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Rice Pilaf (High Oil) Calories
High oil, calorie-rich, energy source
CALORIES
GI
POTASSIUM
FIBER
Rice Pilaf (High Oil) Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
29.5g
· 56%
Protein
2.6g
· 5%
Fat
9.2g
· 39%
Fiber
0.7g
Rice Pilaf (High Oil) Vitamins & Minerals
Vitamins
Vitamin E
1.2mg · 8% DV
Biotin
1.2µg · 4% DV
B1
0.03mg · 3% DV
B3
0.4mg · 3% DV
Minerals
Sodium
180mg · 8% DV
Selenium
3µg · 5% DV
Phosphorus
32mg · 5% DV
Magnesium
10mg · 2% DV
Rice Pilaf (High Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Rice Pilaf (High Oil) 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 Rice Pilaf (High Oil) Contain Allergens?
No known major allergens
Which Diets Is Rice Pilaf (High Oil) Good For?
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
Rice Pilaf (High Oil) Fat Profile
SATURATED
1.7g
MONOUNSATURATED
3.3g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 220:1
Above the ideal 4:1 (220:1).
Foods Similar to Rice Pilaf (High Oil)
Rice Pilaf (High Oil) — Frequently Asked Questions
Why does high-oil rice pilaf sometimes turn mushy?
The usual causes are too much water, not enough resting time, and stirring it too much while cooking. Rinsing the rice first and letting the pilaf rest after cooking helps the grains stay more separate.
How long does high-oil rice pilaf keep in the fridge?
It should be cooled and refrigerated promptly rather than left at room temperature for long. In general, eating it within 1-2 days is the safest approach, and it should be reheated thoroughly.
Can high-oil rice pilaf be frozen?
Yes, you can freeze it in airtight portions. The texture may soften a little after thawing, so it is best frozen once and reheated once.
Is high-oil rice pilaf better before or after a workout?
Because it provides carbohydrates, it can fit either before training for energy or after training as part of a meal. Its higher fat content may make it feel heavy if eaten too close to exercise.
What foods pair well with high-oil rice pilaf to make a more balanced meal?
Adding protein sources such as beans, yogurt, chicken, fish, or meat makes the meal more balanced. Vegetables or salad can also add fibre and volume.
How is high-oil rice pilaf different from bulgur pilaf in everyday use?
Rice pilaf is usually softer and more neutral in flavour, so it pairs easily with many dishes. Bulgur tends to have a firmer texture and may feel more filling for some people.
How can I make high-oil rice pilaf feel less heavy?
Using less oil, choosing a smaller portion, and serving it with vegetables can help. Fresh sides such as a lemony salad or yogurt-based dish can also make the meal feel lighter.
Is it okay to eat high-oil rice pilaf at night?
Yes, there is no special rule against eating it at night. However, large portions late in the evening may feel harder to digest for some people because of the oil content.
Can high-oil rice pilaf contribute to constipation?
On its own, it is a low-fibre option, so it may not support bowel regularity well if the rest of the meal is also low in fibre. Pairing it with vegetables, legumes, and enough fluids is a better approach.
Is reheating rice pilaf safe?
Yes, if it was stored properly. Cooked rice should be cooled quickly, kept refrigerated, and reheated until fully hot throughout.
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Nutrition data compiled from USDA FoodData Central and scientific sources.