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Cold Rice Pilaf Calories
Cooled rice pilaf cooked with oil
CALORIES
GI
POTASSIUM
FIBER
Cold Rice Pilaf Nutrition Facts
Selected: 100 g
158
KCAL / 100G
Carbs
29.8g
· 75%
Protein
2.7g
· 7%
Fat
3.2g
· 18%
Fiber
0.4g
Cold Rice Pilaf Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
B3
0.45mg · 3% DV
B5
0.11mg · 2% DV
B6
0.04mg · 2% DV
Minerals
Selenium
7µg · 13% DV
Zinc
1mg · 9% DV
Sodium
130mg · 6% DV
Phosphorus
43mg · 6% DV
Cold Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cold 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 Cold Rice Pilaf Contain Allergens?
No known major allergens
Which Diets Is Cold 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
Cold Rice Pilaf Fat Profile
SATURATED
0.43g
MONOUNSATURATED
1.45g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 44:1
Above the ideal 4:1 (44:1).
Foods Similar to Cold Rice Pilaf
Cold Rice Pilaf — Frequently Asked Questions
Why does cold rice pilaf sometimes turn dry or firm?
Rice loses moisture in the fridge, and the starch structure tightens as it cools. A small amount of water, olive oil, or a light dressing stirred in before serving can improve the texture.
How should cold rice pilaf be stored safely?
It should be cooled promptly after cooking and refrigerated rather than left at room temperature for long periods. Keeping it in an airtight container helps reduce drying out and lowers food safety risk.
Can cold rice pilaf be frozen?
Yes, it can be frozen, though the grains may become slightly more fragile after thawing. Freezing it in small portions usually gives the best result.
What can you pair with cold rice pilaf to make it a more balanced meal?
On its own, it is mostly a carbohydrate food, so pairing it with beans, lentils, yogurt, tofu, eggs, or chicken makes the meal more balanced. Adding vegetables also improves volume and satiety.
Is cold rice pilaf better before or after a workout?
It can work well before exercise as a relatively easy-to-digest carbohydrate source. After training, it is better combined with a protein-rich food rather than eaten alone.
What ingredients work well if you want to turn cold rice pilaf into a salad?
Fresh herbs, cucumber, spring onion, chickpeas, lemon juice, and olive oil are common additions. These ingredients add flavor, freshness, and more variety to the meal.
How does cold rice pilaf compare with bulgur for cold meals?
Rice has a milder flavor and softer texture, which makes it easy to pair with many ingredients. Bulgur is often chosen by people who want a nuttier taste, more chew, and typically more fiber.
Is it okay to eat cold rice pilaf at night?
Yes, it can be eaten at night; portion size and what you eat with it matter more than the clock. Pairing it with vegetables and protein usually makes it feel lighter and more satisfying.
Can cold rice pilaf be reheated and then chilled again?
Repeated reheating and re-chilling is not ideal because each temperature cycle increases food safety risk. It is safer to portion it early and only handle the amount you plan to eat.
Who should be more careful with cold rice pilaf?
People who are managing blood sugar may want to watch portion size and combine it with protein, fat, or fiber-rich foods. Everyone should also be careful with storage, because cooked rice can become unsafe if handled poorly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.