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Rice pilaf (low olive oil) Calories
Light rice pilaf, low olive oil
CALORIES
GI
POTASSIUM
FIBER
Rice pilaf (low olive oil) Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
28.5g
· 80%
Protein
2.5g
· 7%
Fat
2g
· 13%
Fiber
0.7g
Rice pilaf (low olive oil) Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
B3
0.4mg · 3% DV
B5
0.13mg · 3% DV
B6
0.03mg · 2% DV
Minerals
Sodium
110mg · 5% DV
Selenium
2µg · 4% DV
Phosphorus
30mg · 4% DV
Magnesium
7mg · 2% DV
Rice pilaf (low olive oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Rice pilaf (low olive 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 (low olive oil) Contain Allergens?
No known major allergens
Which Diets Is Rice pilaf (low olive 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 (low olive oil) Fat Profile
SATURATED
0.3g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
Foods Similar to Rice pilaf (low olive oil)
Rice pilaf (low olive oil) — Frequently Asked Questions
How can I cook rice pilaf so it stays fluffy instead of mushy?
Rinsing the rice well, using a measured amount of water, and letting it rest after cooking helps keep the grains separate. Too much stirring can also break the grains and make the texture sticky.
Is low-olive-oil rice pilaf filling?
It can be moderately satisfying, but on its own it may not keep you full for long because it is relatively low in fibre and protein. Pairing it with beans, yogurt, tofu, eggs, fish, or vegetables makes the meal more sustaining.
Is rice pilaf better before or after a workout?
It works well in both cases because it is usually easy to digest and provides carbohydrate. Before training, keep the meal light; after training, combine it with a protein source for better recovery support.
How long does cooked rice pilaf keep in the fridge?
Cooked pilaf should be cooled promptly and refrigerated rather than left at room temperature for hours. A practical rule is to eat it within 3 to 4 days.
Can rice pilaf be frozen?
Yes, it freezes well in portion-sized airtight containers. Reheat it thoroughly after thawing; the texture may soften slightly, but it is still useful for meal prep.
Is reheated rice pilaf unsafe?
The main risk is not reheating itself but leaving cooked rice out too long before chilling it. If it was cooled and stored properly, reheating it once until hot is generally fine.
What should I eat with rice pilaf to make it a more balanced meal?
Adding lentils, chickpeas, chicken, fish, tofu, or yogurt improves the protein balance of the meal. A salad or cooked vegetables can also add fibre and volume.
How does rice pilaf compare with bulgur as a side dish?
Rice pilaf is usually softer and milder, while bulgur is often more filling because it typically provides more fibre. Rice is often chosen for a gentler texture, while bulgur may suit people looking for a heartier side.
Does eating rice pilaf at night cause weight gain?
No single food causes weight gain just because of the time of day; overall intake and portion size matter more. Large portions of pilaf in a low-protein meal can simply make overeating easier.
Who should be more careful with rice pilaf?
People managing blood sugar or those who tend to eat large portions may want to be more mindful with it. Eating pilaf with protein, vegetables, and other fibre-rich foods can help make the meal steadier.
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Nutrition data compiled from USDA FoodData Central and scientific sources.