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Oil-free chicken broth rice pilaf Calories
Rice pilaf cooked in chicken broth without added oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oil-free chicken broth rice pilaf (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 50.6 g of carbs, 5 g of protein, 0.7 g of fat and 0.7 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Oil-free chicken broth rice pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
234
KCAL / 180G
Carbs
50.6g
· 18% DV
Protein
5g
· 10% DV
Fat
0.7g
· 1% DV
Fiber
0.7g
· 3% 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 chicken broth rice pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 50.6 g | 18% |
| Fiber | 0.7 g | 3% |
| Protein | 5 g | 10% |
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 Oil-free chicken broth rice pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 234 kcal |
| 1 tablespoon (medium) | 15 g | 20 kcal |
| 1 ounce (medium) | 28 g | 36 kcal |
| ½ cup (small) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (medium) | 150 g | 195 kcal |
| 1 serving (large) | 250 g | 325 kcal |
| 1.5 cup (large) | 270 g | 351 kcal |
| 1 pack (large) | 300 g | 390 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Oil-free chicken broth rice pilaf
How do you make oil-free chicken broth rice pilaf?
Oil-free chicken broth rice pilaf is made by simmering rinsed rice in hot chicken broth until the liquid is absorbed. Keep the pan covered and use low heat; letting the rice rest off the heat helps the grains settle without adding oil.
Why does oil-free chicken broth rice pilaf turn mushy?
Oil-free chicken broth rice pilaf usually turns mushy when there is too much liquid, the rice is stirred during cooking, or excess starch is left on the grains. Rinse and drain the rice well, then use only enough broth for it to absorb as it cooks.
What kind of rice works best for oil-free chicken broth rice pilaf?
Long-grain rice, such as basmati, works well for oil-free chicken broth rice pilaf because the grains tend to stay separate. Rinse it before cooking to remove surface starch, and drain it thoroughly so it does not add excess water to the broth.
Should you rinse rice for oil-free chicken broth rice pilaf?
Yes, rinsing rice helps oil-free chicken broth rice pilaf turn out less sticky by washing away some surface starch. Rinse until the water is less cloudy, then drain the grains well before adding the hot chicken broth.
Can you use store-bought chicken broth in oil-free chicken broth rice pilaf?
Yes, store-bought chicken broth works in oil-free chicken broth rice pilaf. Taste it before adding salt, since packaged broth can already be salty; a lower-sodium broth gives you more control over the finished dish.
How is oil-free chicken broth rice pilaf different from chicken and rice?
Oil-free chicken broth rice pilaf is rice cooked in chicken broth, while chicken and rice usually includes chicken meat cooked with or alongside the rice. The pilaf can be served as a side dish without containing any chicken pieces.
What goes well with oil-free chicken broth rice pilaf?
Oil-free chicken broth rice pilaf pairs well with roasted or grilled chicken, vegetables, and a crisp salad. Since the rice already has a savory broth flavor, fresh or tangy sides such as lemon-dressed greens can balance the plate.
How long does oil-free chicken broth rice pilaf last in the fridge?
Oil-free chicken broth rice pilaf generally keeps for three to four days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you need until steaming hot, and do not leave cooked rice at room temperature for long.
Can you freeze oil-free chicken broth rice pilaf?
Yes, oil-free chicken broth rice pilaf can be frozen in airtight, meal-sized portions once it has cooled. Thaw it in the refrigerator or reheat it from frozen, adding a little water if needed to restore moisture.
Is oil-free chicken broth rice pilaf suitable for people with diabetes?
Oil-free chicken broth rice pilaf can raise blood sugar because rice is rich in carbohydrates. A smaller serving alongside vegetables and protein may make it easier to fit into a meal; ask your clinician or dietitian for advice tailored to your diabetes plan.
Oil-free chicken broth rice pilaf Vitamins & Minerals
Vitamins
B5
0.29mg · 6% DV
B6
0.09mg · 5% DV
B3
0.81mg · 5% DV
B1
0.04mg · 3% DV
Minerals
Manganese
0.63mg · 27% DV
Selenium
13µg · 24% DV
Sodium
324mg · 14% DV
Copper
0.11mg · 12% DV
Potassium ⭐
68mg · 2% DV
Oil-free chicken broth rice pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free chicken broth rice pilaf
To burn the 234 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 Oil-free chicken broth rice pilaf?
Oil-free chicken broth rice pilaf is rice simmered in chicken broth without added oil. It is a simple, home-style preparation associated with Turkish cooking: the broth gives the grains a gentle savoury flavour, while the dish stays lighter than pilaf made with butter or oil.
Serve it warm as a side with chicken, stews or vegetables, or enjoy a bowl as a modest meal. The rice should be tender and moist, with the broth seasoning each bite. It is mainly a carbohydrate source and very low in fat; a 100 g portion has 28.1 g of carbohydrates. For a more balanced plate, pair it with vegetables and a protein-rich main.
How Nutritious Is Oil-free chicken broth rice pilaf?
Nutrient density
Low
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
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 Oil-free chicken broth 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 chicken broth rice pilaf Contain Allergens?
No known major allergens
Which Diets Is Oil-free chicken broth rice 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
Oil-free chicken broth rice pilaf Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.