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Mixed grain pilaf Calories
Rich in fiber, provides complex carbohydrates
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed grain pilaf (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 51.1 g of carbs, 6.8 g of protein, 3.4 g of fat and 4.9 g of fiber. Its 1.1 mg of Manganese covers 49% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Mixed grain pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
263
KCAL / 180G
Carbs
51.1g
· 19% DV
Protein
6.8g
· 14% DV
Fat
3.4g
· 4% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 10% · Fat 12%
Mixed grain pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 51.1 g | 19% |
| Fiber | 4.9 g | 18% |
| Protein | 6.8 g | 14% |
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 Mixed grain pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 263 kcal |
| 1 tablespoon (shredded) | 15 g | 22 kcal |
| 1 piece (half) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 cup (small) | 120 g | 175 kcal |
| 1 serving (small) | 150 g | 219 kcal |
| 1 serving (large) | 220 g | 321 kcal |
| 1 cup (large) | 240 g | 350 kcal |
| 1 pack (whole) | 250 g | 365 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Mixed grain pilaf
What grains are used in mixed grain pilaf?
Mixed grain pilaf can combine rice, bulgur and barley, though the blend varies by recipe. Some versions include other whole grains or legumes, so check the ingredient list or recipe rather than assuming every pilaf contains the same mix.
How do you cook mixed grain pilaf without making it mushy?
Cook mixed grain pilaf with the right amount of liquid and account for each grain’s cooking time. Start long-cooking grains such as barley first, then add quicker-cooking rice or bulgur later; let the finished pilaf rest before fluffing.
Can you make mixed grain pilaf in a rice cooker?
Yes, you can make mixed grain pilaf in a rice cooker if the grains have compatible cooking times. For a blend containing barley, cook or soak the barley first, since a standard rice cycle may finish before it becomes tender.
Does barley in mixed grain pilaf need to be soaked?
Not always, but soaking barley can shorten its cooking time and help it soften evenly with rice or bulgur. Pearled barley usually cooks faster than less-processed barley, so follow the package directions and adjust the pilaf method accordingly.
Why are some grains still hard in my mixed grain pilaf?
Some grains stay hard when they need more cooking time or liquid than the rest of the mix. Barley is often the slowest; simmer it separately or add it to the pot before the rice and bulgur.
Can you freeze mixed grain pilaf?
Yes, mixed grain pilaf freezes well when cooled promptly and packed in an airtight container. Thaw it in the refrigerator or reheat it from frozen with a splash of water, stirring until it is steaming throughout.
How do you reheat mixed grain pilaf without drying it out?
Reheat mixed grain pilaf with a small splash of water in a covered pan or microwave-safe dish. Stir partway through and heat until steaming; the added moisture helps loosen grains that have firmed up in the refrigerator.
What can you serve with mixed grain pilaf?
Mixed grain pilaf pairs well with roasted vegetables, grilled chicken or fish, beans, and a fresh salad. Its chewy grains also work as a base for a bowl topped with vegetables and a sauce or dressing.
Is mixed grain pilaf healthier than white rice?
Mixed grain pilaf can provide more fiber and a wider range of textures than pilaf made only with white rice, especially when it includes whole grains. The difference depends on the grains used and how much added salt or fat the recipe contains.
Can you substitute quinoa for barley in mixed grain pilaf?
Yes, quinoa can replace barley in mixed grain pilaf, but add it later because it cooks faster than many barley varieties. Rinse quinoa before cooking to remove its naturally bitter surface compounds, then use the liquid amount suited to your recipe.
Mixed grain pilaf Vitamins & Minerals
Vitamins
B3
2.52mg · 16% DV
B1
0.16mg · 13% DV
B6
0.2mg · 12% DV
Biotin
3.24µg · 11% DV
Minerals
Manganese
1.12mg · 49% DV
Phosphorus
173mg · 25% DV
Selenium
12µg · 22% DV
Copper
0.2mg · 22% DV
Sodium
324mg · 14% DV
Potassium ⭐
166mg · 5% DV
Mixed grain pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed grain pilaf
To burn the 263 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 Mixed grain pilaf?
Mixed grain pilaf is a Turkish-style home-cooked pilaf made by simmering a blend of grains; the mix may include rice, bulgur and barley. Recipes vary, but the grains are often briefly cooked with oil before liquid is added, so they absorb flavour as they soften.
When cooked until fluffy, it has a pleasantly varied texture, with tender grains and a little chew from the barley and bulgur. In Turkey it can accompany meat or vegetables, or serve as the base of a meat-free meal; elsewhere, try it with roasted vegetables, beans or a simple salad. It provides complex carbohydrates and fibre. Use modest oil and add extra vegetables for a lighter plate.
How Nutritious Is Mixed grain 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 Mixed grain 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 Mixed grain pilaf Contain Allergens?
No known major allergens
Which Diets Is Mixed grain pilaf 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
Mixed grain pilaf Fat Profile
SATURATED
0.58g
MONOUNSATURATED
0.99g
POLYUNSATURATED
0.81g
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.