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A mound of fluffy rice mixed with small brown lentils and scattered golden raisins, with distinct grains and lentils visible, served on a plate.

Lentil pilaf with raisins Calories

Fiber- and plant-protein-rich pilaf with a mild sweetness from raisins

CALORIES · 100 G

156kcal

GI

52medium

POTASSIUM · 100 G

210mg

FIBER · 100 G

4.6g

Quick answer

1 cup (medium) of Lentil pilaf with raisins (180 g) has 281 calories. That works out to 156 calories per 100 g. It contains 51.1 g of carbs, 9.4 g of protein, 4.3 g of fat and 8.3 g of fiber. Its 0.9 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.

Lentil pilaf with raisins Nutrition Facts

Selected: 1 cup (medium) · 180 g

281

KCAL / 180G

Carbs

51.1g

· 19% DV

Protein

9.4g

· 19% DV

Fat

4.3g

· 6% DV

Fiber

8.3g

· 30% DV

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

Calories come from: Carbs 73% · Protein 13% · Fat 14%

Lentil pilaf with raisins nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories281 kcal
Total fat4.3 g6%
Saturated fat0.61 g3%
Trans fat0 g
Sodium324 mg14%
Total carbohydrate51.1 g19%
Fiber8.3 g30%
Protein9.4 g19%

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 Lentil pilaf with raisins?

ServingAmountCalories
1 cup (medium)180 g281 kcal
1 tablespoon (shredded)18 g28 kcal
1 piece (half)90 g140 kcal
100 g100 g156 kcal
1 serving (small)120 g187 kcal
1 cup (small)140 g218 kcal
1 serving (medium)180 g281 kcal
1 cup (large)240 g374 kcal
1 serving (large)260 g406 kcal

Calculated from 156 calories per 100 g.

Frequently Asked Questions About Lentil pilaf with raisins

What is in lentil pilaf with raisins?

Lentil pilaf with raisins is usually made with lentils, rice, raisins, onion, and seasonings. Recipes vary: some include nuts or warm spices, while others keep the ingredient list simple and let the raisins provide a mild sweetness.

How do you make lentil pilaf with raisins?

Lentil pilaf with raisins is made by cooking lentils and rice until tender, then combining them with softened raisins and seasonings. Cook the lentils until nearly done before adding rice, or cook both separately to control their textures.

Is lentil pilaf with raisins sweet or savory?

Lentil pilaf with raisins is savory with a gentle sweetness, not a dessert. The raisins add sweet pops of flavor, while onion, salt, and spices keep the dish suitable as a main or side.

Which lentils work best in lentil pilaf with raisins?

Brown or green lentils work well in lentil pilaf with raisins because they tend to hold their shape during cooking. Red lentils soften faster and can make the pilaf thicker, so add them carefully and avoid overcooking.

Can you make lentil pilaf with raisins using canned lentils?

Yes, canned lentils can be used in lentil pilaf with raisins. Drain and rinse them, then stir them in near the end of cooking so they heat through without turning mushy while the rice finishes.

What can you use instead of raisins in lentil pilaf with raisins?

Dried cranberries or chopped dried apricots can replace raisins in lentil pilaf with raisins. Both keep the fruity contrast, though cranberries taste sharper and apricots are chewier; add them near the end so they soften without breaking down.

What should you serve with lentil pilaf with raisins?

Lentil pilaf with raisins pairs well with plain yogurt, a crisp salad, or roasted vegetables. For a fuller meal, serve it alongside grilled chicken or fish; a tangy side balances the raisins’ sweetness.

Can lentil pilaf with raisins be made ahead?

Yes, lentil pilaf with raisins can be cooked ahead and refrigerated once cooled. Reheat only the portion you need, adding a splash of water and covering it so the rice warms evenly without drying out.

How do you keep lentil pilaf with raisins from getting mushy?

Keep lentil pilaf with raisins from getting mushy by choosing lentils that hold their shape, using the right amount of cooking liquid, and limiting stirring. If cooking the lentils with rice, add them when their cooking times are compatible.

Can you freeze lentil pilaf with raisins?

Yes, lentil pilaf with raisins can be frozen in airtight, meal-sized containers after it has cooled. Thaw it in the refrigerator and reheat until steaming hot; the rice may be softer after freezing.

Lentil pilaf with raisins Vitamins & Minerals

Vitamins

Folate

61.2µg · 15% DV

B1

0.16mg · 13% DV

B6

0.22mg · 13% DV

B3

1.98mg · 12% DV

Minerals

Manganese

0.94mg · 41% DV

Copper

0.29mg · 32% DV

Phosphorus

173mg · 25% DV

Iron

3.06mg · 17% DV

Sodium

324mg · 14% DV

Potassium ⭐

378mg · 11% DV

Lentil pilaf with raisins Glycemic Index

GLYCEMIC INDEX

52
Medium
0 Low5570100

GLYCEMIC LOAD

27
High

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

How to Burn Off Lentil pilaf with raisins

To burn the 281 calories in 1 cup (medium) (180 g):

🚶

70min

Walking (5 km/h)

🏃

29min

Running (8 km/h)

🚴

38min

Cycling

🏊

33min

Swimming

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

What is Lentil pilaf with raisins?

Lentil pilaf with raisins combines lentils and a grain—often rice or bulgur—with raisins that soften as the pilaf cooks. It belongs to the broad family of pilaf-style dishes, whose seasonings and grain choices vary from kitchen to kitchen; the raisins add a gentle sweetness to the savoury base.

Serve it as a filling vegetarian main or as a side with roasted vegetables, grilled meat, or a spoonful of yoghurt. Its lentils and whole-grain variations bring fibre and plant protein, making it more substantial than a plain grain pilaf. For a lighter plate, keep the oil modest and pair it with a crisp salad.

How Nutritious Is Lentil pilaf with raisins?

Nutrient density

High

63/ 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

55/ 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 Lentil pilaf with raisins 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 Lentil pilaf with raisins 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 Lentil pilaf with raisins Good For?

Vegan

✓ Suitable

Vegetarian

✓ 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

Lentil pilaf with raisins Fat Profile

SATURATED

0.61g

MONOUNSATURATED

1.4g

POLYUNSATURATED

1.17g

⚖️

Omega 6:3 ratio 22.4:1

Above the ideal 4:1 (22.4:1).

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120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

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450 kcal

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150 kcal

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140 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.