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Fiber-rich black rice pilaf with pomegranate and antioxidants
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 281 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 56.2 g | 20% |
| Fiber | 4.7 g | 17% |
| Protein | 6.1 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 281 kcal |
| 1 tablespoon (shredded) | 18 g | 28 kcal |
| 1 piece (half) | 90 g | 140 kcal |
| 100 g | 100 g | 156 kcal |
| 1 serving (small) | 120 g | 187 kcal |
| 1 cup (small) | 140 g | 218 kcal |
| 1 serving (medium) | 180 g | 281 kcal |
| 1 cup (large) | 240 g | 374 kcal |
| 1 serving (large) | 260 g | 406 kcal |
Calculated from 156 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 281 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.
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.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
No known major allergens
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
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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Nutrition data compiled from USDA FoodData Central and scientific sources.