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Rice Pilaf (Low Oil, Low Salt) Calories
Low oil and low salt rice pilaf, light and easy to digest, lower fat and sodium.
CALORIES
GI
POTASSIUM
FIBER
Rice Pilaf (Low Oil, Low Salt) Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
28g
· 85%
Protein
2.3g
· 7%
Fat
1.2g
· 8%
Fiber
0.5g
Rice Pilaf (Low Oil, Low Salt) Vitamins & Minerals
Vitamins
B3
1.2mg · 8% DV
B6
0.08mg · 5% DV
B5
0.18mg · 4% DV
B1
0.04mg · 3% DV
Minerals
Selenium
2µg · 4% DV
Phosphorus
30mg · 4% DV
Sodium
60mg · 3% DV
Magnesium
7mg · 2% DV
Rice Pilaf (Low Oil, Low Salt) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Rice Pilaf (Low Oil, Low Salt) 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 (Low Oil, Low Salt) Contain Allergens?
No known major allergens
Which Diets Is Rice Pilaf (Low Oil, Low Salt) 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 (Low Oil, Low Salt) Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
Foods Similar to Rice Pilaf (Low Oil, Low Salt)
Rice Pilaf (Low Oil, Low Salt) — Frequently Asked Questions
How can I cook low-oil, low-salt rice pilaf so it stays fluffy instead of sticky?
Rinsing the rice before cooking helps remove excess surface starch, which can keep the grains more separate. Letting it rest briefly after cooking also improves texture.
Is it safe to reheat rice pilaf?
Yes, if it was cooled promptly after cooking and stored in the fridge rather than left at room temperature for hours. Reheat it until it is steaming hot all the way through.
How long does rice pilaf keep in the fridge?
In a clean, sealed container, it is usually best eaten within 3 to 4 days. If the smell, texture, or appearance changes, discard it.
Can rice pilaf be frozen?
Yes, it freezes well in individual portions. When reheating, a small splash of water helps restore moisture.
Is rice pilaf better before or after a workout?
Because it is mainly a carbohydrate food, it can work at either time. Before training, a simpler smaller portion is often easier to tolerate; after training, pairing it with protein makes a more balanced meal.
What should I eat with rice pilaf to make the meal more balanced?
Rice pilaf is mostly carbohydrate, so it pairs well with protein-rich foods such as beans, lentils, yogurt, chicken, fish, or tofu. Adding vegetables can also improve fullness and overall meal quality.
Does low-oil rice pilaf make you hungry again quickly?
It can if eaten on its own, especially because it is low in fiber. Combining it with protein, vegetables, or legumes usually makes it more satisfying.
Which is a better everyday choice: white rice pilaf or bulgur pilaf?
White rice pilaf is often preferred for a softer texture and easier digestion. Bulgur is usually higher in fiber, so some people find it more filling for daily meals.
How can I make low-salt rice pilaf taste better without adding more salt?
Use flavor from onion, garlic, black pepper, lemon, herbs, or spices instead of relying on salt alone. Cooking it in unsalted vegetable stock can also add depth.
Who should be careful with rice pilaf?
People who need to monitor blood sugar or portion size may want to be more deliberate about how much they eat at once. Those with very low-fiber diets may benefit from pairing it with vegetables or legumes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.