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Geecika-based pilaf cooked with onions; carbohydrate-forward with moderate fiber.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Onion geecika pilaf (180 g) has 238 calories. That works out to 132 calories per 100 g. It contains 44.6 g of carbs, 5.6 g of protein, 4.3 g of fat and 3.8 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 180 g
238
KCAL / 180G
Carbs
44.6g
· 16% DV
Protein
5.6g
· 11% DV
Fat
4.3g
· 6% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 9% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 44.6 g | 16% |
| Fiber | 3.8 g | 14% |
| Protein | 5.6 g | 11% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 238 kcal |
| 1 tablespoon (shredded) | 18 g | 24 kcal |
| 1 piece (half) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (small) | 120 g | 158 kcal |
| 1 cup (small) | 140 g | 185 kcal |
| 1 serving (medium) | 180 g | 238 kcal |
| 1 cup (large) | 240 g | 317 kcal |
| 1 serving (large) | 280 g | 370 kcal |
Calculated from 132 calories per 100 g.
Onion geecika pilaf is a pilaf made with geecika and onions. The onions provide flavor, while the grain cooks in liquid; recipes can differ in the fat, seasoning, and cooking method used.
To make onion geecika pilaf, soften chopped onion in a little oil, add the geecika and cooking liquid, then simmer until tender. Cooking time and liquid needs vary, so follow the directions for the geecika you have.
Geecika gives onion geecika pilaf its grain base and a texture that depends on how it is cooked. The onion adds a savory, slightly sweet note; the exact taste can vary with the type of geecika and seasonings.
Soaking geecika before making onion geecika pilaf is only necessary if the grain’s instructions call for it. Some grains cook without soaking, while others benefit from it, so check the directions for your specific geecika.
Use only the amount of liquid needed for onion geecika pilaf, and avoid prolonged cooking or frequent stirring. Check the grain as it cooks and take the pot off the heat once the geecika is tender.
Yes, you can cook onion geecika pilaf in a rice cooker if the geecika cooks well with that appliance’s grain setting. Soften the onions separately first, then combine them with the grain and the appropriate amount of liquid.
Serve onion geecika pilaf with a crisp salad, roasted vegetables, yogurt, or a protein dish. Its savory onion flavor also pairs well with beans or lentils for a plant-based meal.
Yes, onion geecika pilaf can be frozen in an airtight, freezer-safe container. Cool it promptly before freezing, and thaw it in the refrigerator; add a little water when reheating if the grain seems dry.
Onion geecika pilaf keeps for about 3–4 days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, and make sure it is thoroughly hot.
Browning the onion first gives onion geecika pilaf a deeper, sweeter savory flavor. Cook it until soft and lightly golden, rather than letting it burn, which can make the finished dish taste bitter.
Vitamins
B3
1.98mg · 12% DV
B6
0.16mg · 9% DV
B1
0.11mg · 9% DV
B5
0.4mg · 8% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.2mg · 22% DV
Phosphorus
140mg · 20% DV
Sodium
324mg · 14% DV
Potassium ⭐
212mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 238 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.
Onion geecika pilaf is a grain-based pilaf cooked with onion. The grain is simmered until tender, while the onion lends sweetness and savoury depth; seasoning and the final texture can vary with the cook. The name identifies the main grain, but its precise regional tradition is not clear from the information available, so it is best understood here as a simple onion pilaf rather than tied to a particular cuisine.
Serve it warm as a side or as the base of a meal, alongside vegetables, beans, grilled foods or a fresh salad. Its nutritional profile is carbohydrate-forward, with a moderate amount of fibre, making it a filling partner to protein-rich dishes. For a lighter serving, keep added oil modest and pair it with plenty of vegetables.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.68g
MONOUNSATURATED
1.55g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.