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A mound of glossy, nearly black rice grains is served on a plate, dotted with bright ruby-red pomegranate seeds and flecks of green herbs.
●Low GI

Black rice pilaf with pomegranate Calories

Fiber-rich black rice pilaf with pomegranate and antioxidants

In season: Autumn · Winter

CALORIES · 100 G

156kcal

GI

48low

POTASSIUM · 100 G

118mg

FIBER · 100 G

2.6g

Quick answer

1 cup (medium) of Black rice pilaf with pomegranate (180 g) has 281 calories. That works out to 156 calories per 100 g. It contains 56.2 g of carbs, 6.1 g of protein, 3.2 g of fat and 4.7 g of fiber. Its 1.9 mg of Manganese covers 82% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Black rice pilaf with pomegranate Nutrition Facts

Selected: 1 cup (medium) · 180 g

281

KCAL / 180G

Carbs

56.2g

· 20% DV

Protein

6.1g

· 12% DV

Fat

3.2g

· 4% DV

Fiber

4.7g

· 17% DV

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

Calories come from: Carbs 81% · Protein 9% · Fat 10%

Black rice pilaf with pomegranate nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories281 kcal
Total fat3.2 g4%
Saturated fat0.58 g3%
Trans fat0 g
Sodium324 mg14%
Total carbohydrate56.2 g20%
Fiber4.7 g17%
Protein6.1 g12%

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 pomegranate?

ServingAmountCalories
1 cup (medium)180 g281 kcal
1 tablespoon (shredded)18 g28 kcal
1 piece (half)90 g140 kcal
100 g100 g156 kcal
1 serving (small)120 g187 kcal
1 cup (small)140 g218 kcal
1 serving (medium)180 g281 kcal
1 cup (large)240 g374 kcal
1 serving (large)260 g406 kcal

Calculated from 156 calories per 100 g.

Frequently Asked Questions About Black rice pilaf with pomegranate

How do you make black rice pilaf with pomegranate?

To make black rice pilaf with pomegranate, rinse the rice, then cook it with sautéed onion, seasoning and liquid until tender. Let it rest briefly, fluff the grains, and fold in pomegranate seeds just before serving so they stay fresh and crisp.

Why does black rice pilaf with pomegranate turn purple?

Black rice pilaf with pomegranate can turn deep purple because black rice releases its natural pigments as it cooks. The color spreading into the cooking liquid and rice is normal, and the pomegranate adds its own red accents when stirred in.

Do you need to soak rice for black rice pilaf with pomegranate?

No, soaking is not essential for black rice pilaf with pomegranate, though it can help the grains cook more evenly and in less time. Rinse the rice first, and drain it well if you choose to soak it.

When should you add pomegranate to black rice pilaf with pomegranate?

Add the pomegranate seeds to black rice pilaf with pomegranate after the rice has finished cooking. This keeps the seeds plump and crisp instead of letting them soften or bleed too much color into the pilaf.

What should you serve with black rice pilaf with pomegranate?

Black rice pilaf with pomegranate pairs well with roasted vegetables, grilled fish or chicken, and dishes with warm spices. For a plant-based meal, serve it with lentils or chickpeas; the tart-sweet seeds brighten those hearty flavors.

Can you make black rice pilaf with pomegranate using white rice?

Yes, you can make a similar pilaf with white rice, but it will not have the same dark color, chewy texture or earthy flavor. White rice cooks faster, so use a separate cooking method rather than following black rice timing.

How do you store leftover black rice pilaf with pomegranate?

Store leftover black rice pilaf with pomegranate in a covered container in the refrigerator and eat it within a few days. If possible, keep the pomegranate seeds separate and add them after reheating for a fresher texture.

How long does black rice take to cook for black rice pilaf with pomegranate?

Black rice takes longer to cook than white rice, and the exact time varies by variety and whether it has been soaked. Check the package directions and taste a grain for tenderness before mixing in the pomegranate.

What seasonings go well in black rice pilaf with pomegranate?

Cinnamon, allspice and black pepper complement black rice pilaf with pomegranate, while fresh herbs can make it taste brighter. Use the warm spices lightly so they do not overpower the fruit's tart sweetness.

Can you prepare black rice pilaf with pomegranate ahead of time?

Yes, cook the rice portion of black rice pilaf with pomegranate ahead and refrigerate it, then reheat it gently before serving. Add the pomegranate seeds and any fresh herbs at the end to preserve their color and texture.

Black rice pilaf with pomegranate Vitamins & Minerals

Vitamins

B5

0.63mg · 13% DV

B3

1.98mg · 12% DV

B6

0.16mg · 9% DV

B1

0.09mg · 8% DV

Minerals

Manganese

1.89mg · 82% DV

Phosphorus

176mg · 25% DV

Copper

0.22mg · 24% DV

Selenium

8.64µg · 16% DV

Sodium

324mg · 14% DV

Potassium ⭐

212mg · 6% DV

Black rice pilaf with pomegranate Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

27
High

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

How to Burn Off Black rice pilaf with pomegranate

To burn the 281 calories in 1 cup (medium) (180 g):

🚶

70min

Walking (5 km/h)

🏃

29min

Running (8 km/h)

🚴

38min

Cycling

🏊

33min

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 pomegranate?

Black rice pilaf with pomegranate pairs chewy, subtly nutty black rice with the bright, tart crunch of pomegranate seeds. It makes a colourful side dish or a light main, and is easy to serve warm or at room temperature. Add the pomegranate near the end so its fresh texture stands out against the tender rice.

The dish is mainly a source of carbohydrates, with some fibre and comparatively little protein. Across the Mediterranean and beyond, it works well alongside roasted vegetables, beans, or grilled meat; it can also anchor a plant-based meal with lentils or chickpeas. For a lighter version, keep the added oil modest and serve it with a generous salad.

How Nutritious Is Black rice pilaf with pomegranate?

Nutrient density

High

63/ 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

Medium

43/ 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.

Is Black rice pilaf with pomegranate 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 pomegranate 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 Black rice pilaf with pomegranate 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 pomegranate Fat Profile

SATURATED

0.58g

MONOUNSATURATED

0.92g

POLYUNSATURATED

0.81g

⚖️

Omega 6:3 ratio 15.2:1

Above the ideal 4:1 (15.2:1).

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Foods Similar to Black rice pilaf with pomegranate

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Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

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450 kcal

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150 kcal

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140 kcal

🍝

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155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.