1 cup (medium) of Oil-Free Broken Rice Pilaf (160 g) has 208 calories. That works out to 130 calories per 100 g. It contains 45.1 g of carbs, 4.3 g of protein, 0.5 g of fat and 0.6 g of fiber. Its 0.6 mg of Manganese covers 24% of the Daily Value. Its glycemic index is 73 (high), so it raises blood sugar quickly.

Oil-Free Broken Rice Pilaf Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

28.2g

· 10% DV

Protein

2.7g

· 5% DV

Fat

0.3g

· 0% DV

Fiber

0.4g

· 1% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 89% · Protein 9% · Fat 2%

Oil-Free Broken Rice Pilaf Vitamins & Minerals

Vitamins

0.09mg · 5% DV

0.4mg · 3% DV

0.16mg · 3% DV

0.02mg · 2% DV

Minerals

Selenium

7.5µg · 14% DV

Phosphorus

43mg · 6% DV

Magnesium

12mg · 3% DV

Calcium

10mg · 1% DV

How Nutritious Is Oil-Free Broken Rice Pilaf?

Nutrient density

Low

28/ 100

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

Low

33/ 100

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.

Oil-Free Broken Rice Pilaf Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Oil-Free Broken Rice Pilaf

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Oil-Free Broken 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 Oil-Free Broken Rice Pilaf Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Oil-Free Broken Rice Pilaf Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Oil-Free Broken Rice Pilaf Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Oil-Free Broken Rice Pilaf

🍚vs🍚

Oil-Free Broken Rice Pilaf vs Bulgur Pilaf10 kcal more per 100 g

→🍚vs🍝

Oil-Free Broken Rice Pilaf vs Whole wheat pasta6 kcal more per 100 g

→🍚vs🥖

Oil-Free Broken Rice Pilaf vs Breadstick280 kcal fewer per 100 g

→🍚vs🥯

Oil-Free Broken Rice Pilaf vs Simit210 kcal fewer per 100 g

→

Foods Similar to Oil-Free Broken Rice Pilaf

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Oil-Free Broken Rice Pilaf

How many calories are in oil-free broken rice pilaf?

Oil-free broken rice pilaf contains 130 calories per 100 g. The same serving provides 28.2 g of carbohydrates and 2.7 g of protein.

Is oil-free broken rice pilaf high glycemic?

Its glycemic index is 73, which is considered high. It provides 28.2 g of carbohydrates per 100 g.

Have another question about Oil-Free Broken Rice Pilaf?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026