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Fluffy, separate rice grains with a warm orange-gold hue and fine flecks of orange zest are piled on a plate.

Orange Pilaf Calories

Rice pilaf flavored with orange juice and zest

In season: Winter · Spring

CALORIES · 100 G

140kcal

GI

65medium

POTASSIUM · 100 G

60mg

FIBER · 100 G

1.2g

Quick answer

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.

Orange Pilaf Nutrition Facts

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%

Orange Pilaf nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories210 kcal
Total fat3 g4%
Saturated fat0.6 g3%
Trans fat0 g
Sodium180 mg8%
Total carbohydrate42 g15%
Fiber1.8 g6%
Protein3.8 g8%

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 Serving of Orange Pilaf?

ServingAmountCalories
1 serving (medium)150 g210 kcal
100 g100 g140 kcal
1 serving (small)100 g140 kcal
1 piece (small)120 g168 kcal
1 cup (medium)180 g252 kcal
1 piece (large)180 g252 kcal
1 serving (large)200 g280 kcal
1 cup (large)250 g350 kcal

Calculated from 140 calories per 100 g.

Frequently Asked Questions About Orange Pilaf

How do you make Orange Pilaf?

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.

What does Orange Pilaf taste like?

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.

Can Orange Pilaf be made with brown rice?

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.

What protein goes best with Orange Pilaf?

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.

How do you keep the rice grains separate in Orange Pilaf?

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.

Can Orange Pilaf be made with bottled orange juice?

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.

Is Orange Pilaf served hot or cold?

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.

Can you make Orange Pilaf ahead of time?

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.

What spices go well in Orange Pilaf?

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.

Why does Orange Pilaf taste bitter?

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.

Orange Pilaf Vitamins & Minerals

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

Orange Pilaf Glycemic Index

GLYCEMIC INDEX

65
Medium
0 Low5570100

GLYCEMIC LOAD

27
High

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

How to Burn Off Orange Pilaf

To burn the 210 calories in 1 serving (medium) (150 g):

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

Swimming

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

What is Orange Pilaf?

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.

How Nutritious Is Orange Pilaf?

Nutrient density

Medium

35/ 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

36/ 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 Orange 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 Orange Pilaf 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 Orange 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

Orange Pilaf Fat Profile

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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120 kcal

🍝

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124 kcal

🥖

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410 kcal

🥯

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Nutrition data compiled from USDA FoodData Central and scientific sources.