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Rice pilaf with light oil Calories
Plain rice pilaf made with a small amount of oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Rice pilaf with light oil (180 g) has 277 calories. That works out to 154 calories per 100 g. It contains 54.2 g of carbs, 5 g of protein, 4 g of fat and 0.7 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Rice pilaf with light oil Nutrition Facts
Selected: 1 cup (medium) · 180 g
277
KCAL / 180G
Carbs
54.2g
· 20% DV
Protein
5g
· 10% DV
Fat
4g
· 5% DV
Fiber
0.7g
· 3% 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 with light oil nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 54.2 g | 20% |
| Fiber | 0.7 g | 3% |
| Protein | 5 g | 10% |
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 Rice pilaf with light oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 277 kcal |
| 1 tablespoon (mini) | 15 g | 23 kcal |
| 3 tablespoon (small) | 45 g | 69 kcal |
| ½ cup (half) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 serving (small) | 150 g | 231 kcal |
| 1 serving (large) | 220 g | 339 kcal |
| 1.5 cup (large) | 270 g | 416 kcal |
| 2 cup (jumbo) | 360 g | 554 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Rice pilaf with light oil
How do you make rice pilaf with light oil fluffy and separate?
For fluffy rice pilaf with light oil, rinse the rice, drain it well, and briefly toast it in the oil before adding hot liquid. Cook covered over low heat, then let it rest off the heat before fluffing gently with a fork.
What is rice pilaf with light oil?
Rice pilaf with light oil is a rice dish cooked by briefly sautéing the grains in a small amount of oil, then simmering them in water or stock until tender. The cooking method helps give the grains a distinct, savory texture.
What is the difference between rice pilaf with light oil and plain boiled rice?
Rice pilaf with light oil is sautéed briefly before liquid is added, while plain boiled rice is cooked directly in water. That initial sauté gives pilaf a more savory flavor and helps the grains stay separate.
What kind of rice works best for rice pilaf with light oil?
Long-grain or medium-grain rice works well for rice pilaf with light oil because the cooked grains tend to remain distinct. Turkish-style versions often use baldo or osmancık rice, which are shorter-grain varieties and need their own water balance.
Should you rinse rice before making rice pilaf with light oil?
Yes, rinsing rice before making rice pilaf with light oil removes loose surface starch, which can make the finished dish sticky. Drain it thoroughly before sautéing so excess water does not interfere with toasting the grains.
Why does rice pilaf with light oil turn mushy?
Rice pilaf with light oil usually turns mushy when it absorbs too much liquid, cooks for too long, or is stirred repeatedly. Measure the liquid carefully, keep the lid on while simmering, and leave the cooked pilaf to rest before fluffing.
Can you use broth instead of water in rice pilaf with light oil?
Yes, broth can replace water in rice pilaf with light oil and adds a deeper savory taste. Use unsalted or lightly salted broth if you want to control the saltiness, since the liquid reduces as the rice cooks.
How long does rice pilaf with light oil last in the refrigerator?
Rice pilaf with light oil keeps in the refrigerator for up to three days when promptly cooled and stored in a covered container. Refrigerate leftovers rather than leaving cooked rice at room temperature, and reheat only the portion you plan to eat.
Can rice pilaf with light oil be frozen?
Yes, rice pilaf with light oil freezes well in airtight, meal-sized portions. Cool it promptly before freezing, thaw it in the refrigerator, and reheat it until steaming hot; do not freeze it again after thawing.
What should you serve with rice pilaf with light oil?
Rice pilaf with light oil pairs well with grilled or braised meat, roasted vegetables, beans, and saucy stews. A crisp salad or yogurt-based side also balances the soft, mild flavor of the rice.
Rice pilaf with light oil Vitamins & Minerals
Vitamins
Biotin
1.8µg · 6% DV
B3
0.72mg · 5% DV
B1
0.05mg · 4% DV
B6
0.07mg · 4% DV
Minerals
Manganese
0.63mg · 27% DV
Selenium
8.64µg · 16% DV
Sodium
324mg · 14% DV
Copper
0.09mg · 10% DV
Potassium ⭐
58mg · 2% DV
Rice pilaf with light oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice pilaf with light oil
To burn the 277 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 Rice pilaf with light oil?
Rice pilaf with light oil is rice cooked with a small amount of oil, often briefly toasted before water or stock is added. Pilaf-style rice dishes are found across many regions, including the Middle East and Central Asia, while this simple version fits easily into everyday home cooking.
The flavour is mild and savoury, with tender grains that are best cooked separately rather than sticky. Serve it alongside stews, grilled vegetables, beans or meat; a spoonful of yogurt also makes a natural pairing. It is mainly a source of carbohydrate, with relatively little fat: a 100 g portion contains 2.2 g fat. Add vegetables and a protein-rich dish for a more rounded meal.
How Nutritious Is Rice pilaf with light oil?
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 Rice pilaf with light oil 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 with light oil Contain Allergens?
No known major allergens
Which Diets Is Rice pilaf with light oil 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 with light oil Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 38:1
Above the ideal 4:1 (38:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.