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Black Rice Pilaf with Peas and Carrots Calories
Black rice pilaf with peas and carrots; provides fiber and plant-based nutrients. Oil and salt content can vary by recipe.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Black Rice Pilaf with Peas and Carrots (180 g) has 272 calories. That works out to 151 calories per 100 g. It contains 49 g of carbs, 7.4 g of protein, 5.9 g of fat and 5.8 g of fiber. Its 1.4 mg of Manganese covers 59% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Black Rice Pilaf with Peas and Carrots Nutrition Facts
Selected: 1 cup (medium) · 180 g
272
KCAL / 180G
Carbs
49g
· 18% DV
Protein
7.4g
· 15% DV
Fat
5.9g
· 8% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 11% · Fat 19%
Black Rice Pilaf with Peas and Carrots nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 272 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 49 g | 18% |
| Fiber | 5.8 g | 21% |
| Protein | 7.4 g | 15% |
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 Pilaf with Peas and Carrots?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 272 kcal |
| 4 tablespoon (small) | 60 g | 91 kcal |
| ½ cup (half) | 90 g | 136 kcal |
| 100 g | 100 g | 151 kcal |
| 1 serving (medium) | 200 g | 302 kcal |
| 1 cup (large) | 240 g | 362 kcal |
| 1.5 cup (large) | 270 g | 408 kcal |
| 1 serving (large) | 300 g | 453 kcal |
Calculated from 151 calories per 100 g.
Frequently Asked Questions About Black Rice Pilaf with Peas and Carrots
What is black rice pilaf with peas and carrots made of?
Black rice pilaf with peas and carrots is usually made with black rice, peas, carrots, onion, cooking liquid, and seasonings. Recipes may use water or broth and vary in how much oil and salt they include.
How do you cook black rice pilaf with peas and carrots?
Rinse and drain the black rice, then sauté it with onion and diced carrots before adding water or broth. Simmer until the rice is tender, adding peas near the end so they stay intact rather than becoming mushy.
Why does black rice pilaf with peas and carrots turn purple?
Black rice contains natural pigments in its outer layer that seep into the cooking liquid and can tint the pilaf purple. This is a normal feature of cooking black rice, not a sign that the dish has spoiled.
Should you soak black rice before making black rice pilaf with peas and carrots?
Soaking black rice is optional, but it can help the grains cook more evenly and may shorten the cooking time. Without soaking, the rice can still be used; allow for a longer cook than you would with white rice.
How is black rice pilaf with peas and carrots different from wild rice?
Black rice pilaf with peas and carrots is made with cultivated black rice, while wild rice comes from aquatic grasses and is not the same grain. Both can have a chewy texture, but their flavor, appearance, and cooking needs differ.
Can you use frozen peas in black rice pilaf with peas and carrots?
Yes, frozen peas work well in black rice pilaf with peas and carrots. Add them toward the end of cooking so they heat through without turning soft and losing their bright color. There is no need to thaw them first.
Can black rice pilaf with peas and carrots be frozen?
Yes, black rice pilaf with peas and carrots can be frozen in an airtight container once it has cooled. Thaw it in the refrigerator and reheat it thoroughly, adding a little water if the rice seems dry.
What can you serve with black rice pilaf with peas and carrots?
Black rice pilaf with peas and carrots pairs well with roasted vegetables, grilled fish, tofu, or chicken. A crisp salad or a simple yogurt sauce also complements the rice and makes the dish part of a fuller meal.
Is black rice pilaf with peas and carrots a good meal-prep dish?
Yes, black rice pilaf with peas and carrots works well for meal prep because it can be portioned and reheated. Keep it refrigerated in sealed containers, and add a splash of water when reheating to refresh the rice's texture.
Why is black rice pilaf with peas and carrots chewier than regular rice pilaf?
Black rice pilaf with peas and carrots is often chewier because black rice keeps more of its firm outer layer than polished white rice. It may need a longer simmer, and its grains can remain pleasantly firm even when fully cooked.
Black Rice Pilaf with Peas and Carrots Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
B6
0.27mg · 16% DV
B3
2.52mg · 16% DV
Folate
50.4µg · 13% DV
Minerals
Manganese
1.35mg · 59% DV
Copper
0.29mg · 32% DV
Phosphorus
189mg · 27% DV
Magnesium
79mg · 19% DV
Sodium
234mg · 10% DV
Potassium ⭐
261mg · 8% DV
Black Rice Pilaf with Peas and Carrots Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Rice Pilaf with Peas and Carrots
To burn the 272 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 Pilaf with Peas and Carrots?
Black Rice Pilaf with Peas and Carrots combines black rice with sweet peas and carrots in a colourful, vegetable-studded pilaf. It is a flexible home-style preparation rather than a single fixed recipe: the rice is cooked with the vegetables, sometimes with onion, until tender. Black rice is used in dishes across parts of Asia, while this combination also works easily in everyday cooking elsewhere.
The grains usually stay pleasantly chewy, with the peas and carrots softening the dish’s earthy flavour. Serve it warm as a side, or make it a simple plant-based meal with a salad or beans. It provides fibre and plant-based nutrients; the amount of oil and salt depends on the recipe. For a lighter version, use less oil and add extra vegetables.
How Nutritious Is Black Rice Pilaf with Peas and Carrots?
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 Pilaf with Peas and Carrots 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 Pilaf with Peas and Carrots Contain Allergens?
No known major allergens
Which Diets Is Black Rice Pilaf with Peas and Carrots 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 Pilaf with Peas and Carrots Fat Profile
SATURATED
0.9g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.