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Rice Pilaf with Chickpeas
Protein and fiber-rich, classic pilaf dish
CALORIES
GI
POTASSIUM
FIBER
Nutrition Facts
100g
155
KCAL / 100G
Carbs
28.5g
· 76%
Protein
4.2g
· 11%
Fat
2.2g
· 13%
Fiber
2.7g
Glycemic Analysis
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Processing Level
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.
Allergen Profile
No known major allergens
Diet Compatibility
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
Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
Vitamin & Mineral Analysis
Vitamins
B1
0.08mg · 7% DV
Biotin
1.5µg · 5% DV
Folate
18µg · 5% DV
B3
0.6mg · 4% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
65mg · 9% DV
Iron
1mg · 6% DV
Selenium
3.2µg · 6% DV
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Nutrition data compiled from USDA FoodData Central and scientific sources.