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Fruit-accented sweet-savory rice pilaf
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Rice pilaf with peach (180 g) has 302 calories. That works out to 168 calories per 100 g. It contains 56.2 g of carbs, 5 g of protein, 6.1 g of fat and 2 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 180 g
302
KCAL / 180G
Carbs
56.2g
· 20% DV
Protein
5g
· 10% DV
Fat
6.1g
· 8% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 7% · Fat 18%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 56.2 g | 20% |
| Fiber | 2 g | 7% |
| Protein | 5 g | 10% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 302 kcal |
| 1 tablespoon (shredded) | 18 g | 30 kcal |
| 1 piece (half) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 serving (small) | 120 g | 202 kcal |
| 1 cup (small) | 140 g | 235 kcal |
| 1 serving (medium) | 180 g | 302 kcal |
| 1 cup (large) | 240 g | 403 kcal |
| 1 serving (large) | 280 g | 470 kcal |
Calculated from 168 calories per 100 g.
Rice pilaf with peach is a rice dish that combines fluffy cooked rice with pieces of peach for a fruity sweet-savory accent. It is a flexible variation rather than one fixed traditional recipe, so seasonings and accompaniments can differ.
Rice pilaf with peach is made by lightly toasting rice, adding hot broth or water, and cooking until tender. Stir in chopped peach near the end so it warms through without breaking down into the rice.
Yes, rice pilaf with peach can be made in a rice cooker. Cook the rice with the measured liquid first, then fold in chopped peach near the end or after cooking; adding it at the start can make it mushy.
Rice pilaf with peach works with either fresh or canned fruit. Drain canned peaches well because their syrup can make the dish overly sweet and wet; add them later than firm fresh peach pieces.
Add the peach late and avoid stirring rice pilaf with peach repeatedly once the fruit is in. Choose firm, ripe peaches and cut them into pieces large enough to hold their shape during the brief final cooking.
Long-grain rice is a reliable choice for rice pilaf with peach because it cooks into separate, fluffy grains. Rinse it before cooking to remove surface starch, and use a suitable amount of liquid so the fruit does not make the pilaf soggy.
Rice pilaf with peach pairs well with grilled chicken, pork, fish, or a crisp green salad. For a more savory version, serve it beside a simply seasoned main; for a sweeter version, offer it as a side with roasted vegetables.
Rice pilaf with peach can be a savory side dish or a lightly sweet dish, but it is not automatically a dessert. Salt, broth, and herbs steer it toward a meal; cinnamon and a sweeter preparation make it more dessert-like.
Reheat rice pilaf with peach covered, with a small splash of water, in the microwave or in a saucepan over low heat. Stir gently once warmed; vigorous mixing can break up the peach and make the rice sticky.
Yes, rice pilaf with peach can be frozen in airtight, portion-sized containers. The rice and peach may soften after thawing, so defrost it in the refrigerator and reheat it thoroughly before serving.
Vitamins
B3
1.44mg · 9% DV
B1
0.09mg · 8% DV
B6
0.13mg · 8% DV
Biotin
2.16µg · 7% DV
Minerals
Manganese
0.58mg · 25% DV
Sodium
324mg · 14% DV
Copper
0.13mg · 14% DV
Selenium
6.84µg · 12% DV
Potassium ⭐
140mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 302 calories in 1 cup (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.
Rice pilaf with peach pairs gently cooked rice with peach for a fruit-accented sweet-and-savoury variation on pilaf. It fits naturally with Turkish-style home cooking, where pilaf is a familiar accompaniment; recipes may fold the fruit in during cooking or add it near the end, and it need not be tied to one particular region.
The rice is tender and distinct, while peach brings a soft, juicy sweetness. Serve it alongside grilled or roasted chicken, or enjoy a modest bowl on its own. It is mainly a carbohydrate-rich dish, with 31.2 g of carbohydrates per 100 g. For a lighter meal, keep added fat modest and pair it with a crisp salad.
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.
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.
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.
No known major allergens
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
SATURATED
1.98g
MONOUNSATURATED
2.34g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.