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Mushroom and pea basmati rice pilaf Calories
Rice pilaf with peas and mushrooms
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mushroom and pea basmati rice pilaf (180 g) has 257 calories. That works out to 143 calories per 100 g. It contains 45.2 g of carbs, 6.3 g of protein, 5.9 g of fat and 3.8 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Mushroom and pea basmati rice pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
257
KCAL / 180G
Carbs
45.2g
· 16% DV
Protein
6.3g
· 13% DV
Fat
5.9g
· 8% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 10% · Fat 20%
Mushroom and pea basmati rice pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 257 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 0.83 g | 4% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 45.2 g | 16% |
| Fiber | 3.8 g | 14% |
| Protein | 6.3 g | 13% |
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 Mushroom and pea basmati rice pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 257 kcal |
| 1 tablespoon (medium) | 15 g | 21 kcal |
| 1 ounce (medium) | 28.4 g | 41 kcal |
| ½ cup (small) | 90 g | 129 kcal |
| 100 g | 100 g | 143 kcal |
| 1 serving (small) | 150 g | 215 kcal |
| 1 serving (large) | 220 g | 315 kcal |
| 1.5 cup (large) | 270 g | 386 kcal |
| 2 cup (extra large) | 360 g | 515 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Mushroom and pea basmati rice pilaf
How do you make mushroom and pea basmati rice pilaf?
To make mushroom and pea basmati rice pilaf, sauté the mushrooms and aromatics first, then stir in rinsed, drained rice. Add hot stock or water, cover and cook until the rice is tender; fold in the peas near the end.
Should you rinse basmati rice for mushroom and pea basmati rice pilaf?
Yes, rinse the basmati rice for mushroom and pea basmati rice pilaf until the water runs mostly clear. This removes loose surface starch, helping the grains stay separate instead of turning sticky as they cook.
Why does mushroom and pea basmati rice pilaf turn mushy?
Mushroom and pea basmati rice pilaf usually turns mushy from excess liquid, overcooking, or stirring while it cooks. Measure the cooking liquid carefully, keep the lid on, and let the pilaf rest before gently fluffing it.
Can you use frozen peas in mushroom and pea basmati rice pilaf?
Yes, frozen peas work well in mushroom and pea basmati rice pilaf and do not need to be thawed first. Stir them in near the end of cooking so they heat through without becoming soft and losing their shape.
How do you keep mushrooms from making basmati rice pilaf watery?
Sauté the mushrooms separately over fairly high heat before adding them to mushroom and pea basmati rice pilaf. Avoid crowding the pan, which traps steam; browning the mushrooms first keeps excess liquid from soaking into the rice.
What spices go well in mushroom and pea basmati rice pilaf?
Cumin, black pepper, and a little turmeric complement mushroom and pea basmati rice pilaf. For a more fragrant, pulao-style flavor, briefly cook cardamom or a cinnamon stick with the aromatics, then remove whole spices before serving.
Is mushroom and pea basmati rice pilaf the same as pulao?
Mushroom and pea basmati rice pilaf is a type of pulao when the rice is cooked with its seasonings and vegetables in the same pot. Recipes vary, but pulao commonly uses whole spices and stock for a more aromatic result.
What can you serve with mushroom and pea basmati rice pilaf?
Serve mushroom and pea basmati rice pilaf with grilled vegetables, a crisp salad, or a tangy yogurt sauce. It can also accompany roasted chicken or fish, while a simple cucumber salad makes a fresh contrast to the warm, savory rice.
How should you store leftover mushroom and pea basmati rice pilaf?
Cool leftover mushroom and pea basmati rice pilaf promptly, transfer it to a covered container, and refrigerate it. Avoid leaving cooked rice at room temperature for an extended period, and reheat only the portion you plan to eat.
Can mushroom and pea basmati rice pilaf be frozen?
Yes, mushroom and pea basmati rice pilaf can be frozen in airtight, meal-sized portions once it has cooled. Thaw it in the refrigerator and reheat until steaming hot throughout; the peas and mushrooms may be softer after thawing.
Mushroom and pea basmati rice pilaf Vitamins & Minerals
Vitamins
B3
2.97mg · 19% DV
B5
0.86mg · 17% DV
B6
0.29mg · 17% DV
B1
0.2mg · 17% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.23mg · 26% DV
Selenium
13µg · 24% DV
Phosphorus
122mg · 17% DV
Sodium
333mg · 14% DV
Potassium ⭐
220mg · 6% DV
Mushroom and pea basmati rice pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mushroom and pea basmati rice pilaf
To burn the 257 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 Mushroom and pea basmati rice pilaf?
Mushroom and pea basmati rice pilaf combines fragrant, long-grain basmati rice with mushrooms and peas. Pilaf-style rice cooking is found across many cuisines, while basmati is especially associated with South Asian cooking.
The grains are usually cooked until separate and fluffy, with tender mushrooms and little bursts of sweetness from the peas. In South Asian meals, it works alongside curries, dals or grilled foods; elsewhere, it also makes an easy side for roasted vegetables or other mains. It is mainly a carbohydrate-rich dish, with some fibre from the vegetables. For a lighter plate, use a modest amount of oil and serve it with a crisp salad.
How Nutritious Is Mushroom and pea basmati 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 Mushroom and pea basmati 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 Mushroom and pea basmati rice pilaf Contain Allergens?
No known major allergens
Which Diets Is Mushroom and pea basmati 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
Mushroom and pea basmati rice pilaf Fat Profile
SATURATED
0.83g
MONOUNSATURATED
2.92g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 24.4:1
Above the ideal 4:1 (24.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.