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Plain rice pilaf Calories
White rice, simply cooked, lightly oiled
CALORIES
GI
POTASSIUM
FIBER
Plain rice pilaf Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
28g
· 85%
Protein
2.4g
· 7%
Fat
1.2g
· 8%
Fiber
0.3g
Plain rice pilaf Vitamins & Minerals
Vitamins
B3
0.4mg · 3% DV
B5
0.13mg · 3% DV
B6
0.05mg · 3% DV
B1
0.02mg · 2% DV
Minerals
Manganese
1mg · 43% DV
Selenium
7µg · 13% DV
Phosphorus
30mg · 4% DV
Magnesium
8mg · 2% DV
Plain rice pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain rice pilaf 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 Plain rice pilaf Contain Allergens?
No known major allergens
Which Diets Is Plain 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 rice pilaf Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
Foods Similar to Plain rice pilaf
Plain rice pilaf — Frequently Asked Questions
How can I make plain rice pilaf fluffy rather than sticky?
Rinse the rice until the water is mostly clear, use the right amount of liquid, and avoid stirring it repeatedly as it cooks. Letting it rest with the lid on after cooking helps the grains firm up and separate.
Why does rice pilaf turn mushy?
Too much water, overcooking, insufficient rinsing, or frequent stirring can make the grains break down and stick together. Once it comes to a boil, cook it gently with the lid on.
Can plain rice pilaf be made ahead and refrigerated?
Yes, but cool it quickly and refrigerate it in a covered container within two hours of cooking. Reheat it thoroughly until steaming hot before serving.
Can cooked rice pilaf be frozen?
Yes. Freeze fully cooled rice in individual portions so it can be reheated easily, and do not refreeze rice that has already been thawed.
How do I reheat rice pilaf without drying it out?
Add a small splash of water, cover it, and heat gently in a pan or microwave until hot throughout. Too much added water can make the texture soft or wet.
What should I serve with plain rice pilaf for a more balanced meal?
Pair it with a protein such as beans, lentils, eggs, fish, chicken, or tofu, plus vegetables or a salad. This adds protein, fibre, and variety to an otherwise simple grain dish.
Is rice pilaf a good food before exercise?
It can work well as part of a light meal a few hours before training because it is generally easy to digest. A large serving right before exercise may feel uncomfortable for some people.
Does eating rice pilaf at night automatically cause weight gain?
No. Weight change depends on overall eating patterns, portions, and energy intake rather than the clock alone. Combining rice with vegetables and protein can make the meal more satisfying.
How is white rice pilaf different from bulgur pilaf?
White rice pilaf has a softer texture and milder flavour, while bulgur is nuttier and more chewy. Bulgur is typically higher in fibre, so it is often chosen when increasing fibre intake is a goal.
Who should be cautious with plain rice pilaf?
People managing blood sugar may benefit from moderate portions and from eating rice alongside protein, vegetables, and healthy fats rather than alone. Anyone following a medically prescribed diet should seek individual guidance from a qualified clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.