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Plain frozen rice pilaf Calories
Convenient carbohydrate source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plain frozen rice pilaf (180 g) has 290 calories. That works out to 161 calories per 100 g. It contains 52.4 g of carbs, 5.6 g of protein, 6.1 g of fat and 0.9 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Plain frozen rice pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
290
KCAL / 180G
Carbs
52.4g
· 19% DV
Protein
5.6g
· 11% DV
Fat
6.1g
· 8% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 8% · Fat 19%
Plain frozen rice pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 52.4 g | 19% |
| Fiber | 0.9 g | 3% |
| Protein | 5.6 g | 11% |
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 Cup of Plain frozen rice pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 290 kcal |
| 1 tablespoon (small) | 15 g | 24 kcal |
| 100 g | 100 g | 161 kcal |
| 1 cup (small) | 120 g | 193 kcal |
| 1 serving (medium) | 200 g | 322 kcal |
| 1 cup (large) | 250 g | 403 kcal |
| 1 serving (large) | 300 g | 483 kcal |
| 1 pack (whole) | 400 g | 644 kcal |
Calculated from 161 calories per 100 g.
Frequently Asked Questions About Plain frozen rice pilaf
Is plain frozen rice pilaf already cooked?
Usually, plain frozen rice pilaf is cooked before freezing and only needs reheating, but preparation varies by product. Follow the package directions rather than assuming it is ready to eat straight from the freezer.
Can you reheat plain frozen rice pilaf in the microwave?
Yes, plain frozen rice pilaf can usually be reheated in a microwave-safe dish. Cover it, stir during heating, and make sure it is steaming hot throughout. Only microwave it in its original packaging if the package specifically says it is microwave-safe.
Do you thaw plain frozen rice pilaf before cooking it?
No, plain frozen rice pilaf can generally be heated straight from frozen. This avoids leaving cooked rice at room temperature while it thaws. Check the package, since some products give specific thawing or heating instructions.
What ingredients are in plain frozen rice pilaf?
Plain frozen rice pilaf is based on rice, and may also contain oil, salt, or seasonings depending on the product. It is a processed, prepared food that has been frozen; the exact ingredients vary by brand, so the package is the place to check its recipe.
How long does plain frozen rice pilaf last in the freezer?
Keep plain frozen rice pilaf frozen and follow the date and storage directions on its package. After opening, seal it well before returning it to the freezer. Discard it if it has thawed and been left at room temperature for an extended time.
Can you refreeze plain frozen rice pilaf after it has thawed?
You can refreeze plain frozen rice pilaf if it thawed in the refrigerator and stayed cold, though its texture may suffer. Do not refreeze rice that has sat at room temperature or has already been reheated.
How should you store leftover plain frozen rice pilaf after reheating?
Put leftover plain frozen rice pilaf in a covered container in the refrigerator promptly, rather than leaving it out. Reheat only the portion you plan to eat and make sure it is steaming hot throughout.
Can plain frozen rice pilaf be a healthy meal?
Yes, plain frozen rice pilaf can fit into a balanced meal, but it mainly serves as the grain portion. Add vegetables and a protein such as beans, eggs, fish, or chicken; the amount of salt and added fat differs between products.
What goes well with plain frozen rice pilaf?
Plain frozen rice pilaf pairs well with roasted vegetables, grilled chicken or fish, beans, and saucy stews. Adding a vegetable and a protein turns the convenient side into a more complete meal.
Why can plain frozen rice pilaf turn mushy when reheated?
Plain frozen rice pilaf can turn mushy if it is heated with too much water or stirred repeatedly. Add only a little moisture when needed, cover it while heating, and stir just enough to distribute the heat.
Plain frozen rice pilaf Vitamins & Minerals
Vitamins
B3
1.26mg · 8% DV
B6
0.13mg · 8% DV
B5
0.31mg · 6% DV
B1
0.07mg · 6% DV
Minerals
Manganese
0.61mg · 27% DV
Selenium
13µg · 24% DV
Copper
0.13mg · 14% DV
Sodium
288mg · 13% DV
Potassium ⭐
63mg · 2% DV
Plain frozen rice pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain frozen rice pilaf
To burn the 290 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.
What is Plain frozen rice pilaf?
Plain frozen rice pilaf is cooked rice, typically prepared by briefly sautéing the grains before simmering them in water or stock. This simple version keeps the focus on the rice, without the added noodles or strong seasoning found in some pilafs, and is sold ready to reheat.
Across the many cuisines that serve pilaf, it works as a warm side for stews, grilled vegetables, beans or meat; it can also round out a quick weeknight meal. Properly heated, the grains should be tender and separate rather than dry or clumped. It is mainly a convenient source of carbohydrates, so pair it with vegetables and a protein-rich dish for a more varied plate.
How Nutritious Is Plain frozen rice pilaf?
Nutrient density
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.
Satiety score
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.
Is Plain frozen rice pilaf Processed?
NOVA 3
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 Plain frozen rice pilaf Contain Allergens?
No known major allergens
Which Diets Is Plain frozen rice 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
Plain frozen rice pilaf Fat Profile
SATURATED
0.9g
MONOUNSATURATED
2.61g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 42.8:1
Above the ideal 4:1 (42.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.