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Light-Oil Vegetable Rice Pilaf Calories
Lightly oiled vegetable rice pilaf
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Light-Oil Vegetable Rice Pilaf (180 g) has 245 calories. That works out to 136 calories per 100 g. It contains 45.4 g of carbs, 4.9 g of protein, 4.3 g of fat and 2.3 g of fiber. Its 0.6 mg of Manganese covers 28% of the Daily Value. Its glycemic index is 64 (medium), so it raises blood sugar at a moderate pace.
Light-Oil Vegetable Rice Pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
245
KCAL / 180G
Carbs
45.4g
· 17% DV
Protein
4.9g
· 10% DV
Fat
4.3g
· 6% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 8% · Fat 16%
Light-Oil Vegetable Rice Pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 245 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 45.4 g | 17% |
| Fiber | 2.3 g | 8% |
| Protein | 4.9 g | 10% |
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 Light-Oil Vegetable Rice Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 245 kcal |
| 1 tablespoon (small) | 15 g | 20 kcal |
| ½ cup (small) | 90 g | 122 kcal |
| 100 g | 100 g | 136 kcal |
| 1 serving (medium) | 150 g | 204 kcal |
| 1 serving (large) | 250 g | 340 kcal |
| 1.5 cup (large) | 270 g | 367 kcal |
| 1 serving (extra large) | 350 g | 476 kcal |
Calculated from 136 calories per 100 g.
Frequently Asked Questions About Light-Oil Vegetable Rice Pilaf
How do you make Light-Oil Vegetable Rice Pilaf?
Light-Oil Vegetable Rice Pilaf is made by briefly sautéing rinsed rice and vegetables, adding hot water or stock, then cooking covered until tender. Let it rest off the heat before fluffing.
What vegetables go in Light-Oil Vegetable Rice Pilaf?
Peas, carrots, bell peppers, and corn are common in Light-Oil Vegetable Rice Pilaf. Cut the vegetables into similar-sized pieces, adding firmer ones earlier so everything cooks evenly without turning mushy.
Which rice is best for Light-Oil Vegetable Rice Pilaf?
Long-grain rice, such as basmati, works well in Light-Oil Vegetable Rice Pilaf because the grains tend to stay separate. Adjust the cooking liquid and time to the rice variety you choose.
Should you rinse rice for Light-Oil Vegetable Rice Pilaf?
Yes, rinse the rice for Light-Oil Vegetable Rice Pilaf until the water runs mostly clear, then drain it well. This removes surface starch and helps keep the cooked grains from sticking together.
Why does Light-Oil Vegetable Rice Pilaf turn mushy?
Light-Oil Vegetable Rice Pilaf usually turns mushy from excess liquid, overcooking, or stirring while it cooks. Measure the liquid for your rice variety, keep the lid on, and fluff gently after resting.
Can you freeze Light-Oil Vegetable Rice Pilaf?
Yes, Light-Oil Vegetable Rice Pilaf can be frozen in airtight, meal-sized containers once cooled. Thaw it in the refrigerator and reheat until steaming hot; the rice may be softer after thawing.
How should you reheat Light-Oil Vegetable Rice Pilaf?
Reheat Light-Oil Vegetable Rice Pilaf in a covered pan with a small splash of water, or in the microwave, until steaming hot throughout. Reheat only the portion you plan to eat.
What can you serve with Light-Oil Vegetable Rice Pilaf?
Light-Oil Vegetable Rice Pilaf pairs well with grilled chicken, roasted vegetables, beans, or a fresh salad. It can also serve as a simple main dish with yogurt or another protein alongside.
Can you use brown rice in Light-Oil Vegetable Rice Pilaf?
Yes, brown rice works in Light-Oil Vegetable Rice Pilaf, but it needs more cooking time and liquid than white rice. Cook the rice until nearly tender before adding delicate vegetables.
Is Light-Oil Vegetable Rice Pilaf the same as fried rice?
No, Light-Oil Vegetable Rice Pilaf is cooked covered with its liquid absorbed, while fried rice is typically stir-fried after the rice has been cooked. Their methods give the dishes different textures.
Light-Oil Vegetable Rice Pilaf Vitamins & Minerals
Vitamins
B6
0.2mg · 12% DV
Vitamin K
10.44µg · 9% DV
Folate
32.4µg · 8% DV
B3
1.26mg · 8% DV
Minerals
Manganese
0.65mg · 28% DV
Selenium
8.82µg · 16% DV
Copper
0.14mg · 16% DV
Sodium
333mg · 14% DV
Potassium ⭐
148mg · 4% DV
Light-Oil Vegetable Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Light-Oil Vegetable Rice Pilaf
To burn the 245 calories in 1 cup (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.
What is Light-Oil Vegetable Rice Pilaf?
Light-Oil Vegetable Rice Pilaf is a home-style pilaf in which rice is cooked with a small amount of oil and vegetables. The mix varies by recipe; peas, carrots or other readily available vegetables can add colour and a little sweetness. It fits the broader pilaf tradition, in which rice is cooked so it takes on the flavour of its additions.
Serve it as a side with grilled vegetables, beans, meat or a simple salad, or have it as an easy lunch. Rice provides most of its energy as carbohydrate, while the vegetables contribute some fibre. For a more filling plate, pair it with beans, tofu, eggs or another protein-rich dish.
How Nutritious Is Light-Oil Vegetable Rice Pilaf?
Nutrient density
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.
Satiety score
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.
Is Light-Oil Vegetable 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 Light-Oil Vegetable Rice Pilaf Contain Allergens?
No known major allergens
Which Diets Is Light-Oil Vegetable Rice Pilaf Good For?
Vegan
✓ 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
Light-Oil Vegetable Rice Pilaf Fat Profile
SATURATED
0.58g
MONOUNSATURATED
2.43g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.