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Rice pilaf flavored with orange juice and zest
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Orange Pilaf (150 g) has 210 calories. That works out to 140 calories per 100 g. It contains 42 g of carbs, 3.8 g of protein, 3 g of fat and 1.8 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 150 g
210
KCAL / 150G
Carbs
42g
· 15% DV
Protein
3.8g
· 8% DV
Fat
3g
· 4% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 7% · Fat 13%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 42 g | 15% |
| Fiber | 1.8 g | 6% |
| Protein | 3.8 g | 8% |
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 serving (medium) | 150 g | 210 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (small) | 100 g | 140 kcal |
| 1 piece (small) | 120 g | 168 kcal |
| 1 cup (medium) | 180 g | 252 kcal |
| 1 piece (large) | 180 g | 252 kcal |
| 1 serving (large) | 200 g | 280 kcal |
| 1 cup (large) | 250 g | 350 kcal |
Calculated from 140 calories per 100 g.
To make Orange Pilaf, briefly toast rinsed rice in oil, then cook it with orange juice and water or stock until the liquid is absorbed. Add finely grated orange zest for aroma, and let the covered rice rest before fluffing.
Orange Pilaf tastes savory with a bright citrus aroma and a subtle fruity note. Orange juice adds tang and zest brings a stronger fragrance; it should not taste like a sweet dessert unless sugar is deliberately added.
Yes, Orange Pilaf can be made with brown rice, but it needs more cooking time and liquid than white rice. Follow the brown rice package's cooking guidance, adding the orange juice as part of the cooking liquid.
Orange Pilaf pairs especially well with roast or grilled chicken, fish, and mildly seasoned chickpeas. Their savory flavors complement the citrus without overwhelming it; strongly sweet or heavily spiced mains can make the orange taste less balanced.
For separate grains in Orange Pilaf, rinse the rice until the water is mostly clear, drain it well, and briefly toast it before adding liquid. Once cooked, leave it covered to rest, then fluff gently with a fork.
Yes, bottled orange juice works in Orange Pilaf, though freshly squeezed juice often has a brighter flavor. Choose unsweetened juice so the pilaf does not turn unexpectedly sweet, and use fresh orange zest if you want a stronger citrus aroma.
Orange Pilaf is usually served warm as a side dish. You can serve cooled leftovers in a rice salad, but refrigerate them promptly and keep the salad chilled rather than leaving cooked rice at room temperature.
Yes, you can cook Orange Pilaf ahead and refrigerate it in a covered container once it has cooled promptly. Reheat it until steaming hot, adding a small splash of water if the rice has dried out.
Cumin, black pepper, cinnamon, and a little cardamom can complement Orange Pilaf. Use them sparingly so they support rather than hide the orange flavor; fresh herbs such as parsley can add a savory finish when serving.
Orange Pilaf can taste bitter if the grated zest includes the white pith or if too much zest is used. Grate only the thin orange outer skin, and avoid using juice or zest from fruit that tastes unpleasantly bitter.
Vitamins
Vitamin C
10.5mg · 12% DV
B5
0.3mg · 6% DV
B1
0.06mg · 5% DV
B3
0.75mg · 5% DV
Minerals
Manganese
0.3mg · 13% DV
Copper
0.08mg · 9% DV
Sodium
180mg · 8% DV
Phosphorus
45mg · 6% DV
Potassium ⭐
90mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 210 calories in 1 serving (medium) (150 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.
Orange Pilaf is a rice pilaf cooked with orange juice and zest, which give the grains a bright citrus fragrance and gentle sweetness. It is best understood as a citrus-flavoured variation on pilaf rather than a dish tied to one particular region; recipes can vary in how much juice or zest they use.
The rice is soft and fragrant, with a mild sweet-tart note. Serve it warm alongside poultry, fish or vegetables, or as a colourful side for a shared meal. It is mainly a source of carbohydrates and is relatively low in fat; a 100 g portion provides 28 g of carbohydrates. For a lighter plate, keep added fat modest and pair the pilaf with vegetables and a protein-rich main.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.6g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.