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Rice Pilaf (cooked) Calories
Classic cooked rice pilaf; staple carbohydrate source
CALORIES
GI
POTASSIUM
FIBER
Rice Pilaf (cooked) Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
27.5g
· 82%
Protein
2.5g
· 7%
Fat
1.5g
· 11%
Fiber
0.6g
Rice Pilaf (cooked) Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
B3
0.4mg · 3% DV
B5
0.15mg · 3% DV
B6
0.05mg · 3% DV
Minerals
Sodium
120mg · 5% DV
Selenium
2µg · 4% DV
Phosphorus
30mg · 4% DV
Calcium
5mg · 1% DV
Rice Pilaf (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Rice Pilaf (cooked) 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 (cooked) Contain Allergens?
No known major allergens
Which Diets Is Rice Pilaf (cooked) 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 (cooked) Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
Foods Similar to Rice Pilaf (cooked)
Rice Pilaf (cooked) — Frequently Asked Questions
How long does cooked rice pilaf keep in the fridge?
It should be cooled promptly and refrigerated rather than left at room temperature for long periods. In most cases, eating it within 3 to 4 days is the safest approach.
Can cooked rice pilaf be frozen?
Yes, it freezes well in airtight portions. Reheat it thoroughly after thawing, and avoid freezing it again once reheated.
Is reheating rice pilaf safe?
Yes, if it was stored properly after cooking. It should be reheated all the way through, and rice that sat out too long should be discarded because bacteria can grow in it.
Why does rice pilaf turn mushy, and how can I keep it fluffy?
Too much water, over-stirring, and overcooking are common causes. Rinsing the rice, using the right liquid amount, and letting it rest after cooking help keep the grains separate.
Is rice pilaf better before or after a workout?
Because it is mainly a carbohydrate food, it can work before exercise for energy or after exercise to help replenish glycogen. After training, it is usually better paired with a protein source rather than eaten alone.
What should I eat with rice pilaf to make it more balanced?
Pairing it with foods like beans, lentils, yogurt, eggs, chicken, fish, or tofu makes the meal more balanced. Adding vegetables also improves fullness and overall nutrient variety.
Is rice pilaf a better choice than bread?
Not automatically; both are mostly carbohydrate sources, and the better choice depends on portion size and what else is in the meal. Rice pilaf can be easier to build into a plated meal with protein and vegetables.
Does eating rice pilaf at night cause weight gain?
Weight gain is driven more by total intake and portion size than by the clock. Eating pilaf at night can fit just fine if the portion is reasonable and the meal is balanced.
Does cooling rice pilaf before eating change anything?
Cooling cooked rice can change part of its starch structure, which may slightly affect digestion. That does not make portion size irrelevant, and safe storage still matters.
Who should be more careful with rice pilaf?
People managing blood sugar or those who tend to eat large carbohydrate portions may want to be more mindful. Pairing it with protein, vegetables, and some fat usually makes it easier to fit into a balanced meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.