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Olive Oil Basmati Peas Calories

A light rice-and-pea dish with fiber, plant protein, and heart-healthy monounsaturated fat from olive oil.

In season: Spring · Summer

CALORIES · 100 G

157kcal

GI

52medium

POTASSIUM · 100 G

164mg

FIBER · 100 G

3.1g

Quick answer

1 cup (medium) of Olive Oil Basmati Peas (180 g) has 283 calories. That works out to 157 calories per 100 g. It contains 41 g of carbs, 5.9 g of protein, 11.2 g of fat and 5.6 g of fiber. Its 0.9 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.

Olive Oil Basmati Peas Nutrition Facts

Selected: 1 cup (medium) · 180 g

283

KCAL / 180G

Carbs

41g

· 15% DV

Protein

5.9g

· 12% DV

Fat

11.2g

· 14% DV

Fiber

5.6g

· 20% DV

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

Calories come from: Carbs 57% · Protein 8% · Fat 35%

Olive Oil Basmati Peas nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories283 kcal
Total fat11.2 g14%
Saturated fat1.62 g8%
Trans fat0 g
Sodium7.2 mg0%
Total carbohydrate41 g15%
Fiber5.6 g20%
Protein5.9 g12%

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 Olive Oil Basmati Peas?

ServingAmountCalories
1 cup (medium)180 g283 kcal
1 tablespoon (small)15 g24 kcal
½ cup (small)90 g141 kcal
100 g100 g157 kcal
0.75 cup (medium)135 g212 kcal
1 serving (large)220 g345 kcal
1.5 cup (large)270 g424 kcal
2 cup (extra large)360 g565 kcal

Calculated from 157 calories per 100 g.

Frequently Asked Questions About Olive Oil Basmati Peas

How do you make Olive Oil Basmati Peas?

Olive Oil Basmati Peas is made by cooking basmati rice and peas with olive oil, often with onion and simple seasonings. Soften the onion in the oil, add the peas, rice, and cooking liquid, then simmer until the rice is tender.

What goes into Olive Oil Basmati Peas?

Olive Oil Basmati Peas combines basmati rice, peas, and olive oil. Onion is a common addition, while herbs, lemon, and seasonings vary by recipe. The dish gets its name from the rice and peas cooked together with olive oil.

What can you serve with Olive Oil Basmati Peas?

Olive Oil Basmati Peas pairs well with a crisp salad, yogurt, or grilled vegetables. For a more substantial meal, serve it alongside grilled fish or chicken; it can also sit among other vegetable sides at a shared meal.

Can Olive Oil Basmati Peas be served cold?

Yes, Olive Oil Basmati Peas can be served warm, at room temperature, or chilled. Let it cool safely before refrigerating, and bring it closer to room temperature before serving if you prefer the olive oil’s flavor to be more noticeable.

Can you make Olive Oil Basmati Peas with frozen peas?

Yes, frozen peas work well in Olive Oil Basmati Peas and usually do not need to be thawed first. Add them during cooking and check that they are tender; fresh peas work too, though their cooking time can vary.

Should you rinse basmati rice for Olive Oil Basmati Peas?

Rinsing the basmati rice before making Olive Oil Basmati Peas removes some surface starch and can help keep the grains less sticky. Drain it well before adding it to the pot; soaking is optional rather than essential.

How long does Olive Oil Basmati Peas keep in the fridge?

Olive Oil Basmati Peas keeps for about three to four days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you plan to eat, and make sure it is steaming hot throughout.

Can Olive Oil Basmati Peas be frozen?

Yes, you can freeze Olive Oil Basmati Peas in airtight, portion-sized containers. The basmati rice may become softer after thawing, so cool the dish promptly, freeze it, and thaw it in the refrigerator before reheating.

Why is the basmati rice in Olive Oil Basmati Peas mushy?

The rice in Olive Oil Basmati Peas can turn mushy if it absorbs too much liquid, cooks for too long, or is stirred repeatedly. Rinse and drain the rice, use the recipe’s measured liquid, and keep the pot covered while it simmers.

Can you add lemon to Olive Oil Basmati Peas?

Yes, lemon adds a bright, fresh note to Olive Oil Basmati Peas. Add a little juice near the end of cooking or squeeze it over the dish just before serving, so its acidity does not overpower the peas and olive oil.

Olive Oil Basmati Peas Vitamins & Minerals

Vitamins

Vitamin K

28.44µg · 24% DV

B1

0.22mg · 18% DV

Folate

68.4µg · 17% DV

B6

0.29mg · 17% DV

Minerals

Manganese

0.94mg · 41% DV

Copper

0.29mg · 32% DV

Phosphorus

148mg · 21% DV

Selenium

8.64µg · 16% DV

Potassium ⭐

295mg · 9% DV

Sodium

7.2mg · 0% DV

Olive Oil Basmati Peas Glycemic Index

GLYCEMIC INDEX

52
Medium
0 Low5570100

GLYCEMIC LOAD

18
Medium

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

How to Burn Off Olive Oil Basmati Peas

To burn the 283 calories in 1 cup (medium) (180 g):

🚶

70min

Walking (5 km/h)

🏃

29min

Running (8 km/h)

🚴

39min

Cycling

🏊

33min

Swimming

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

What is Olive Oil Basmati Peas?

Olive oil basmati peas brings together basmati rice and peas cooked with olive oil, drawing on the Turkish zeytinyağlı style of home cooking. The rice is fragrant and fluffy, while the peas add a gentle sweetness and soft bite. Serve it warm or at room temperature as a light lunch, a simple supper, or a side dish; a crisp salad and a squeeze of lemon make an easy pairing. Rice provides most of the carbohydrates, while peas contribute fibre and plant protein, and the olive oil adds predominantly monounsaturated fat. For a lighter plate, keep the oil measured and add plenty of fresh greens.

How Nutritious Is Olive Oil Basmati Peas?

Nutrient density

Medium

58/ 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

Medium

45/ 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.

Is Olive Oil Basmati Peas 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 Olive Oil Basmati Peas 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 Olive Oil Basmati Peas 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

Olive Oil Basmati Peas Fat Profile

SATURATED

1.62g

MONOUNSATURATED

7.83g

POLYUNSATURATED

1.12g

⚖️

Omega 6:3 ratio 11:1

Above the ideal 4:1 (11:1).

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124 kcal

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410 kcal

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340 kcal

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450 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.