1 serving (medium) of Corn Rice Pilaf (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 42.8 g of carbs, 4.1 g of protein, 3.2 g of fat and 2 g of fiber. Its 0.3 mg of Manganese covers 12% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.

What is Corn Rice Pilaf?

Corn Rice Pilaf combines rice with sweet corn kernels, cooked with a little oil and seasoning until the grains are tender and separate. Pilaf is made in many cuisines, and this simple combination works well as an everyday side rather than a dish tied to one specific region. The corn adds bright colour, a gentle sweetness and a plump, juicy bite to the mild rice.

Serve it warm alongside roasted vegetables, beans, grilled meat or fish; it also fits easily into a weeknight bowl with greens. Its energy comes mainly from carbohydrates, while protein and fibre are modest. For a lighter version, use just enough oil to coat the rice and pair the pilaf with vegetables and a more substantial protein source.

Corn Rice Pilaf Nutrition Facts

Selected: 100 g

145

KCAL / 100G

Carbs

28.5g

· 10% DV

Protein

2.7g

· 5% DV

Fat

2.1g

· 3% DV

Fiber

1.3g

· 5% DV

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

Calories come from: Carbs 79% · Protein 8% · Fat 13%

Corn Rice Pilaf Vitamins & Minerals

Vitamins

1.1mg · 7% DV

0.28mg · 6% DV

0.06mg · 5% DV

0.07mg · 4% DV

Minerals

Phosphorus

36mg · 5% DV

Selenium

2.2µg · 4% DV

Magnesium

11mg · 3% DV

Potassium ⭐

41mg · 1% DV

How Nutritious Is Corn Rice Pilaf?

Nutrient density

Low

25/ 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

36/ 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.

Corn Rice Pilaf Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Corn Rice Pilaf

To burn the 145 calories in 100 g:

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Corn 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 Corn Rice Pilaf 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 Corn 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

Corn Rice Pilaf Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 22:1

Above the ideal 4:1 (22:1).

Compare Corn Rice Pilaf

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Corn Rice Pilaf vs Breadstick265 kcal fewer per 100 g

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Foods Similar to Corn Rice Pilaf

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Corn Rice Pilaf

How do you make Corn Rice Pilaf?

Corn Rice Pilaf is made by cooking rice until fluffy and folding in sweet corn. Rinse and drain the rice, toast it briefly in oil, add water or stock, and cook covered; stir in cooked corn near the end so the kernels stay intact.

What ingredients go into Corn Rice Pilaf?

Corn Rice Pilaf usually contains rice, sweet corn, oil or butter, water or broth, and salt. Onion, black pepper, herbs, or mild spices are common additions, but the simple version lets the sweetness of the corn complement the savory rice.

Can you use canned corn in Corn Rice Pilaf?

Yes, canned corn works well in Corn Rice Pilaf. Drain and rinse it first to remove excess packing liquid and salt, then fold it into the cooked rice near the end. Frozen or freshly cooked corn works too.

How do you keep Corn Rice Pilaf from turning mushy?

To keep Corn Rice Pilaf fluffy, rinse the rice until the water runs mostly clear, measure the cooking liquid carefully, and avoid stirring while it cooks. Let the pilaf rest covered after cooking, then gently fold in the corn with a fork.

Is Corn Rice Pilaf a traditional dish, and where does it come from?

Corn Rice Pilaf is a simple rice-and-corn preparation rather than one dish with a single agreed origin. Rice pilafs have traditions across many regions, while adding sweet corn is a flexible home-cooking variation found in different cuisines.

What can you serve with Corn Rice Pilaf?

Serve Corn Rice Pilaf with grilled chicken, fish, beans, or roasted vegetables. A crisp salad or a tangy yogurt-based side balances the corn’s sweetness, while a richer main dish makes the pilaf a straightforward, mild accompaniment.

Can you freeze Corn Rice Pilaf?

Yes, Corn Rice Pilaf can be frozen, though the rice may soften slightly after thawing. Cool it promptly, portion it into airtight containers, and freeze; thaw in the refrigerator and reheat until steaming hot throughout.

How long does Corn Rice Pilaf last in the fridge?

Corn Rice Pilaf keeps for about three to four days in a refrigerator kept at 40°F (4°C) or colder. Refrigerate it promptly in a shallow, covered container, and reheat only the portion you plan to eat until steaming hot.

Which rice works best for Corn Rice Pilaf?

Long-grain rice is a good choice for Corn Rice Pilaf because its grains tend to stay separate after cooking. Basmati gives it a fragrant character, while ordinary long-grain white rice has a milder taste that pairs easily with sweet corn.

How can you add more flavor to Corn Rice Pilaf without overpowering the corn?

Cook a little onion in the oil before adding the rice, and use broth instead of plain water for a deeper savory flavor. Finish Corn Rice Pilaf with black pepper or fresh herbs; strong spices can overwhelm the corn’s gentle sweetness.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026