Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Rice (Plain Pilaf) Calories
Plain, oil-free pilaf; staple carbohydrate source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Rice (Plain Pilaf) (200 g) has 260 calories. That works out to 130 calories per 100 g. It contains 56 g of carbs, 5.4 g of protein, 0.6 g of fat and 0.8 g of fiber. Its 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Rice (Plain Pilaf) Nutrition Facts
Selected: 1 cup (medium) · 200 g
260
KCAL / 200G
Carbs
56g
· 20% DV
Protein
5.4g
· 11% DV
Fat
0.6g
· 1% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 9% · Fat 2%
Rice (Plain Pilaf) nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 56 g | 20% |
| Fiber | 0.8 g | 3% |
| Protein | 5.4 g | 11% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Rice (Plain Pilaf)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 260 kcal |
| 1 piece (extra small) | 50 g | 65 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (small) | 100 g | 130 kcal |
| 1 piece (small) | 100 g | 130 kcal |
| 1 cup (small) | 150 g | 195 kcal |
| 1 serving (medium) | 150 g | 195 kcal |
| 1 piece (medium) | 200 g | 260 kcal |
| 1 cup (large) | 250 g | 325 kcal |
| 1 serving (large) | 250 g | 325 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Rice (Plain Pilaf)
How do you make plain rice pilaf?
To make plain rice pilaf, rinse the rice, combine it with measured water in a covered saucepan, and simmer gently until the liquid is absorbed. Let it stand off the heat before fluffing with a fork; frequent stirring can make the grains sticky.
What is the water-to-rice ratio for plain rice pilaf?
A useful starting point for plain rice pilaf is about 1½ cups of water for each cup of rinsed long-grain white rice. Rice varieties and soaking change how much liquid they need, so follow the package directions when they differ.
Which rice is best for plain rice pilaf?
Long-grain white rice is a reliable choice for plain rice pilaf because its grains tend to stay separate after cooking. Basmati also works well and adds its characteristic aroma; short-grain rice is more likely to turn sticky.
Should you rinse rice before making plain rice pilaf?
Yes, rinse the rice for plain rice pilaf until the water is mostly clear. This removes loose surface starch that can make the cooked grains clump together. Drain it well before measuring the cooking water.
Why does plain rice pilaf turn out mushy?
Plain rice pilaf turns mushy when it absorbs too much water, cooks for too long, or is stirred repeatedly. Measure the liquid, keep the pan covered at a gentle simmer, and leave the rice to rest rather than stirring it as it cooks.
How long does plain rice pilaf last in the fridge?
Plain rice pilaf keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Do not leave cooked rice at room temperature for long, since bacteria can grow in it and may produce toxins.
Can you reheat plain rice pilaf safely?
Yes, reheat refrigerated plain rice pilaf until it is steaming hot throughout, and only reheat the portion you plan to eat. Cool cooked rice promptly after the first serving; repeated cooling and reheating increases food-safety risk.
Can you freeze plain rice pilaf?
Yes, plain rice pilaf freezes well in airtight, meal-sized portions. Cool it quickly before freezing, thaw it in the refrigerator or reheat it from frozen, and make sure it is steaming hot before serving.
Can people with diabetes eat plain rice pilaf?
Yes, people with diabetes can eat plain rice pilaf, but white rice can raise blood glucose quickly. A moderate portion alongside vegetables and a protein source can make a more balanced meal; an individual meal plan is best discussed with a dietitian.
What can you serve with plain rice pilaf?
Plain rice pilaf pairs well with beans, lentils, roasted vegetables, or grilled meat or fish. Serving it with a protein-rich food and vegetables makes a more complete meal than eating the pilaf by itself.
Rice (Plain Pilaf) Vitamins & Minerals
Vitamins
B6
0.18mg · 11% DV
B3
0.8mg · 5% DV
B5
0.18mg · 4% DV
B1
0.04mg · 3% DV
Minerals
Manganese
1mg · 43% DV
Selenium
14µg · 25% DV
Copper
0.14mg · 16% DV
Iron
2.4mg · 13% DV
Potassium ⭐
52mg · 2% DV
Sodium
2mg · 0% DV
Rice (Plain Pilaf) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice (Plain Pilaf)
To burn the 260 calories in 1 cup (medium) (200 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 (Plain Pilaf)?
Rice (plain pilaf) is rice cooked with water, typically with a little salt, and without added oil. It is a simple preparation of a grain eaten around the world; in Turkish cooking, pilaf is often enriched with fat, while this version keeps the rice plain.
Soft and mild in flavour, it works as a base for curries, stews, grilled foods and vegetables, or alongside beans and lentils. Its nutritional character is mainly carbohydrate, with relatively little protein or fibre. Since it is prepared without oil, pair it with vegetables and a protein-rich dish for a more rounded meal, or serve a smaller portion alongside a richer main.
How Nutritious Is Rice (Plain Pilaf)?
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 (Plain Pilaf) 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 (Plain Pilaf) Contain Allergens?
No known major allergens
Which Diets Is Rice (Plain Pilaf) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rice (Plain Pilaf) Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Compare Rice (Plain Pilaf)
Foods Similar to Rice (Plain Pilaf)
Have another question about Rice (Plain Pilaf)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.