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Oily Rice Pilaf Calories
Energy-dense rice pilaf cooked with oil
CALORIES
GI
POTASSIUM
FIBER
Oily Rice Pilaf Nutrition Facts
Selected: 100 g
182
KCAL / 100G
Carbs
31.2g
· 68%
Protein
2.8g
· 6%
Fat
5.2g
· 26%
Fiber
0.5g
Oily Rice Pilaf Vitamins & Minerals
Vitamins
Vitamin E
0.6mg · 4% DV
B1
0.03mg · 3% DV
B3
0.4mg · 3% DV
Biotin
1µg · 3% DV
Minerals
Sodium
180mg · 8% DV
Selenium
4µg · 7% DV
Phosphorus
36mg · 5% DV
Magnesium
10mg · 2% DV
Oily Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oily 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 Oily Rice Pilaf Contain Allergens?
No known major allergens
Which Diets Is Oily 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
Oily Rice Pilaf Fat Profile
SATURATED
0.7g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 60:1
Above the ideal 4:1 (60:1).
Foods Similar to Oily Rice Pilaf
Oily Rice Pilaf — Frequently Asked Questions
Why does oily rice pilaf sometimes turn mushy?
The usual causes are too much water, stirring too often, or not letting it rest after cooking. Rinsing the rice first helps remove some surface starch so the grains stay more separate.
Do you have to soak the rice to get fluffy pilaf?
Not always, but it can help. A short soak followed by thorough draining can promote more even cooking and reduce breakage during toasting.
How long does oily rice pilaf keep in the fridge?
It should be cooled promptly and refrigerated rather than left at room temperature for long. In general, eating it within 1–2 days is the safest approach, and it should be reheated thoroughly.
Can oily rice pilaf be frozen?
Yes, it freezes well in airtight portions. The texture may soften slightly after thawing, so reheating with a small splash of water usually gives the best result.
Does using olive oil instead of butter change the taste a lot?
Yes, but not necessarily in a bad way. Butter gives a richer, more classic flavor, while olive oil makes the dish lighter and more Mediterranean in style.
Is oily rice pilaf better before or after a workout?
It is often more useful before training, especially when paired with an easy-to-digest protein source. Very large or oily portions right before exercise may feel heavy for some people.
Does eating rice pilaf at night automatically cause weight gain?
No. Total intake and portion size matter more than the clock, although very large late-night meals may feel less comfortable for digestion.
Why might oily rice pilaf be less filling than bulgur pilaf?
Rice pilaf is usually lower in fibre, so fullness may not last as long for some people. Pairing it with legumes, yogurt, or vegetables can make the meal more satisfying.
Is reheating rice pilaf safe?
Yes, if it was stored properly. The key is to cool it quickly, refrigerate it, and reheat it until fully hot all the way through.
Who should be more careful with portion size when eating oily rice pilaf?
People who are sensitive to blood sugar swings or who get hungry again quickly may want to plan portions more carefully. Eating it with protein, vegetables, or yogurt can help make the meal more balanced.
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Nutrition data compiled from USDA FoodData Central and scientific sources.