1 cup (medium) of Rice Pilaf (150 g) has 225 calories. That works out to 150 calories per 100 g. It contains 43.5 g of carbs, 4.1 g of protein, 3.3 g of fat and 0.8 g of fiber. Its 0.5 mg of Manganese covers 20% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Rice Pilaf?

Rice pilaf is made by briefly toasting rice in fat, then cooking it in water or stock until the grains are tender and separate. Versions with browned vermicelli are common in Turkish home cooking, adding a toasty note and a little contrast in texture.

It is usually served as a side with stews, grilled meat or chicken, and often alongside yogurt or a fresh salad. The fluffy grains are mild enough to accompany strongly seasoned dishes. Nutritionally, it is mainly a source of carbohydrates, with relatively little protein or fibre. For a lighter plate, use a modest amount of oil and pair it with vegetables and a protein-rich main.

Rice Pilaf Nutrition Facts

Selected: 100 g

150

KCAL / 100G

Carbs

29g

· 11% DV

Protein

2.7g

· 5% DV

Fat

2.2g

· 3% DV

Fiber

0.5g

· 2% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 79% · Protein 7% · Fat 14%

Rice Pilaf Vitamins & Minerals

Vitamins

0.03mg · 3% DV

0.4mg · 3% DV

0.13mg · 3% DV

0.05mg · 3% DV

Minerals

Sodium

180mg · 8% DV

Selenium

4µg · 7% DV

Phosphorus

32mg · 5% DV

Magnesium

7mg · 2% DV

How Nutritious Is Rice Pilaf?

Nutrient density

Low

25/ 100

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

32/ 100

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.

Rice Pilaf Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Rice Pilaf

To burn the 150 calories in 100 g:

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Rice Pilaf Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Rice Pilaf Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 50:1

Above the ideal 4:1 (50:1).

Compare Rice Pilaf

🍚vs🍚

Rice Pilaf vs Bulgur Pilaf30 kcal more per 100 g

→🍚vs🍝

Rice Pilaf vs Whole wheat pasta26 kcal more per 100 g

→🍚vs🥖

Rice Pilaf vs Breadstick260 kcal fewer per 100 g

→🍚vs🥯

Rice Pilaf vs Simit190 kcal fewer per 100 g

→

Foods Similar to Rice Pilaf

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Rice Pilaf

How do you make Rice Pilaf fluffy and separate?

Rinse the rice until the water runs clearer, drain it well, and briefly toast it in fat before adding the cooking liquid. Keep the lid on and avoid stirring while it cooks; let the Rice Pilaf rest covered before fluffing it with a fork.

What is the difference between Rice Pilaf and plain rice?

Rice Pilaf is usually toasted in fat before it is cooked in seasoned liquid, while plain rice is often simmered directly in water. Pilaf may also include aromatics or toasted vermicelli, giving it a richer flavor and distinct texture.

What is the water-to-rice ratio for Rice Pilaf?

The right water-to-rice ratio for Rice Pilaf varies with the rice type and whether it was soaked or rinsed thoroughly. Follow the recipe for your specific rice, since adding too much liquid is a common reason pilaf turns soft or sticky.

Which rice is best for Rice Pilaf?

Long-grain rice is a reliable choice for Rice Pilaf because its grains tend to stay separate after cooking. Basmati is a popular option for fragrant pilaf, while other long-grain varieties work well if you adjust the liquid to suit the rice.

Why does my Rice Pilaf turn mushy?

Rice Pilaf often turns mushy when it has too much liquid, is stirred during cooking, or is left to cook beyond the point when the rice is tender. Measure the liquid carefully, keep the lid on, and let the finished pilaf rest before serving.

Should you rinse rice before making Rice Pilaf?

Yes, rinsing rice before making Rice Pilaf removes loose surface starch, which can make the cooked grains stick together. Drain it thoroughly afterward so extra rinse water does not throw off the amount of cooking liquid.

Can you make Rice Pilaf with vermicelli?

Yes, vermicelli is a common addition to Rice Pilaf. Break it into small pieces if needed, toast it in the cooking fat until golden, then add the rice and liquid. Watch it closely because the thin pasta can burn quickly.

How long does Rice Pilaf last in the fridge?

Store Rice Pilaf in a covered container in the refrigerator and eat it within a few days. Cool it promptly rather than leaving cooked rice at room temperature, and reheat only the portion you plan to eat until it is steaming hot.

Can you freeze Rice Pilaf?

Yes, Rice Pilaf can be frozen in airtight, portion-sized containers once it has cooled. Thaw it in the refrigerator or reheat it from frozen with a splash of water, stirring so the grains heat evenly.

What goes well with Rice Pilaf?

Rice Pilaf pairs well with grilled meat, roasted chicken, stews, or vegetable dishes because its mild flavor complements saucier foods. For a simple meal, serve it with a salad and a protein-rich main rather than adding another heavy starch.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026