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Mediterranean rice Calories
Herbed rice prepared with olive oil and vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mediterranean rice (180 g) has 259 calories. That works out to 144 calories per 100 g. It contains 44.6 g of carbs, 5 g of protein, 7.4 g of fat and 2.7 g of fiber. Its 0.6 mg of Manganese covers 24% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Mediterranean rice Nutrition Facts
Selected: 1 cup (medium) · 180 g
259
KCAL / 180G
Carbs
44.6g
· 16% DV
Protein
5g
· 10% DV
Fat
7.4g
· 9% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 8% · Fat 25%
Mediterranean rice nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 259 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 44.6 g | 16% |
| Fiber | 2.7 g | 10% |
| Protein | 5 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 Mediterranean rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 259 kcal |
| 1 tablespoon (small) | 15 g | 22 kcal |
| ½ cup (small) | 90 g | 130 kcal |
| 100 g | 100 g | 144 kcal |
| 1 serving (medium) | 150 g | 216 kcal |
| 1 serving (large) | 250 g | 360 kcal |
| 1 pack (medium) | 250 g | 360 kcal |
| 1.5 cup (large) | 270 g | 389 kcal |
Calculated from 144 calories per 100 g.
Frequently Asked Questions About Mediterranean rice
Is Mediterranean rice the same as Greek rice?
Not necessarily; Mediterranean rice is a broad recipe name, not one standardized dish. Some versions draw on Greek-style rice, while others use different vegetables, herbs, and cooking methods, so the ingredients in a particular recipe matter.
How do you make Mediterranean rice?
Mediterranean rice is made by cooking rice with olive oil, vegetables, and herbs, often using broth or water as the cooking liquid. Sauté the vegetables first, add the rice and liquid, then cook until the rice is tender.
What broth should I use for Mediterranean rice?
Vegetable broth works well in Mediterranean rice and keeps its flavor compatible with the vegetables and herbs. Chicken broth is another option if you are not making a vegetarian version; use unsalted or lightly salted broth to control seasoning.
What herbs go well in Mediterranean rice?
Parsley, oregano, basil, and dill all work well in Mediterranean rice. Dried herbs can cook with the rice, while fresh herbs are best stirred in near the end so their flavor stays bright.
Can you add chickpeas to Mediterranean rice?
Yes, chickpeas make Mediterranean rice heartier and add a plant-based protein source. Stir in cooked or canned, drained chickpeas toward the end of cooking so they warm through without becoming overly soft.
Why does Mediterranean rice turn mushy?
Mediterranean rice usually turns mushy when it has too much cooking liquid, is stirred repeatedly, or cooks for too long. Measure the liquid for the rice you are using, keep the pot covered, and let the cooked rice rest before fluffing.
What should you serve with Mediterranean rice?
Mediterranean rice pairs well with grilled fish, chicken, roasted vegetables, or beans. It can also round out a meal with a crisp salad and a yogurt-based sauce, especially when the rice itself has a strong herb flavor.
Is Mediterranean rice healthy?
Mediterranean rice can be part of a balanced meal, especially when it includes vegetables and is served with a protein-rich food. Its overall nutritional value varies with the recipe and portion, so consider the whole meal rather than the rice alone.
Can Mediterranean rice be served cold?
Yes, Mediterranean rice can be served cold, particularly when made with vegetables and fresh herbs. Chill it promptly after cooking, then toss it with a little olive oil or lemon juice before serving if it seems dry.
Can you freeze Mediterranean rice?
Yes, Mediterranean rice freezes well when packed in airtight, meal-sized portions after cooling. Thaw it in the refrigerator and reheat it until steaming hot; vegetables with a high water content may be softer after thawing.
Mediterranean rice Vitamins & Minerals
Vitamins
B6
0.16mg · 9% DV
Vitamin E
1.3mg · 9% DV
B3
1.26mg · 8% DV
B5
0.34mg · 7% DV
Minerals
Manganese
0.56mg · 24% DV
Selenium
11µg · 20% DV
Sodium
333mg · 14% DV
Copper
0.13mg · 14% DV
Potassium ⭐
164mg · 5% DV
Mediterranean rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mediterranean rice
To burn the 259 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 Mediterranean rice?
Mediterranean rice is a flexible rice dish cooked with olive oil, vegetables and herbs. It is not tied to one fixed recipe or a single place of origin: the vegetables and seasonings vary, while the olive oil and fresh, savoury flavours give it its Mediterranean character.
Serve it warm as a side for grilled fish, chicken, beans or vegetables, or enjoy it as part of a simple lunch. It is mainly a source of carbohydrates, with modest amounts of protein and fibre; the olive oil contributes fat. For a lighter plate, use the oil sparingly and add extra vegetables, or pair a smaller portion with a protein-rich main.
How Nutritious Is Mediterranean rice?
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 Mediterranean rice 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 Mediterranean rice Contain Allergens?
No known major allergens
Which Diets Is Mediterranean rice 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
Mediterranean rice Fat Profile
SATURATED
1.08g
MONOUNSATURATED
4.77g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.