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Traditional grain pilaf, source of protein and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Pitinc pilaf (180 g) has 279 calories. That works out to 155 calories per 100 g. It contains 51.3 g of carbs, 7.4 g of protein, 4 g of fat and 4.3 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 180 g
279
KCAL / 180G
Carbs
51.3g
· 19% DV
Protein
7.4g
· 15% DV
Fat
4g
· 5% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 11% · Fat 13%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 279 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 51.3 g | 19% |
| Fiber | 4.3 g | 15% |
| Protein | 7.4 g | 15% |
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 cup (medium) | 180 g | 279 kcal |
| ½ cup (small) | 90 g | 140 kcal |
| 100 g | 100 g | 155 kcal |
| 1 piece (small) | 120 g | 186 kcal |
| 1 serving (medium) | 200 g | 310 kcal |
| 1 bottle (large) | 250 g | 388 kcal |
| 1.5 cup (large) | 270 g | 419 kcal |
| 2 cup (jumbo) | 360 g | 558 kcal |
Calculated from 155 calories per 100 g.
Pitinc pilaf is a traditional grain pilaf made by cooking the grain with liquid and seasonings. Recipes can vary by region, so the name may not refer to one standardized ingredient list or method everywhere.
To make Pitinc pilaf, rinse and drain the grain, briefly sauté it in fat if your recipe calls for it, then cook it with hot liquid until tender. The grain used determines the cooking time and liquid amount.
Pitinc pilaf is identified as a grain-based pilaf, but the name alone may not specify a single grain in every regional recipe. Check the recipe or ask the cook which grain is used before choosing a cooking method.
Pitinc pilaf may differ from ordinary rice pilaf in its grain and local preparation. Since recipes under this name can vary, it is not safe to assume that every version uses rice or follows the same technique as a standard rice pilaf.
To keep Pitinc pilaf from turning mushy, use the right amount of liquid for its grain, avoid stirring it repeatedly, and stop cooking once the grain is tender. Letting it rest covered after cooking helps it finish absorbing moisture.
Usually, rinsing the grain before making Pitinc pilaf removes dust and some surface starch. Drain it well before cooking; if your particular grain or regional recipe calls for soaking instead, follow that preparation.
Pitinc pilaf goes well with vegetables, beans, or a meat dish, and can also be served with a simple salad or yogurt. Its traditional accompaniments depend on the region and the grain used.
Cool leftover Pitinc pilaf promptly, transfer it to a covered container, and refrigerate it rather than leaving it out for an extended time. Eat it within a few days and discard it if its smell or texture changes.
Yes, you can freeze Pitinc pilaf in airtight, portion-sized containers. The texture may soften after thawing, so defrost it in the refrigerator and reheat it thoroughly before serving.
Reheat Pitinc pilaf in a covered pan with a small splash of water, stirring gently until it is steaming throughout. You can also use a microwave with a cover; avoid reheating the same portion more than once.
Vitamins
B3
1.98mg · 12% DV
B1
0.14mg · 12% DV
B5
0.54mg · 11% DV
Biotin
2.7µg · 9% DV
Minerals
Manganese
0.9mg · 39% DV
Copper
0.14mg · 16% DV
Phosphorus
86mg · 12% DV
Zinc
1.08mg · 10% DV
Sodium
216mg · 9% DV
Potassium ⭐
117mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 279 calories in 1 cup (medium) (180 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.
Pitinc pilaf is a traditional grain pilaf, cooked until the grains are tender and separate. It can be prepared with water or stock, then left to rest so the grains absorb the liquid; recipes often use a little fat for flavour.
Mild and satisfying, it works as a side dish alongside vegetables, beans, meat or fish, and is also good with yogurt. Its grain base provides some protein and fibre, making it a useful part of a varied meal rather than just a plain starch. For a lighter plate, keep the added fat modest and pair it with plenty of vegetables or a fresh salad.
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
— 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
0.72g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 20.3:1
Above the ideal 4:1 (20.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.