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Mussel Basmati Pilaf Calories
Source of protein and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mussel Basmati Pilaf (200 g) has 302 calories. That works out to 151 calories per 100 g. It contains 48.2 g of carbs, 15.2 g of protein, 5 g of fat and 1.4 g of fiber. Its 7.8 µg of B12 covers 325% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Mussel Basmati Pilaf Nutrition Facts
Selected: 1 cup (medium) · 200 g
302
KCAL / 200G
Carbs
48.2g
· 18% DV
Protein
15.2g
· 30% DV
Fat
5g
· 6% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 20% · Fat 15%
Mussel Basmati Pilaf nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 490 mg | 21% |
| Total carbohydrate | 48.2 g | 18% |
| Fiber | 1.4 g | 5% |
| Protein | 15.2 g | 30% |
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 Mussel Basmati Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 302 kcal |
| 100 g | 100 g | 151 kcal |
| ½ cup (small) | 100 g | 151 kcal |
| 1 serving (medium) | 180 g | 272 kcal |
| 1 serving (large) | 280 g | 423 kcal |
| 1.5 cup (large) | 300 g | 453 kcal |
| 1 piece (jumbo) | 350 g | 529 kcal |
Calculated from 151 calories per 100 g.
Frequently Asked Questions About Mussel Basmati Pilaf
How do you make Mussel Basmati Pilaf?
Mussel Basmati Pilaf is made by briefly sautéing rinsed basmati rice with onion and seasonings, then cooking it in hot water or stock until tender. Add cooked mussels near the end so they warm through without becoming rubbery.
When should you add mussels to Mussel Basmati Pilaf?
Add cooked mussels toward the end, once the basmati rice is nearly tender, and heat them through gently. Raw mussels need longer: cook them until fully done and discard any that remain closed. Overcooking can make the mussel meat tough.
Can you use frozen mussels in Mussel Basmati Pilaf?
Yes, frozen mussels work in Mussel Basmati Pilaf. Thaw them safely and drain excess liquid before adding them; if they are already cooked, stir them in near the end just long enough to heat through.
Why does basmati rice turn mushy in Mussel Basmati Pilaf?
Mussel Basmati Pilaf can turn mushy if the rice absorbs too much liquid, is stirred repeatedly, or picks up excess liquid from the mussels. Rinse and drain the rice, measure the cooking liquid, and let it cook covered over low heat.
Do you have to remove mussel shells for Mussel Basmati Pilaf?
No, mussels do not have to be removed from their shells, but shelled mussel meat is easier to mix into the pilaf and eat. If cooking mussels in their shells, scrub them first and discard any that stay closed after cooking.
What spices go well in Mussel Basmati Pilaf?
Black pepper, cumin, and a little turmeric complement Mussel Basmati Pilaf, while a bay leaf can flavor the cooking liquid. Use the spices sparingly so they do not overpower the mussels or the basmati rice’s aroma.
What can you serve with Mussel Basmati Pilaf?
Serve Mussel Basmati Pilaf with a crisp salad, lemon wedges, or simply dressed vegetables. A light side works well because the pilaf already brings together rice and seafood; lemon adds brightness to the mussels.
Can you make Mussel Basmati Pilaf with canned mussels?
Yes, canned mussels can be used in Mussel Basmati Pilaf. Drain them first and stir them into the cooked rice near the end, since they are already cooked and can become tough if simmered for too long.
How should you store leftover Mussel Basmati Pilaf?
Cool leftover Mussel Basmati Pilaf promptly, place it in a covered container, and refrigerate it rather than leaving it at room temperature. Eat it soon, and discard it if it has been left out for an extended period or its smell or appearance has changed.
Can you freeze Mussel Basmati Pilaf?
Yes, you can freeze Mussel Basmati Pilaf, though the rice may be softer after thawing. Freeze it promptly in airtight portions, thaw it in the refrigerator, and reheat it until steaming hot throughout before serving.
Mussel Basmati Pilaf Vitamins & Minerals
Vitamins
B12
7.8µg · 325% DV
B1
0.24mg · 20% DV
B3
2.9mg · 18% DV
B2
0.18mg · 14% DV
Minerals
Selenium
72µg · 131% DV
Iodine
76µg · 51% DV
Phosphorus
284mg · 41% DV
Manganese
0.84mg · 37% DV
Sodium
490mg · 21% DV
Potassium ⭐
272mg · 8% DV
Mussel Basmati Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mussel Basmati Pilaf
To burn the 302 calories in 1 cup (medium) (200 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 Mussel Basmati Pilaf?
Mussel Basmati Pilaf brings together fragrant, long-grain basmati rice and mussels, cooked so the rice takes on some of their savoury, briny flavour. It is a seafood rice dish in the spirit of Turkish-style pilaf: distinct, tender grains rather than a creamy or sticky texture, with soft mussels throughout.
Serve it warm as a main course, with lemon and a crisp salad; the citrus lifts the mussels’ sea-sweet taste. The rice makes it a carbohydrate-forward meal, while the mussels contribute protein and selenium. For a lighter plate, keep added oil modest and pair a smaller serving with plenty of vegetables.
How Nutritious Is Mussel Basmati Pilaf?
Nutrient density
High
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 Mussel Basmati 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 Mussel Basmati Pilaf Contain Allergens?
No known major allergens
Which Diets Is Mussel Basmati Pilaf Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Mussel Basmati Pilaf Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.9g
POLYUNSATURATED
1.24g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.