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Mixed Rice Pilaf Calories
Rice pilaf with mixed vegetables and spices
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Mixed Rice Pilaf (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 49 g of carbs, 5.6 g of protein, 4.5 g of fat and 2.9 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
What is Mixed Rice Pilaf?
Mixed Rice Pilaf is a rice-based pilaf that may combine fluffy, separate grains with toasted pasta pieces, vegetables and spices. The exact mix varies by recipe; toasting the rice and pasta before adding liquid gives the dish its characteristic savoury, lightly nutty flavour.
It is tender but not mushy, and works as a side with grilled meat, chicken, beans or vegetables. In Turkey, where this style of pilaf is at home, it is often served alongside a main dish and may be paired with yoghurt. It is chiefly a source of carbohydrates, with 145 calories per 100 g. For a lighter plate, use less oil and serve it with plenty of vegetables or beans.
Mixed Rice Pilaf Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
27.2g
· 10% DV
Protein
3.1g
· 6% DV
Fat
2.5g
· 3% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 9% · Fat 15%
Mixed Rice Pilaf Vitamins & Minerals
Vitamins
B3
1.5mg · 9% DV
B1
0.09mg · 8% DV
B5
0.3mg · 6% DV
B6
0.11mg · 6% DV
Minerals
Zinc
1mg · 9% DV
Selenium
5.2µg · 9% DV
Sodium
180mg · 8% DV
Iron
1mg · 6% DV
How Nutritious Is Mixed 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.
Mixed Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Rice Pilaf
To burn the 145 calories in 100 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.
Is Mixed 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 Mixed Rice Pilaf Contain Allergens?
No known major allergens
Which Diets Is Mixed Rice Pilaf Good For?
Vegan
— Not 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 Rice Pilaf Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
Compare Mixed Rice Pilaf
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Frequently Asked Questions About Mixed Rice Pilaf
What is in mixed rice pilaf?
Mixed rice pilaf usually combines rice with vegetables, seasonings, and sometimes toasted pasta such as orzo. The exact mix varies by recipe, so the vegetables and spices can differ from one version to another.
How do you make mixed rice pilaf?
To make mixed rice pilaf, briefly sauté the rice and any pasta pieces, then add the vegetables and hot cooking liquid. Cover and cook until the liquid is absorbed, then let the pilaf rest before fluffing it.
What rice works best for mixed rice pilaf?
Long-grain rice is a reliable choice for mixed rice pilaf because its grains tend to stay separate after cooking. Rinse and drain it first, and adjust the liquid to suit the rice variety and the vegetables in your recipe.
How do you keep mixed rice pilaf from getting mushy?
Use the right amount of cooking liquid, drain rinsed rice well, and avoid stirring mixed rice pilaf as it cooks. Once the liquid is absorbed, let it rest covered; frequent stirring can break the grains and make the texture sticky.
Is mixed rice pilaf the same as rice pilaf with orzo?
Not always. Mixed rice pilaf can include orzo, but “mixed” may also refer to vegetables or other additions. Rice pilaf with orzo specifically includes small pasta pieces, which are usually toasted before the rice and liquid are added.
What vegetables go well in mixed rice pilaf?
Carrots, peas, corn, and bell peppers are common additions to mixed rice pilaf. Cut vegetables into similar-sized pieces so they cook evenly, and add delicate vegetables later if you want them to keep their shape.
What should you serve with mixed rice pilaf?
Mixed rice pilaf pairs well with roasted or grilled chicken, kebabs, beans, or a crisp salad. For a lighter plate, serve it with yogurt or a vegetable side; its seasoned rice and vegetables already provide a satisfying base.
Can you make mixed rice pilaf without orzo?
Yes, mixed rice pilaf can be made without orzo. Leave it out and cook the rice with the vegetables and seasonings as usual; the dish will have a different texture but will still work as a pilaf.
How long does mixed rice pilaf keep in the fridge?
Keep mixed rice pilaf in a covered container in the refrigerator and eat it within a few days. Cool it promptly rather than leaving cooked rice at room temperature, and discard it if it has been left out for too long.
Can you freeze mixed rice pilaf?
Yes, mixed rice pilaf can be frozen in an airtight container once it has cooled. Thaw it in the refrigerator and reheat it until steaming hot; vegetables may soften and the grains may be less fluffy after freezing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.