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Rice, Wheat, and Mushroom Pilaf Calories
Cooked pilaf made with rice, wheat, mushrooms, and a modest amount of oil; contains gluten from wheat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Rice, Wheat, and Mushroom Pilaf (200 g) has 320 calories. That works out to 160 calories per 100 g. It contains 56 g of carbs, 8.4 g of protein, 7.2 g of fat and 4.6 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Rice, Wheat, and Mushroom Pilaf Nutrition Facts
Selected: 1 cup (medium) · 200 g
320
KCAL / 200G
Carbs
56g
· 20% DV
Protein
8.4g
· 17% DV
Fat
7.2g
· 9% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 10% · Fat 21%
Rice, Wheat, and Mushroom Pilaf nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0.04 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 56 g | 20% |
| Fiber | 4.6 g | 16% |
| Protein | 8.4 g | 17% |
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, Wheat, and Mushroom Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 320 kcal |
| 1 tablespoon (small) | 15 g | 24 kcal |
| 100 g | 100 g | 160 kcal |
| 1 cup (small) | 150 g | 240 kcal |
| 1 serving (small) | 150 g | 240 kcal |
| 1 serving (medium) | 200 g | 320 kcal |
| 1 cup (large) | 250 g | 400 kcal |
| 1 serving (large) | 300 g | 480 kcal |
| 1 bottle (large) | 400 g | 640 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Rice, Wheat, and Mushroom Pilaf
How do you make rice, wheat, and mushroom pilaf?
Cook the wheat until tender, since it takes longer than rice, and sauté the mushrooms separately until their moisture evaporates. Toast the rice, add the cooked wheat and mushrooms, then cook gently until the rice is tender and let the pilaf rest before serving.
What kind of wheat goes in rice, wheat, and mushroom pilaf?
Rice, wheat, and mushroom pilaf is best made with whole wheat berries when the recipe calls for wheat; soak and cook them ahead of time. Bulgur is a different, quicker-cooking grain and gives the pilaf a softer, less chewy texture.
Can you use bulgur instead of wheat in rice, wheat, and mushroom pilaf?
Yes, you can substitute bulgur in rice, wheat, and mushroom pilaf, but add it according to its shorter cooking time. The result will be softer and less chewy than pilaf made with whole wheat berries, so avoid cooking both grains for the same length of time.
Why does rice, wheat, and mushroom pilaf turn mushy?
Rice, wheat, and mushroom pilaf often turns mushy when the wheat is added uncooked, the mushrooms release excess liquid, or the rice is stirred too much. Cook the wheat ahead, sauté the mushrooms until their liquid evaporates, and leave the pilaf covered to rest.
Should you cook the wheat separately for rice, wheat, and mushroom pilaf?
Yes, cook the wheat separately until nearly tender before combining it with the rice. Wheat berries usually need longer than rice, so cooking them together from the start can leave the wheat tough by the time the rice is done.
Can you make rice, wheat, and mushroom pilaf with dried mushrooms?
Yes, dried mushrooms work in rice, wheat, and mushroom pilaf. Rehydrate them first, then sauté them; strain the soaking liquid carefully if you want to use it for cooking, since grit can settle at the bottom.
What can you serve with rice, wheat, and mushroom pilaf?
Rice, wheat, and mushroom pilaf pairs well with roasted vegetables, a crisp green salad, or a simple yogurt sauce. For a heartier meal, serve it alongside lentils or beans; the mushrooms and grains already give the dish a substantial texture.
How long does rice, wheat, and mushroom pilaf keep in the fridge?
Store rice, wheat, and mushroom pilaf in a covered container in the refrigerator and eat it within a few days for best quality. Cool it promptly rather than leaving cooked rice at room temperature, and reheat only the portion you plan to eat.
Can you freeze rice, wheat, and mushroom pilaf?
Yes, rice, wheat, and mushroom pilaf freezes well in meal-size portions. Cool it promptly, seal it in an airtight container, and thaw it in the refrigerator; reheat thoroughly with a splash of water to loosen the grains.
Is rice, wheat, and mushroom pilaf a filling meal?
Yes, rice, wheat, and mushroom pilaf can make a satisfying side or light meal because it combines two grains with mushrooms. To make it more substantial, serve it with beans, lentils, or another protein-rich dish.
Rice, Wheat, and Mushroom Pilaf Vitamins & Minerals
Vitamins
B2
0.24mg · 18% DV
B5
0.7mg · 14% DV
B3
2.2mg · 14% DV
B1
0.16mg · 13% DV
Minerals
Manganese
0.9mg · 39% DV
Selenium
16µg · 29% DV
Copper
0.24mg · 27% DV
Phosphorus
136mg · 19% DV
Sodium
360mg · 16% DV
Potassium ⭐
240mg · 7% DV
Rice, Wheat, and Mushroom Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice, Wheat, and Mushroom Pilaf
To burn the 320 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, Wheat, and Mushroom Pilaf?
Rice, wheat, and mushroom pilaf combines fluffy rice with chewy wheat and mushrooms in a home-style grain dish. It draws on the broader pilaf tradition, in which grains are cooked until tender and kept distinct, with vegetables or other ingredients added for flavour.
The mushrooms bring an earthy savouriness, while the wheat gives each bite more substance than rice alone. Serve it warm as a side with roasted vegetables, beans, or grilled meat, or make it the centre of a simple meat-free meal with a crisp salad. Made with a modest amount of oil, it offers a filling mix of grains; a 200 g cup provides a substantial portion. Add fresh herbs or lemon to brighten the flavour without making the dish heavier.
How Nutritious Is Rice, Wheat, and Mushroom 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
Medium
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, Wheat, and Mushroom 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, Wheat, and Mushroom Pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Rice, Wheat, and Mushroom Pilaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rice, Wheat, and Mushroom Pilaf Fat Profile
SATURATED
0.96g
MONOUNSATURATED
3.3g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.