
Copper
0.2mg · 22% DV
Phosphorus
133mg · 19% DV
Potassium ⭐
113mg · 3% DV
Sodium
3.6mg · 0% DV
Black Rice and Basmati Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Rice and Basmati Pilaf
To burn the 250 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 Rice and Basmati Pilaf?
Black Rice and Basmati Pilaf brings together dark, pleasantly chewy black rice and fragrant, long-grain basmati, cooked in the pilaf style. It is a combination rather than a dish tied to one specific region, drawing on the familiar pilaf approach of cooking rice so the grains remain distinct.
Its nutty aroma and varied texture make it satisfying on its own, or a good partner for vegetables, beans, and grilled foods. Serve it warm as a side or as the base for a simple bowl with herbs and seasonal vegetables. It provides fibre and manganese. For a lighter version, use oil sparingly; black rice can take longer to cook than basmati, so start it earlier or cook the two rices separately before combining.
How Nutritious Is Black Rice and Basmati 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 Black Rice and Basmati 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 Rice and Basmati Pilaf Contain Allergens?
No known major allergens
Which Diets Is Black Rice and Basmati 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 Rice and Basmati Pilaf Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.