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Rice pilaf with beef (low oil) Calories
Low-oil rice pilaf with beef; provides balanced carbohydrates and protein.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Rice pilaf with beef (low oil) (180 g) has 302 calories. That works out to 168 calories per 100 g. It contains 41.6 g of carbs, 13 g of protein, 8.6 g of fat and 1.3 g of fiber. Its 0.8 µg of B12 covers 34% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Rice pilaf with beef (low oil) Nutrition Facts
Selected: 1 serving (medium) · 180 g
302
KCAL / 180G
Carbs
41.6g
· 15% DV
Protein
13g
· 26% DV
Fat
8.6g
· 11% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 18% · Fat 26%
Rice pilaf with beef (low oil) nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0.09 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 41.6 g | 15% |
| Fiber | 1.3 g | 5% |
| Protein | 13 g | 26% |
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 Serving of Rice pilaf with beef (low oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 302 kcal |
| 1 tablespoon (mini) | 18 g | 30 kcal |
| 4 tablespoon (small) | 72 g | 121 kcal |
| ½ cup (half) | 80 g | 134 kcal |
| 100 g | 100 g | 168 kcal |
| 1 cup (medium) | 160 g | 269 kcal |
| 1 serving (large) | 250 g | 420 kcal |
| 1 piece (jumbo) | 320 g | 538 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Rice pilaf with beef (low oil)
What is rice pilaf with beef (low oil) made of?
Rice pilaf with beef (low oil) is made with rice, pieces of beef, and water or stock, usually with onion and seasoning. Recipes may include butter or oil in a small amount, and some versions add chickpeas or spices.
How do you make rice pilaf with beef (low oil)?
Cook the beef until tender, then combine it with rinsed rice and enough stock or water to cook the grains. Let rice pilaf with beef (low oil) finish covered over low heat, then rest it before fluffing so the grains stay separate.
Which cut of beef is best for rice pilaf with beef (low oil)?
A beef cut that becomes tender with slow cooking works best for rice pilaf with beef (low oil); stewing beef is a practical choice. Cook the meat until tender before adding the rice, since the grains can overcook while tougher beef finishes.
Why does rice pilaf with beef (low oil) turn mushy?
Rice pilaf with beef (low oil) turns mushy when it has too much liquid, the rice was not drained well, or it was stirred too often. Rinse and drain the rice, use measured liquid, and leave the covered pilaf undisturbed while it cooks.
Can you make rice pilaf with beef (low oil) using leftover roast beef?
Yes, leftover roast beef works in rice pilaf with beef (low oil). Add the cooked beef near the end of cooking so it heats through without drying out, and use stock or cooking liquid to give the rice a savory flavor.
Is rice pilaf with beef (low oil) the same as biryani?
No, rice pilaf with beef (low oil) is not the same as biryani. Turkish-style etli pilav is generally a simpler rice-and-meat dish, while biryani typically layers or combines rice with a more elaborate blend of spices and aromatics.
Can rice pilaf with beef (low oil) be made in a rice cooker?
Yes, you can make rice pilaf with beef (low oil) in a rice cooker if the beef is already tender. Add the cooked meat, rinsed rice, and the appropriate amount of stock or water, then follow the cooker’s instructions.
How do you keep rice pilaf with beef (low oil) from tasting greasy?
To keep rice pilaf with beef (low oil) from tasting greasy, trim visible fat from the beef and use only a small amount of cooking oil. If using homemade beef stock, chill it first and remove the solidified fat from the surface.
How long does rice pilaf with beef (low oil) keep in the fridge?
Rice pilaf with beef (low oil) keeps for 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Avoid leaving cooked rice at room temperature for long, and reheat leftovers until steaming hot throughout.
Can you freeze rice pilaf with beef (low oil)?
Yes, rice pilaf with beef (low oil) can be frozen in airtight, meal-sized containers once it has cooled. Thaw it in the refrigerator and reheat thoroughly; the rice may be softer after freezing, so add a splash of water while reheating.
Rice pilaf with beef (low oil) Vitamins & Minerals
Vitamins
B12
0.81µg · 34% DV
B3
3.42mg · 21% DV
B6
0.22mg · 13% DV
Biotin
3.24µg · 11% DV
Minerals
Selenium
15µg · 27% DV
Zinc
2.52mg · 23% DV
Phosphorus
155mg · 22% DV
Manganese
0.5mg · 22% DV
Sodium
396mg · 17% DV
Potassium ⭐
212mg · 6% DV
Rice pilaf with beef (low 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 beef (low oil)
To burn the 302 calories in 1 serving (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 beef (low oil)?
Rice pilaf with beef, made with little oil, brings together rice cooked with pieces of beef, often with stock or simple seasonings for flavour. It is a familiar home-style combination across cuisines where pilaf is served, including Turkish cooking, where rice is often cooked until fluffy and paired with meat.
The grains should be tender and separate, with savoury, soft beef throughout. Serve it as a main meal with salad or plain yoghurt, or alongside vegetables for a fuller plate. It supplies carbohydrates from the rice and protein from the beef; a 100 g portion provides 7.2 g of protein. For a lighter meal, keep the oil modest and add fresh vegetables rather than a rich side.
How Nutritious Is Rice pilaf with beef (low oil)?
Nutrient density
Medium
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
Medium
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 beef (low 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 beef (low oil) Contain Allergens?
No known major allergens
Which Diets Is Rice pilaf with beef (low oil) Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Rice pilaf with beef (low oil) Fat Profile
SATURATED
2.61g
MONOUNSATURATED
3.2g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.