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Oil-free pilaf Calories
Plain pilaf cooked without oil, low fat, basic carbohydrate source
CALORIES
GI
POTASSIUM
FIBER
Oil-free pilaf Nutrition Facts
Selected: 100 g
129
KCAL / 100G
Carbs
28g
· 90%
Protein
2.5g
· 8%
Fat
0.2g
· 2%
Fiber
0.4g
Oil-free pilaf Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
B3
0.4mg · 3% DV
B5
0.13mg · 3% DV
B6
0.05mg · 3% DV
Minerals
Manganese
1mg · 43% DV
Selenium
3µg · 5% DV
Phosphorus
30mg · 4% DV
Magnesium
6mg · 1% DV
Oil-free pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oil-free 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 pilaf Contain Allergens?
No known major allergens
Which Diets Is Oil-free 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
Oil-free pilaf Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Foods Similar to Oil-free pilaf
Oil-free pilaf — Frequently Asked Questions
Why does oil-free pilaf sometimes turn mushy, and how can I prevent it?
The usual causes are too much water, over-stirring, and lifting the lid too early. Rinsing the rice, using the right water ratio, and letting it rest after cooking help keep the grains separate.
Is it okay to cook oil-free pilaf ahead of time and eat it later?
Yes, as long as it is cooled promptly and stored in the fridge. Do not leave cooked rice at room temperature for long, and reheat it thoroughly before eating.
Can oil-free pilaf be frozen?
Yes, it freezes well in portioned, airtight containers. The texture may soften slightly after thawing, but it still works well with stews, vegetables, or stir-fries.
Is oil-free pilaf better before or after a workout?
Because it is mainly an easy-to-digest carbohydrate food, it can fit either time. Before training it can be part of a light meal; after training it is better paired with a protein source such as yogurt, beans, eggs, fish, or meat.
What should I eat with oil-free pilaf to make the meal more filling?
On its own, it may not keep you full for long. Pairing it with protein and fiber-rich foods like beans, lentils, yogurt, chicken, fish, or a large salad usually makes the meal more satisfying.
How does oil-free pilaf compare with bulgur when choosing a side dish?
Pilaf is usually milder in flavor and softer in texture, while bulgur tends to be nuttier and often more filling because it commonly provides more fiber. Pilaf suits meals where you want a plainer base, while bulgur is often chosen for longer satiety.
How can I make oil-free pilaf taste better without adding fat?
Use well-seasoned broth, herbs, spices, lemon, or vegetables to build flavor. Onion, garlic, dill, black pepper, or a squeeze of lemon can make it much more appealing without oil.
Is oil-free pilaf okay to eat at night?
Yes, if the portion fits your overall meal and appetite. It is usually better tolerated as part of a balanced plate with vegetables and protein rather than as a large bowl on its own.
Does oil-free pilaf help with digestion, or can it be constipating?
It is relatively low in fiber, so it does not do much on its own to support bowel regularity. If constipation is a concern, combine it with vegetables, legumes, and enough fluids.
Who should be more careful with oil-free pilaf?
People watching blood sugar control or those who get hungry quickly after refined starches may want to be more mindful. Keeping portions moderate and pairing it with protein and fiber is usually the better approach.
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Nutrition data compiled from USDA FoodData Central and scientific sources.