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Small Rice Pilaf Calories
Classic pilaf, small portion, lightly oiled
CALORIES
GI
POTASSIUM
FIBER
Small Rice Pilaf Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
29.5g
· 81%
Protein
2.6g
· 7%
Fat
2g
· 12%
Fiber
0.7g
Small Rice Pilaf Vitamins & Minerals
Vitamins
B3
1.3mg · 8% DV
B5
0.3mg · 6% DV
B1
0.04mg · 3% DV
B6
0.05mg · 3% DV
Minerals
Selenium
5µg · 9% DV
Sodium
120mg · 5% DV
Phosphorus
30mg · 4% DV
Magnesium
7mg · 2% DV
Small Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Small Rice Pilaf 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 Small Rice Pilaf Contain Allergens?
No known major allergens
Which Diets Is Small Rice Pilaf 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
Small Rice Pilaf Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 35:1
Above the ideal 4:1 (35:1).
Foods Similar to Small Rice Pilaf
Small Rice Pilaf — Frequently Asked Questions
Does reheating a small rice pilaf change its nutrition much?
If it is stored and reheated properly, the main nutrition profile stays broadly similar. The bigger concern is food safety, since cooked rice should not sit at room temperature for long.
Why does rice pilaf sometimes turn mushy, and how can I prevent it?
Too much water, not rinsing the rice well, and over-stirring during cooking can make it mushy. Rinsing off excess starch, using the right liquid ratio, and letting it rest after cooking help keep the grains separate.
Is small rice pilaf better before or after a workout?
It often works well before training because it provides easy-to-digest carbohydrate. After training, it is usually more useful when paired with a protein source rather than eaten alone.
Is eating rice pilaf with yogurt a good combination?
Yes, yogurt can add protein and make the meal feel more balanced and filling. This pairing is often more satisfying than rice alone.
Which is more filling: rice pilaf or bulgur pilaf?
Bulgur is often more filling because it typically contains more fibre. Rice pilaf may still be preferred when someone wants a softer texture or a blander, easier-to-digest side.
Does eating rice pilaf at night cause weight gain?
Not by itself. Weight gain depends more on total intake, portion size, and what else you eat across the day than on the clock.
Is small rice pilaf hard on the stomach?
Plain, lightly cooked rice pilaf is usually fairly gentle for many people. Very oily versions or large portions may be less comfortable for sensitive digestion.
Can I use olive oil instead of butter in rice pilaf?
Yes, olive oil works well and gives a different flavor profile. The choice of fat changes taste more than the rice itself, though adding more fat will make the dish richer.
Can small rice pilaf be frozen?
Yes, it can be cooled quickly and frozen in a sealed container. The texture may soften a little after thawing, but it is still a practical make-ahead option.
Why can rice pilaf leave me hungry again quite quickly?
Rice pilaf is relatively low in fibre, so on its own it may not keep some people full for long. Pairing it with beans, yogurt, eggs, meat, or vegetables usually improves satiety.
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Nutrition data compiled from USDA FoodData Central and scientific sources.