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A mound of long-grain rice is topped with thin golden-orange carrot strips, dark raisins, slivered nuts, and browned pieces of meat, with the grains and toppings clearly visible on a serving plate.

Kabuli pilaf Calories

Aromatic rice pilaf with meat, carrots, and raisins

CALORIES · 100 G

186kcal

GI

58medium

POTASSIUM · 100 G

176mg

FIBER · 100 G

1.4g

Quick answer

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.

Kabuli pilaf Nutrition Facts

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%

Kabuli pilaf nutrition facts table · 1 cup (medium) (220 g)

NutrientAmount% DV
Calories409 kcal
Total fat15 g19%
Saturated fat3.74 g19%
Trans fat0.07 g
Sodium528 mg23%
Total carbohydrate54.6 g20%
Fiber3.1 g11%
Protein13.4 g27%

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 Cup of Kabuli pilaf?

ServingAmountCalories
1 cup (medium)220 g409 kcal
1 tablespoon (mini)18 g33 kcal
1 piece (small)90 g167 kcal
100 g100 g186 kcal
1 piece (large)140 g260 kcal
1 cup (small)180 g335 kcal
1 serving (medium)250 g465 kcal
1 cup (large)300 g558 kcal
1 serving (large)350 g651 kcal

Calculated from 186 calories per 100 g.

Frequently Asked Questions About Kabuli pilaf

What is Kabuli pilaf?

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.

Is Kabuli pilaf the same as Afghan pulao?

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.

What is the difference between Kabuli pilaf and biryani?

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.

What kind of meat is used in Kabuli pilaf?

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.

Why does Kabuli pilaf have raisins and carrots?

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.

How do you keep Kabuli pilaf rice fluffy?

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.

Can you make Kabuli pilaf without meat?

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.

What is the crunchy topping on Kabuli pilaf?

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.

What is traditionally served with Kabuli pilaf?

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.

How should you store leftover Kabuli pilaf?

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.

Kabuli pilaf Vitamins & Minerals

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

Kabuli pilaf Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

30.8
High

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

How to Burn Off Kabuli pilaf

To burn the 409 calories in 1 cup (medium) (220 g):

🚶

101min

Walking (5 km/h)

🏃

42min

Running (8 km/h)

🚴

56min

Cycling

🏊

48min

Swimming

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

What is Kabuli pilaf?

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.

How Nutritious Is Kabuli pilaf?

Nutrient density

Medium

48/ 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

38/ 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 Kabuli 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 Kabuli 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 Kabuli pilaf Good For?

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

Kabuli pilaf Fat Profile

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.