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Rice Pilaf (Yasmine Rice) Calories
Classic pilaf made with Yasmine rice, mildly oily and soft texture.
CALORIES
GI
POTASSIUM
FIBER
Rice Pilaf (Yasmine Rice) Nutrition Facts
Selected: 100 g
153
KCAL / 100G
Carbs
31.8g
· 80%
Protein
2.6g
· 7%
Fat
2.3g
· 13%
Fiber
0.4g
Rice Pilaf (Yasmine Rice) Vitamins & Minerals
Vitamins
B5
0.18mg · 4% DV
B1
0.03mg · 3% DV
B3
0.4mg · 3% DV
B6
0.05mg · 3% DV
Minerals
Selenium
2.5µg · 5% DV
Phosphorus
30mg · 4% DV
Magnesium
7mg · 2% DV
Calcium
5mg · 1% DV
Rice Pilaf (Yasmine Rice) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Rice Pilaf (Yasmine Rice) 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 (Yasmine Rice) Contain Allergens?
No known major allergens
Which Diets Is Rice Pilaf (Yasmine Rice) 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 (Yasmine Rice) Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 45:1
Above the ideal 4:1 (45:1).
Foods Similar to Rice Pilaf (Yasmine Rice)
Rice Pilaf (Yasmine Rice) — Frequently Asked Questions
Why does jasmine rice pilaf sometimes turn mushy?
Too much water, too much stirring, or skipping the resting time are the usual reasons. Rinsing the rice first and letting it sit briefly after cooking helps keep the grains more separate.
Is it safe to reheat rice pilaf?
Yes, if it was cooled and stored properly. Rice should not sit at room temperature for long; refrigerate it promptly and reheat until fully hot.
Can jasmine rice pilaf be frozen?
Yes, it freezes well in airtight portions. When reheating, adding a small splash of water helps restore moisture.
Does using olive oil instead of butter change the dish a lot?
It changes the flavor profile, but not necessarily for the worse. Olive oil gives a lighter Mediterranean-style taste, while butter makes the pilaf richer and more aromatic.
Is jasmine rice pilaf better before or after a workout?
It can work at either time depending on portion size and what you pair it with. Before training, keep the meal simple; after training, combine it with a protein source for a more balanced recovery meal.
How can I make rice pilaf a more balanced meal?
Pair it with protein-rich foods such as yogurt, beans, tofu, eggs, chicken, or fish. Adding vegetables also improves fullness and overall nutrient variety.
Is jasmine rice a worse choice than brown rice?
Not automatically. Brown rice is often chosen for its more filling texture, while jasmine rice is valued for its softer texture, aroma, and easier digestibility for some people.
Can rice pilaf cause constipation?
It can contribute in some people if the overall diet is low in fiber and fluids. Eating it with vegetables, legumes, and enough water can help offset that.
Do you really need to rinse rice before making pilaf?
It is not strictly required, but it often improves the texture. Rinsing removes excess surface starch, which helps the cooked rice stay fluffier and less sticky.
Do people with diabetes need to avoid rice pilaf completely?
Usually not completely, but portion size and meal composition matter. Pairing it with vegetables, protein, and some fat can help make the meal more balanced for blood sugar response.
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Nutrition data compiled from USDA FoodData Central and scientific sources.