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Eggplant and Currant Rice Pilaf Calories

Aromatic rice pilaf with eggplant, currants and olive oil

In season: Summer · Autumn

CALORIES · 100 G

166kcal

GI

58medium

POTASSIUM · 100 G

132mg

FIBER · 100 G

2.1g

Quick answer

1 serving (medium) of Eggplant and Currant Rice Pilaf (180 g) has 299 calories. That works out to 166 calories per 100 g. It contains 52.4 g of carbs, 5.6 g of protein, 7.7 g of fat and 3.8 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

Eggplant and Currant Rice Pilaf Nutrition Facts

Selected: 1 serving (medium) · 180 g

299

KCAL / 180G

Carbs

52.4g

· 19% DV

Protein

5.6g

· 11% DV

Fat

7.7g

· 10% DV

Fiber

3.8g

· 14% DV

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

Calories come from: Carbs 70% · Protein 7% · Fat 23%

Eggplant and Currant Rice Pilaf nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories299 kcal
Total fat7.7 g10%
Saturated fat1.12 g6%
Trans fat0 g
Sodium315 mg14%
Total carbohydrate52.4 g19%
Fiber3.8 g14%
Protein5.6 g11%

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 Serving of Eggplant and Currant Rice Pilaf?

ServingAmountCalories
1 serving (medium)180 g299 kcal
1 tablespoon (medium)18 g30 kcal
1 piece (small)90 g149 kcal
100 g100 g166 kcal
1 serving (small)120 g199 kcal
1 cup (medium)150 g249 kcal
1 serving (large)250 g415 kcal
1 pack (medium)250 g415 kcal
1 serving (extra large)320 g531 kcal

Calculated from 166 calories per 100 g.

Frequently Asked Questions About Eggplant and Currant Rice Pilaf

How do you make eggplant and currant rice pilaf?

Eggplant and currant rice pilaf is made with rice, eggplant, dried currants, onion, oil and seasonings. Cook the rice until tender, then fold in separately cooked eggplant so it keeps its shape instead of breaking down in the pot.

What are currants in eggplant and currant rice pilaf?

Currants in eggplant and currant rice pilaf are tiny dried grapes, not fresh blackcurrants. Rinse them and briefly soak them in warm water if they feel very dry; drain well before adding them to the rice.

What rice is best for eggplant and currant rice pilaf?

A medium- or long-grain rice that cooks up fluffy works well for eggplant and currant rice pilaf. Rinse the grains until the water is mostly clear and drain them before cooking to help keep the finished pilaf from turning gummy.

Should you fry or roast the eggplant for eggplant and currant rice pilaf?

Either method works for eggplant and currant rice pilaf. Frying gives the eggplant a richer texture, while roasting uses less oil; cook it separately and stir it into the pilaf near the end to keep the pieces intact.

Is eggplant and currant rice pilaf a Turkish dish?

Yes, eggplant and currant rice pilaf is a Turkish-style variation of iç pilav, a seasoned rice pilaf often made with dried currants and spices. Recipes vary by household, and some versions also include pine nuts or liver.

What can you serve with eggplant and currant rice pilaf?

Eggplant and currant rice pilaf goes well with yogurt, a crisp salad or grilled vegetables. It can also accompany grilled meat, but the pilaf is substantial enough to serve as a vegetarian main with a simple salad.

Can you make eggplant and currant rice pilaf ahead of time?

Yes, you can make eggplant and currant rice pilaf ahead. Cool it promptly, refrigerate it in a covered container, then reheat it until steaming hot throughout; a splash of water helps loosen the rice.

Can you freeze eggplant and currant rice pilaf?

Yes, eggplant and currant rice pilaf can be frozen, although the eggplant and rice may soften after thawing. Freeze it in meal-sized portions, thaw in the refrigerator, and reheat thoroughly only once.

Can raisins replace currants in eggplant and currant rice pilaf?

Yes, raisins can replace currants in eggplant and currant rice pilaf. They are larger and often sweeter, so chop them if you want a more even texture and adjust the amount to taste.

Why is eggplant and currant rice pilaf called iç pilav?

İç pilav means a richly seasoned or filled-style pilaf in Turkish cooking; the name does not mean the rice is stuffed inside the eggplant. Eggplant and currant rice pilaf is served as a rice dish, often alongside other foods.

Eggplant and Currant Rice Pilaf Vitamins & Minerals

Vitamins

B6

0.29mg · 17% DV

B1

0.2mg · 17% DV

B3

2.43mg · 15% DV

B5

0.56mg · 11% DV

Minerals

Manganese

0.76mg · 33% DV

Copper

0.22mg · 24% DV

Selenium

13µg · 24% DV

Phosphorus

121mg · 17% DV

Sodium

315mg · 14% DV

Potassium ⭐

238mg · 7% DV

Eggplant and Currant Rice Pilaf Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

27
High

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

How to Burn Off Eggplant and Currant Rice Pilaf

To burn the 299 calories in 1 serving (medium) (180 g):

🚶

74min

Walking (5 km/h)

🏃

31min

Running (8 km/h)

🚴

41min

Cycling

🏊

35min

Swimming

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

What is Eggplant and Currant Rice Pilaf?

Eggplant and Currant Rice Pilaf is a Turkish-style variation on iç pilav, a seasoned rice pilaf traditionally served at celebratory meals. Rice is cooked with tender eggplant, small dried currants, olive oil and aromatic seasoning. The currants bring little sweet notes against the savoury rice and mild eggplant.

The grains are soft yet distinct, making the pilaf a useful side for roasted or grilled dishes, or a satisfying centrepiece for a meat-free meal. It is chiefly a carbohydrate-rich dish, with some fibre from the eggplant and currants. For a lighter plate, serve it with a crisp salad; a spoonful of yogurt also works if you eat dairy.

How Nutritious Is Eggplant and Currant Rice Pilaf?

Nutrient density

Medium

43/ 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

39/ 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 Eggplant and Currant 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 Eggplant and Currant Rice Pilaf Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts yes
Fish free
Soy free
Sesame free

Which Diets Is Eggplant and Currant 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

Eggplant and Currant Rice Pilaf Fat Profile

SATURATED

1.12g

MONOUNSATURATED

4.59g

POLYUNSATURATED

1.12g

⚖️

Omega 6:3 ratio 20.2:1

Above the ideal 4:1 (20.2:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.