1 serving (medium) of Meat Pilaf (180 g) has 315 calories. That works out to 175 calories per 100 g. It contains 42.3 g of carbs, 13 g of protein, 9.4 g of fat and 2 g of fiber. Its 13 µg of Selenium covers 24% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Meat Pilaf?

Meat Pilaf is a Turkish-style rice dish cooked with small pieces of meat, often with stock so the grains take on a savoury flavour. It is a familiar home-cooked meal in Turkey, though the cut of meat and seasonings vary between households and regions. The rice is usually cooked until fluffy, with the meat tender throughout.

It can be served as a filling main course, often alongside yoghurt, a crisp salad or pickled vegetables. Its rice provides most of the carbohydrates, while the meat contributes protein, making it a balanced, substantial plate rather than a light side. For a fresher, lighter meal, serve a modest portion with plenty of salad or vegetables.

Meat Pilaf Nutrition Facts

Selected: 100 g

175

KCAL / 100G

Carbs

23.5g

· 9% DV

Protein

7.2g

· 14% DV

Fat

5.2g

· 7% DV

Fiber

1.1g

· 4% DV

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

Calories come from: Carbs 55% · Protein 17% · Fat 28%

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Meat Pilaf Vitamins & Minerals

Vitamins

1.8mg · 11% DV

B12

0.22µg · 9% DV

0.42mg · 8% DV

0.13mg · 8% DV

Minerals

Selenium

7.2µg · 13% DV

Phosphorus

78mg · 11% DV

Zinc

1mg · 9% DV

Potassium ⭐

145mg · 4% DV

Copper

0mg · 0% DV

How Nutritious Is Meat Pilaf?

Nutrient density

Medium

45/ 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

39/ 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.

Meat Pilaf Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Meat Pilaf

To burn the 175 calories in 100 g:

🚶

43min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

20min

Swimming

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

Is Meat 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 Meat 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 Meat 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

Meat Pilaf Fat Profile

SATURATED

1.7g

MONOUNSATURATED

2.1g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 4.8:1

Above the ideal 4:1 (4.8:1).

Compare Meat Pilaf

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Meat Pilaf vs Bulgur Pilaf55 kcal more per 100 g

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Meat Pilaf vs Whole wheat pasta51 kcal more per 100 g

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Meat Pilaf vs Breadstick235 kcal fewer per 100 g

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Meat Pilaf vs Simit165 kcal fewer per 100 g

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Foods Similar to Meat Pilaf

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Meat Pilaf

What is Meat Pilaf?

Meat Pilaf is a rice dish cooked with pieces of meat and usually seasoned with aromatics such as onion, pepper, or spices. Recipes vary by region; the defining feature is that the rice and meat are served together as one dish.

How do you keep the meat tender in Meat Pilaf?

Cook the meat until tender before adding the rice, especially if you are using a tougher cut. Keep it at a gentle simmer rather than boiling it hard, and add the rice only when the meat is nearly done so it does not overcook.

Can you make Meat Pilaf with leftover roast meat?

Yes, you can use leftover roast meat in Meat Pilaf. Add bite-size pieces after the rice is mostly cooked, just long enough to heat them through; adding cooked meat at the start can make it dry and stringy.

Is Meat Pilaf the same as biryani?

No, Meat Pilaf and biryani are related rice-and-meat dishes but are prepared differently. Pilaf is typically cooked with the rice and meat together, while biryani often layers partially cooked rice with seasoned meat before finishing them together.

Can you cook Meat Pilaf in a rice cooker?

Yes, Meat Pilaf can be made in a rice cooker if the meat is already tender or has been cooked separately. Add it with the rice and cooking liquid, and follow the cooker’s rice settings; raw tough meat may not cook through in one cycle.

What cut of meat works best for Meat Pilaf?

Boneless stewing beef or lamb works well in Meat Pilaf because slow cooking makes these cuts tender and flavorful. Lean, quick-cooking cuts can become dry if simmered for a long time, so cook them separately and stir them in near the end.

Can you use brown rice for Meat Pilaf?

Yes, brown rice works in Meat Pilaf, but it needs more cooking time and liquid than white rice. Cook the meat until nearly tender first, then add the brown rice and allow extra time for both to finish without overcooking the meat.

What should you serve with Meat Pilaf?

Serve Meat Pilaf with a crisp salad, plain yogurt, or pickled vegetables to balance its rich, savory flavor. A simple vegetable side also works well; the rice and meat already make the dish substantial.

How long does Meat Pilaf last in the fridge?

Store Meat Pilaf in a covered container in the refrigerator and eat it within three days. Cool it promptly rather than leaving it out for hours, since cooked rice and meat should be refrigerated soon after serving.

Can you freeze Meat Pilaf?

Yes, Meat Pilaf freezes well in airtight, portion-sized containers. Thaw it in the refrigerator and reheat it until steaming hot, adding a splash of water if the rice has dried out; its texture may be softer after thawing.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026