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Rice dish with herbs and yogurt
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Herbed rice with yogurt (180 g) has 238 calories. That works out to 132 calories per 100 g. It contains 38.5 g of carbs, 6.8 g of protein, 6.1 g of fat and 1.4 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 180 g
238
KCAL / 180G
Carbs
38.5g
· 14% DV
Protein
6.8g
· 14% DV
Fat
6.1g
· 8% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 12% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0.04 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 38.5 g | 14% |
| Fiber | 1.4 g | 5% |
| Protein | 6.8 g | 14% |
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 serving (medium) | 180 g | 238 kcal |
| 1 tablespoon (small) | 20 g | 26 kcal |
| 1 piece (small) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 1 cup (medium) | 160 g | 211 kcal |
| 2 piece (double) | 180 g | 238 kcal |
| 1 serving (large) | 250 g | 330 kcal |
Calculated from 132 calories per 100 g.
Herbed rice with yogurt is a rice dish cooked with fresh herbs and served with yogurt, either on top or alongside. Recipes vary in their choice of greens and in whether the yogurt is spooned over the rice or kept separate.
Cook rice until tender, fold in chopped herbs at the stage specified by your recipe, and let it rest covered. Serve herbed rice with yogurt on the side or spooned over the rice just before eating.
Parsley, dill, mint, and scallions all work well in herbed rice with yogurt. There is no fixed herb blend, so use fresh greens that suit the recipe; sturdier leaves may need to go in earlier than delicate herbs.
No, yogurt is usually added after the rice has cooked, or served separately. Boiling yogurt with the rice can make it split, so let the rice stop steaming heavily before spooning yogurt over it.
Rinse the rice before cooking, avoid stirring it repeatedly, and leave it covered to rest once cooked. For herbed rice with yogurt, add the yogurt at serving time rather than mixing it into the pot, which helps preserve the rice’s texture.
Herbed rice with yogurt pairs well with grilled vegetables, a crisp salad, or a simply seasoned bean dish. Since the rice already comes with yogurt, contrasting textures and a non-creamy side make the meal feel more balanced.
Yes, you can make herbed rice with yogurt with properly refrigerated leftover rice. Reheat the rice thoroughly, fold in fresh herbs, and add the yogurt at the end; herbs cooked into rice earlier may lose their freshness.
Keep herbed rice with yogurt in a covered container in the refrigerator and eat it within three to four days. If the yogurt has already been mixed in, the rice may soften, so storing the yogurt separately gives a better texture.
The rice portion of herbed rice with yogurt can be frozen, though the herbs may soften after thawing. Freeze it without the yogurt when possible, then thaw and reheat the rice thoroughly before adding fresh yogurt to serve.
Yes, brown rice can be used for herbed rice with yogurt, but it takes longer to cook and has a firmer, chewier texture than white rice. Cook it until tender before adding delicate herbs, and serve the yogurt separately.
Vitamins
Vitamin K
25.2µg · 21% DV
Biotin
3.24µg · 11% DV
B12
0.22µg · 9% DV
B2
0.11mg · 8% DV
Minerals
Manganese
0.5mg · 22% DV
Phosphorus
122mg · 17% DV
Selenium
8.64µg · 16% DV
Sodium
324mg · 14% DV
Potassium ⭐
173mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 238 calories in 1 serving (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.
Herbed rice with yogurt is a home-style rice dish in which fresh herbs are cooked with the rice or folded in, then paired with yogurt. The choice of herbs varies with the season and household; the yogurt may be spooned over the rice or served alongside. It is associated with Turkish cooking, where rice dishes often share the table with vegetables and other sides.
The rice is soft and gently fragrant, while cool yogurt brings a mild tang. Serve it as a simple lunch or dinner, alongside a salad or cooked vegetables; leftovers also work well chilled. It is mainly a carbohydrate dish, with relatively little protein, so you could pair it with beans or another protein-rich side for a more filling meal. For a lighter serving, use plain yogurt sparingly and add plenty of herbs.
Medium
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.
Contains these allergens:
Vegan
— Not 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
2.43g
MONOUNSATURATED
1.84g
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.