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Aromatic rice pilaf with meat, carrots, and raisins
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Kabuli pilaf (220 g) has 409 calories. That works out to 186 calories per 100 g. It contains 54.6 g of carbs, 13.4 g of protein, 15 g of fat and 3.1 g of fiber. Its 0.9 µg of B12 covers 39% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 220 g
409
KCAL / 220G
Carbs
54.6g
· 20% DV
Protein
13.4g
· 27% DV
Fat
15g
· 19% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 13% · Fat 33%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 409 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 3.74 g | 19% |
| Trans fat | 0.07 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 54.6 g | 20% |
| Fiber | 3.1 g | 11% |
| Protein | 13.4 g | 27% |
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) | 220 g | 409 kcal |
| 1 tablespoon (mini) | 18 g | 33 kcal |
| 1 piece (small) | 90 g | 167 kcal |
| 100 g | 100 g | 186 kcal |
| 1 piece (large) | 140 g | 260 kcal |
| 1 cup (small) | 180 g | 335 kcal |
| 1 serving (medium) | 250 g | 465 kcal |
| 1 cup (large) | 300 g | 558 kcal |
| 1 serving (large) | 350 g | 651 kcal |
Calculated from 186 calories per 100 g.
Kabuli pilaf is an Afghan rice dish typically made with meat and topped with sweet, spiced carrots and raisins. It is often served as a centerpiece for family meals and celebrations.
Yes. Kabuli pilaf is also called Kabuli pulao or qabuli palaw; the spellings vary because the name is transliterated from regional languages. Recipes differ, but they refer to the Afghan rice dish made with meat, carrots, and raisins.
Kabuli pilaf is an Afghan dish in which rice is commonly cooked with meat stock and finished with carrot and raisin toppings. Biryani is a South Asian family of dishes, often layered with marinated meat and rice and seasoned with a different blend of spices.
Lamb or mutton is common in Kabuli pilaf, though beef and other meats appear in some recipes. The meat is usually cooked until tender, and its broth gives the rice much of its savory flavor.
Raisins and carrots give Kabuli pilaf its recognizable sweet-savory contrast and colorful topping. The carrots are often cut into thin strips and cooked until tender, while the raisins soften and add bursts of sweetness alongside the spiced meat and rice.
Rinse and drain the rice well, use the measured cooking liquid, and avoid stirring it repeatedly as it cooks. Letting Kabuli pilaf rest covered after cooking helps the grains firm up and separate before serving.
Yes, Kabuli pilaf can be made with vegetable stock instead of meat and meat broth. The carrots, raisins, and spices preserve its sweet-savory character; chickpeas or mushrooms can add substance, although this is a variation rather than the classic meat version.
The topping is usually thinly sliced or julienned carrots, often cooked with raisins until soft and sweet. Some cooks add nuts such as almonds or pistachios for crunch, but the exact garnish varies between recipes.
Kabuli pilaf is often served as a complete main dish, with the meat and carrot-raisin topping arranged over the rice. Fresh salad, yogurt, or pickles can accompany it to balance the rich, spiced flavors.
Refrigerate leftover Kabuli pilaf in a covered container within two hours of cooking and eat it within three to four days. Reheat it until steaming hot throughout, and avoid leaving cooked rice at room temperature for an extended period.
Vitamins
B12
0.92µg · 38% DV
Vitamin A
259.6µg · 29% DV
B3
4.18mg · 26% DV
B6
0.35mg · 21% DV
Minerals
Manganese
0.86mg · 37% DV
Selenium
17µg · 31% DV
Copper
0.24mg · 27% DV
Phosphorus
172mg · 25% DV
Sodium
528mg · 23% DV
Potassium ⭐
387mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 409 calories in 1 cup (medium) (220 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.
Kabuli pilaf is an Afghan rice dish associated with Kabul, usually prepared with meat—often lamb—then topped with tender carrot strips and raisins. Fragrant spices give it a savoury, gently sweet character, while the rice absorbs the cooking juices.
In Afghanistan it is served as a centrepiece for family meals and gatherings; elsewhere, it works well as a substantial main with a crisp salad or plain yogurt. Rice and raisins make it carbohydrate-forward, while the meat contributes protein, so it is filling rather than a light side. For a less rich plate, use a modest portion of meat and balance the pilaf with vegetables.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.74g
MONOUNSATURATED
5.72g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 25.7:1
Above the ideal 4:1 (25.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.