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Lean Basmati Rice Pilaf Calories
Low-fat, light pilaf, long-grain basmati rice
CALORIES
GI
POTASSIUM
FIBER
Lean Basmati Rice Pilaf Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
26g
· 89%
Protein
2.7g
· 9%
Fat
0.3g
· 2%
Fiber
0.7g
Lean Basmati Rice Pilaf Vitamins & Minerals
Vitamins
B3
1.2mg · 8% DV
B1
0.07mg · 6% DV
B5
0.3mg · 6% DV
B6
0.09mg · 5% DV
Minerals
Selenium
7µg · 13% DV
Phosphorus
33mg · 5% DV
Magnesium
13mg · 3% DV
Calcium
5mg · 1% DV
Lean Basmati Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lean Basmati 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 Lean Basmati Rice Pilaf Contain Allergens?
No known major allergens
Which Diets Is Lean Basmati Rice Pilaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lean Basmati Rice Pilaf Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Foods Similar to Lean Basmati Rice Pilaf
Lean Basmati Rice Pilaf — Frequently Asked Questions
Why does lean basmati rice pilaf turn mushy, and how can I keep the grains separate?
The usual causes are too much water, overcooking, and stirring the rice too often. Rinsing off some surface starch, using the right water ratio, and letting it rest after cooking help keep it fluffy.
Is lean basmati rice pilaf good for meal prep?
Yes, it works well for meal prep if you cool it promptly and refrigerate it soon after cooking. Reheat it thoroughly before eating.
How long does cooked basmati rice pilaf keep in the fridge?
It typically keeps for about 3 to 4 days in a sealed container. If it smells off, feels unusually sticky, or tastes sour, discard it.
Can I freeze lean basmati rice pilaf?
Yes, you can freeze it in portions in airtight containers or freezer bags. The texture may soften slightly after thawing, but it is usually still fine once reheated.
Is basmati rice pilaf better before or after a workout?
It can fit both times because it is usually easy to digest and provides carbohydrate. Before training, keep the meal light; after training, pair it with a protein source for a more balanced recovery meal.
Does eating basmati rice pilaf at night cause weight gain?
No single food causes weight gain just because you eat it at night. Overall intake, portion size, and what you eat with it matter more.
Is basmati rice pilaf a better choice than white bread?
It can be, especially in a plated meal where portions are easier to control and it is eaten with protein and vegetables. The better choice still depends on serving size and the rest of the meal.
What should I eat with lean basmati rice pilaf to make it more filling?
Pair it with protein-rich foods such as beans, lentils, tofu, yogurt, eggs, fish, or chicken, plus vegetables. That combination is usually more satisfying than rice alone.
Does rinsing basmati rice reduce its nutrition?
Rinsing mainly removes excess surface starch and improves texture. In normal home cooking, it is not expected to cause a meaningful nutritional loss.
Who should be more careful with basmati rice pilaf?
People who monitor blood sugar may need to pay closer attention to portions because it is still a carb-focused food. Anyone with a medical diet for kidney, digestive, or metabolic conditions should fit it into their own plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.