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Rice Pilaf with Onion Calories
Classic rice pilaf flavored with onion
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Rice Pilaf with Onion (160 g) has 232 calories. That works out to 145 calories per 100 g. It contains 45.6 g of carbs, 4 g of protein, 3.7 g of fat and 1.4 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Rice Pilaf with Onion Nutrition Facts
Selected: 1 cup (medium) · 160 g
232
KCAL / 160G
Carbs
45.6g
· 17% DV
Protein
4g
· 8% DV
Fat
3.7g
· 5% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 7% · Fat 14%
Rice Pilaf with Onion nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 232 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 0.64 g | 3% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 45.6 g | 17% |
| Fiber | 1.4 g | 5% |
| Protein | 4 g | 8% |
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 Cup of Rice Pilaf with Onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 232 kcal |
| ½ cup (small) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 120 g | 174 kcal |
| 1 serving (medium) | 180 g | 261 kcal |
| 1 piece (large) | 200 g | 290 kcal |
| 1.5 cup (large) | 240 g | 348 kcal |
| 2 cup (extra large) | 320 g | 464 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Rice Pilaf with Onion
How do you make rice pilaf with onion?
Rice pilaf with onion is made by softening chopped onion in oil or butter, then briefly toasting rinsed, drained rice in the pan. Add hot water or broth, cover and cook until tender; let it rest before fluffing gently with a fork.
Which rice is best for rice pilaf with onion?
Long-grain white rice is a reliable choice for rice pilaf with onion because it tends to cook up separate and fluffy. Basmati also works well, but follow the liquid and cooking guidance for your particular rice, since varieties absorb water differently.
How do you keep rice pilaf with onion from getting mushy?
To keep rice pilaf with onion from getting mushy, rinse the rice, drain it thoroughly, and avoid adding excess liquid. Keep the lid on while it cooks, resist stirring, and let the finished pilaf rest before fluffing.
Why is my rice pilaf with onion sticky?
Rice pilaf with onion can turn sticky if excess starch remains on the grains, too much liquid is used, or the rice is stirred during cooking. Rinse and drain the rice well, measure liquid for the rice variety, and fluff only after it has rested.
Should you cook the onion before adding rice to rice pilaf with onion?
Yes, cook the onion before adding the rice to rice pilaf with onion. Sauté it until soft and translucent for a mild flavor, or let it turn lightly golden for a deeper, sweeter taste; avoid browning it too darkly.
Can you make rice pilaf with onion with chicken broth?
Yes, chicken broth works well in rice pilaf with onion and gives it a savory flavor. Use it in place of the cooking water, and taste before adding salt because many broths are already seasoned.
What goes well with rice pilaf with onion?
Rice pilaf with onion pairs well with grilled chicken, roasted vegetables, beans, or a crisp salad. Its mild, savory flavor also makes it a useful side for stews and saucy dishes.
How long does rice pilaf with onion last in the fridge?
Rice pilaf with onion keeps in the refrigerator for 3–4 days when stored promptly in a covered container. Cool it without leaving it at room temperature for a prolonged period, and reheat only the portion you plan to eat until steaming hot.
Can you freeze rice pilaf with onion?
Yes, rice pilaf with onion freezes well in airtight, portion-sized containers. Cool it promptly, thaw it in the refrigerator, then reheat thoroughly; a small splash of water can help restore moisture if the grains seem dry.
Does rice pilaf with onion raise blood sugar?
Yes, rice pilaf with onion can raise blood sugar because rice is a carbohydrate-rich food. Pairing a moderate serving with vegetables and a protein source can make the meal more balanced; if you manage diabetes, follow your individual care plan.
Rice Pilaf with Onion Vitamins & Minerals
Vitamins
B5
0.32mg · 6% DV
B1
0.06mg · 5% DV
B3
0.8mg · 5% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.48mg · 21% DV
Sodium
288mg · 13% DV
Copper
0.08mg · 9% DV
Phosphorus
51mg · 7% DV
Potassium ⭐
61mg · 2% DV
Rice Pilaf with Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice Pilaf with Onion
To burn the 232 calories in 1 cup (medium) (160 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 Onion?
Rice Pilaf with Onion is a home-style pilaf made by cooking rice with softened onion, a simple preparation found in Turkish cooking. The onion lends the grains a gentle sweetness, while the rice is usually kept fluffy and separate rather than sticky.
It is commonly served warm as a side with stews, beans, grilled meat or vegetables, and can also anchor a simple meal with salad. Its nutrition is chiefly carbohydrate, with relatively little fibre or protein, so it pairs well with a protein-rich main or legumes. For a lighter version, use a modest amount of oil and serve it with plenty of vegetables.
How Nutritious Is Rice Pilaf with Onion?
Nutrient density
Low
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
Low
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 Onion 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 Onion Contain Allergens?
No known major allergens
Which Diets Is Rice Pilaf with Onion 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 with Onion Fat Profile
SATURATED
0.64g
MONOUNSATURATED
1.12g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 36:1
Above the ideal 4:1 (36:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.