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Rice pilaf, small portion Calories
Small portion of rice pilaf cooked with oil or butter
CALORIES
GI
POTASSIUM
FIBER
Rice pilaf, small portion Nutrition Facts
Selected: 100 g
168
KCAL / 100G
Carbs
30.2g
· 73%
Protein
3.1g
· 7%
Fat
3.7g
· 20%
Fiber
0.6g
Rice pilaf, small portion Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
B3
0.5mg · 3% DV
B5
0.15mg · 3% DV
Biotin
1µg · 3% DV
Minerals
Zinc
1mg · 9% DV
Selenium
4.8µg · 9% DV
Sodium
180mg · 8% DV
Phosphorus
38mg · 5% DV
Rice pilaf, small portion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Rice pilaf, small portion 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, small portion Contain Allergens?
No known major allergens
Which Diets Is Rice pilaf, small portion 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, small portion Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 32.5:1
Above the ideal 4:1 (32.5:1).
Foods Similar to Rice pilaf, small portion
Rice pilaf, small portion — Frequently Asked Questions
Is a small portion of rice pilaf good before a workout?
Yes, a small portion can work well 1-2 hours before training as an easy-to-digest carbohydrate source. Pairing it with yogurt, eggs, chicken, or another protein can make the meal more balanced.
Why does rice pilaf sometimes turn mushy, and how can I prevent it?
Too much water, excessive stirring, or uncovering it too often can make pilaf mushy. Rinsing the rice, using a consistent liquid ratio, and letting it rest after cooking help keep the grains separate.
Is a small portion of rice pilaf too heavy to eat at night?
Usually not, especially in a modest portion. It may feel heavier if it is served with very oily dishes or eaten in a large meal close to bedtime.
How long does cooked rice pilaf keep in the fridge?
Cooked rice pilaf is generally best eaten within 1-2 days when refrigerated. Cool it promptly and store it in a sealed container rather than leaving it at room temperature.
Can rice pilaf be frozen?
Yes, it freezes well in individual portions. Reheat it thoroughly after thawing, and avoid repeated freezing and thawing.
How can I turn a small portion of rice pilaf into a more balanced meal?
Add beans, lentils, chicken, fish, yogurt, or a side salad. Combining it with protein and vegetables can improve fullness and make the meal more nutritionally rounded.
How does rice pilaf compare with bulgur as a side dish?
Rice pilaf is often softer and easier on sensitive stomachs, while bulgur usually feels heartier and more filling because of its texture. The better choice depends on your digestion, taste, and what else is on the plate.
Does reheating rice pilaf ruin its nutrition?
No, reheating does not destroy all of its nutritional value. The bigger issue is food safety: cool it quickly, store it properly, and reheat it well before eating.
Can rice pilaf contribute to constipation?
It can for some people if the overall diet is low in fibre and fluids. Eating it with vegetables, legumes, and enough water can help offset that.
Why is rice pilaf often recommended when someone has a poor appetite or is recovering from illness?
Plain rice pilaf is mild, soft, and easy to eat. It can be a practical way to get some energy in when richer or more strongly flavored foods feel unappealing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.