1 cup (medium) of Rice Pilaf with Peas (180 g) has 243 calories. That works out to 135 calories per 100 g. It contains 45.4 g of carbs, 5.9 g of protein, 3.8 g of fat and 3.6 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Rice Pilaf with Peas?

Rice Pilaf with Peas is a Turkish home-style rice dish: rice is briefly cooked in oil, then simmered with liquid and peas until the grains are tender and separate. Peas are often added during cooking, lending a mild sweetness and a little colour without turning the dish into a sauce-heavy preparation.

It is served warm as a side for stews, grilled vegetables or meat, and can also make a simple vegetarian plate alongside yoghurt or a fresh salad. The rice provides most of its energy, while peas contribute fibre and some protein; a 100 g portion has 2 g of fibre. For a lighter version, use a modest amount of oil and pair it with plenty of vegetables.

Rice Pilaf with Peas Nutrition Facts

Selected: 100 g

135

KCAL / 100G

Carbs

25.2g

· 9% DV

Protein

3.3g

· 7% DV

Fat

2.1g

· 3% DV

Fiber

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 76% · Protein 10% · Fat 14%

Rice Pilaf with Peas Vitamins & Minerals

Vitamins

1.2mg · 8% DV

0.07mg · 6% DV

0.3mg · 6% DV

Folate

23µg · 6% DV

Minerals

Zinc

1mg · 9% DV

Selenium

4µg · 7% DV

Iron

1mg · 6% DV

Phosphorus

44mg · 6% DV

How Nutritious Is Rice Pilaf with Peas?

Nutrient density

Medium

45/ 100

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

41/ 100

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.

Rice Pilaf with Peas Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Rice Pilaf with Peas

To burn the 135 calories in 100 g:

🚶

33min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

18min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Rice Pilaf with Peas 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 Peas Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Rice Pilaf with Peas 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 Peas Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Rice Pilaf with Peas

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Rice Pilaf with Peas vs Bulgur Pilaf15 kcal more per 100 g

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Rice Pilaf with Peas vs Whole wheat pasta11 kcal more per 100 g

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Rice Pilaf with Peas vs Breadstick275 kcal fewer per 100 g

→🍚🟢vs🥯

Rice Pilaf with Peas vs Simit205 kcal fewer per 100 g

→

Foods Similar to Rice Pilaf with Peas

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Rice Pilaf with Peas

How do you make Rice Pilaf with Peas?

Rice Pilaf with Peas is made by briefly toasting rinsed rice in oil, adding peas and hot liquid, then cooking it covered until tender. Let it rest off the heat before fluffing gently so the grains stay separate.

Can you use frozen peas in Rice Pilaf with Peas?

Yes, frozen peas work well in Rice Pilaf with Peas and can usually go straight into the pot without thawing. Add canned peas near the end instead, since they are already cooked and can break apart if simmered for too long.

Why does Rice Pilaf with Peas turn mushy?

Rice Pilaf with Peas usually turns mushy from excess liquid, rice that was not drained well, or stirring during cooking. Rinse the rice until the water is clearer, keep the lid on while it cooks, and fluff gently after it has rested.

What kind of rice is best for Rice Pilaf with Peas?

Long-grain rice, such as basmati, makes a distinct-grained Rice Pilaf with Peas. Rinse it before cooking to remove excess surface starch, and avoid stirring it repeatedly in the pot, which can make the finished pilaf sticky.

Can you make Rice Pilaf with Peas with brown rice?

Yes, brown rice can be used for Rice Pilaf with Peas, but it takes longer to cook and needs more liquid than white rice. Cook the rice until nearly tender before adding delicate peas, especially if they are fresh or already cooked.

What can you serve with Rice Pilaf with Peas?

Rice Pilaf with Peas pairs well with roasted or grilled chicken, kebabs, and fish. For a meat-free meal, serve it with lentils, roasted vegetables, or a crisp salad; its mild, savory flavor works with many strongly seasoned mains.

Can Rice Pilaf with Peas be made with vegetable broth?

Yes, vegetable broth can replace water in Rice Pilaf with Peas and gives the grains a fuller savory flavor. Choose a broth whose seasoning suits the rest of the meal, and taste before adding salt because broth can already be salty.

How long does Rice Pilaf with Peas last in the fridge?

Rice Pilaf with Peas keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly rather than leaving cooked rice at room temperature, and reheat only the portion you plan to eat until steaming hot throughout.

Can you freeze Rice Pilaf with Peas?

Yes, Rice Pilaf with Peas freezes well in airtight, portion-sized containers. Cool it promptly before freezing, then reheat it thoroughly after thawing. The peas may become a little softer, but the dish remains convenient for meal prep.

How do you keep Rice Pilaf with Peas from drying out when reheating?

Add a small splash of water before reheating Rice Pilaf with Peas, then cover the pan or microwave-safe dish to trap steam. Stir once partway through so it heats evenly, and serve as soon as it is hot throughout.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026