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Oil-free strained rice pilaf Calories
Oil-free, low-fat cooked rice
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oil-free strained 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 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 73 (high), so it raises blood sugar quickly.
Oil-free strained rice pilaf Nutrition Facts
Selected: 1 cup (medium) · 160 g
208
KCAL / 160G
Carbs
45.1g
· 16% DV
Protein
4.3g
· 9% DV
Fat
0.5g
· 1% DV
Fiber
0.6g
· 2% 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 strained rice pilaf nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 45.1 g | 16% |
| Fiber | 0.6 g | 2% |
| Protein | 4.3 g | 9% |
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 strained rice pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 208 kcal |
| 1 tablespoon (medium) | 15 g | 20 kcal |
| 1 ounce (medium) | 28.4 g | 37 kcal |
| ½ cup (small) | 80 g | 104 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (medium) | 150 g | 195 kcal |
| 1.5 cup (large) | 240 g | 312 kcal |
| 1 serving (large) | 250 g | 325 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Oil-free strained rice pilaf
How is oil-free strained rice pilaf cooked?
Oil-free strained rice pilaf is made by boiling rinsed rice in plenty of water until tender, then draining it. Unlike absorption-style rice, it does not rely on a measured amount of liquid being fully absorbed.
Why is oil-free strained rice pilaf drained instead of cooked by absorption?
Oil-free strained rice pilaf is drained to remove the extra cooking water, much like pasta. The method avoids sautéing the grains in oil and makes it easier to cook rice without needing an exact water-to-rice ratio.
Should you rinse rice before making oil-free strained rice pilaf?
Yes, rinse the rice before making oil-free strained rice pilaf to wash away loose surface starch. This helps the cooked grains separate more easily; drain the rinsed rice before adding it to boiling water.
What type of rice works best for oil-free strained rice pilaf?
Long-grain rice is a reliable choice for oil-free strained rice pilaf because the grains tend to stay separate after cooking. Turkish pilaf rice such as Baldo can also work; watch it closely and drain it as soon as it is tender.
Can you use stock instead of water for oil-free strained rice pilaf?
Yes, you can cook oil-free strained rice pilaf in unsalted or lightly salted stock for a more savory flavor. Since most of the cooking liquid is drained away, season the stock enough to flavor the rice without making the finished dish too salty.
How do you stop oil-free strained rice pilaf from turning mushy?
To keep oil-free strained rice pilaf from turning mushy, use a large pot of boiling water and start checking the grains before they are fully soft. Drain promptly once tender, because residual heat and trapped water continue to soften the rice.
Does draining oil-free strained rice pilaf remove all its starch?
No, draining oil-free strained rice pilaf does not remove all its starch. Some starch escapes into the cooking water, but the rice remains a carbohydrate-rich food, so draining it does not make it starch-free.
How can you add flavor to oil-free strained rice pilaf without using oil?
Season oil-free strained rice pilaf with salt, herbs, spices, or a little lemon after draining. You can also boil it in stock; avoid adding oily browned vermicelli if you want to keep the dish oil-free.
Can you freeze oil-free strained rice pilaf?
Yes, oil-free strained rice pilaf can be frozen in meal-sized airtight containers once it has cooled. Thaw it in the refrigerator or reheat it from frozen with a splash of water, and heat it until steaming throughout.
Is oil-free strained rice pilaf a good choice for people with diabetes?
People with diabetes can include oil-free strained rice pilaf, but rice can raise blood glucose, and draining it does not remove all its starch. A modest serving alongside vegetables and protein is generally a more balanced meal than a large bowl on its own.
Oil-free strained rice pilaf Vitamins & Minerals
Vitamins
B5
0.62mg · 12% DV
B6
0.14mg · 8% DV
B3
0.64mg · 4% DV
Biotin
0.96µg · 3% DV
Minerals
Manganese
0.75mg · 33% DV
Selenium
12µg · 22% DV
Copper
0.11mg · 12% DV
Phosphorus
69mg · 10% DV
Potassium ⭐
56mg · 2% DV
Sodium
1.6mg · 0% DV
Oil-free strained 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 strained rice pilaf
To burn the 208 calories in 1 cup (medium) (160 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 strained rice pilaf?
Oil-free strained rice pilaf is a Turkish-style preparation in which rice is boiled in plenty of water, drained, then left to rest. Unlike rice cooked by absorbing all its liquid, this method gives you separate, tender grains; leaving out the oil keeps the flavour mild and simple.
In Turkey, it is served alongside meat, chicken or vegetable dishes, often with yoghurt or salad. It is low in fat but provides mostly carbohydrate, with little fibre, so pair it with vegetables and a protein-rich accompaniment for a more balanced meal. Its neutral taste also makes it an easy base for saucy dishes.
How Nutritious Is Oil-free strained 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 strained 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 strained rice pilaf Contain Allergens?
No known major allergens
Which Diets Is Oil-free strained 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
Oil-free strained rice pilaf Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.