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Hearty traditional dish centered on rice pilaf served over thin flatbread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Pilaf on flatbread (250 g) has 535 calories. That works out to 214 calories per 100 g. It contains 96.5 g of carbs, 12.8 g of protein, 11.5 g of fat and 3.3 g of fiber. Its 1.1 mg of Manganese covers 46% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 250 g
535
KCAL / 250G
Carbs
96.5g
· 35% DV
Protein
12.8g
· 26% DV
Fat
11.5g
· 15% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 9% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 535 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0.08 g | |
| Sodium | 600 mg | 26% |
| Total carbohydrate | 96.5 g | 35% |
| Fiber | 3.3 g | 12% |
| Protein | 12.8 g | 26% |
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) | 250 g | 535 kcal |
| ½ piece (half) | 70 g | 150 kcal |
| 100 g | 100 g | 214 kcal |
| 1 piece (small) | 140 g | 300 kcal |
| 1 cup (medium) | 180 g | 385 kcal |
| 1.5 cup (large) | 270 g | 578 kcal |
| 1 serving (large) | 380 g | 813 kcal |
| 1 piece (jumbo) | 500 g | 1070 kcal |
Calculated from 214 calories per 100 g.
Pilaf on flatbread is rice pilaf served over a thin flatbread, usually yufka or a similar bread. The bread softens slightly under the warm rice and can be torn off and eaten with the pilaf.
Cook the rice pilaf first, lay a thin flatbread on a serving plate, and spoon the hot pilaf over it just before serving. Add cooked meat or other toppings if desired; recipes vary by household.
Thin, flexible flatbread works best for pilaf on flatbread. Turkish yufka is a traditional choice, while lavash can work as a substitute; thick pita is less suitable because it does not soften or fold in the same way.
Pilaf on flatbread uses the bread as an edible base that catches the rice and its juices. It also adds a soft, chewy layer to the dish, and diners can eat pieces of bread along with the pilaf.
A long-grain or other rice that cooks into separate grains works well for pilaf on flatbread. Rinse the rice before cooking to remove some surface starch, and avoid making the pilaf wet, which can quickly turn the bread soggy.
Yes, pilaf on flatbread can include meat. Cooked lamb, beef, or chicken may be served over or mixed into the pilaf, though meat-free versions are also common; the dish has no single fixed topping.
To keep the bread from becoming soggy, assemble pilaf on flatbread just before serving and use pilaf that is not wet or soupy. If you are serving it later, store the bread and rice separately.
Pilaf on flatbread pairs well with yogurt, a crisp salad, or pickled vegetables. These add a cool or tangy contrast to the warm, starchy dish; choose a lighter side if the pilaf includes rich meat.
Yes, pilaf on flatbread can be served without meat. Use a plain rice pilaf, or add ingredients such as chickpeas, herbs, or vegetables for more texture; place it over the flatbread at serving time.
Store leftover pilaf and flatbread separately in covered containers in the refrigerator so the bread does not absorb too much moisture. Reheat the pilaf until hot, then serve it over fresh or separately warmed flatbread.
Vitamins
B3
3mg · 19% DV
Biotin
4.5µg · 15% DV
B1
0.18mg · 15% DV
B6
0.2mg · 12% DV
Minerals
Manganese
1.05mg · 46% DV
Selenium
21µg · 38% DV
Sodium
600mg · 26% DV
Phosphorus
158mg · 23% DV
Potassium ⭐
180mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 535 calories in 1 serving (medium) (250 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.
Pilaf on flatbread is a traditional Turkish-style serving of rice pilaf spooned over thin, unleavened yufka. The bread forms the base of the dish and softens where it catches the warmth and savoury fat from the pilaf; the rice may be plain or include vermicelli.
The contrast is part of its appeal: tender, gently seasoned rice with softer, slightly chewy bread beneath. It can be served as a filling main course, with yoghurt, pickles or a fresh salad alongside. Rice and flatbread make it chiefly a carbohydrate-rich dish, so add vegetables and use a lighter hand with the oil if you want a less heavy plate.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
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.
Contains these allergens:
Vegan
— Not 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
2.88g
MONOUNSATURATED
4.05g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 31.9:1
Above the ideal 4:1 (31.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.