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Pilaf (low olive oil, low sunflower oil) Calories
Rice pilaf made with low olive oil and low sunflower oil.
CALORIES
GI
POTASSIUM
FIBER
Pilaf (low olive oil, low sunflower oil) Nutrition Facts
Selected: 100 g
135
KCAL / 100G
Carbs
27.5g
· 80%
Protein
2.3g
· 7%
Fat
2.1g
· 13%
Fiber
0.6g
Pilaf (low olive oil, low sunflower oil) Vitamins & Minerals
Vitamins
B5
0.2mg · 4% DV
B1
0.04mg · 3% DV
B3
0.4mg · 3% DV
Biotin
0.8µg · 3% DV
Minerals
Selenium
2µg · 4% DV
Phosphorus
30mg · 4% DV
Magnesium
7mg · 2% DV
Calcium
7mg · 1% DV
Pilaf (low olive oil, low sunflower oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pilaf (low olive oil, low sunflower oil) 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 Pilaf (low olive oil, low sunflower oil) Contain Allergens?
No known major allergens
Which Diets Is Pilaf (low olive oil, low sunflower oil) Good For?
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
Pilaf (low olive oil, low sunflower oil) Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 31:1
Above the ideal 4:1 (31:1).
Foods Similar to Pilaf (low olive oil, low sunflower oil)
Pilaf (low olive oil, low sunflower oil) — Frequently Asked Questions
Why does pilaf sometimes turn mushy, and how can you keep it fluffy?
Too much water, too much stirring, or poorly rinsed rice can make pilaf mushy. Rinsing off excess starch, using measured liquid, and letting it rest after cooking help keep the grains separate.
Is it safe to reheat pilaf?
Yes, if it is cooled and stored properly. Cooked rice should not sit at room temperature for long; refrigerate it promptly and reheat it thoroughly before eating.
Can pilaf be frozen?
Yes, pilaf freezes well in airtight portions. When reheating, adding a small splash of water helps restore texture and prevents it from drying out.
Is pilaf better before or after a workout?
Because it is mainly a carbohydrate food, pilaf can work before exercise for energy or after exercise to help replenish glycogen. Pairing it with a protein source such as yogurt, chicken, or legumes makes the meal more balanced.
What happens if you eat pilaf with bread in the same meal?
Both foods contribute mostly carbohydrates, so having them together can make portion control harder. A more balanced plate is usually pilaf with vegetables and a protein source instead of extra bread.
Is pilaf okay to eat at night?
Yes, the timing matters less than the portion and the overall meal. If large late meals make you feel heavy, keep the serving moderate and pair it with lighter sides.
Can pilaf cause constipation?
White-rice pilaf is relatively low in fibre, so eating it often on its own may not support bowel regularity for some people. Serving it with vegetables, salad, yogurt, or legumes can help balance that.
What foods go well with pilaf nutritionally?
Pilaf pairs best with foods that add protein and fibre. Good options include beans, chickpeas, chicken, meat, yogurt, and a generous salad.
How is pilaf different from bulgur as a meal base?
Pilaf made from white rice is usually softer and milder in flavor, while bulgur often provides more fibre and may keep you full longer. The better choice depends on the rest of the meal and your texture preference.
Who should be more careful with pilaf?
People managing blood sugar may want to watch portion size and avoid eating large servings on their own. Combining pilaf with protein, fat, and fibre can make the meal gentler on blood glucose response.
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Nutrition data compiled from USDA FoodData Central and scientific sources.