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Source of carbohydrates and energy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Rice Pilaf (160 g) has 253 calories. That works out to 158 calories per 100 g. It contains 45.8 g of carbs, 4.6 g of protein, 5.3 g of fat and 0.8 g of fiber. Its 0.6 mg of Manganese covers 24% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 160 g
253
KCAL / 160G
Carbs
45.8g
· 17% DV
Protein
4.6g
· 9% DV
Fat
5.3g
· 7% 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 73% · Protein 7% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 253 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 2 g | 10% |
| Trans fat | 0.08 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 45.8 g | 17% |
| Fiber | 0.8 g | 3% |
| Protein | 4.6 g | 9% |
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) | 160 g | 253 kcal |
| 1 tablespoon (medium) | 15 g | 24 kcal |
| 1 ounce (medium) | 28.4 g | 45 kcal |
| ½ cup (small) | 80 g | 126 kcal |
| 100 g | 100 g | 158 kcal |
| 1 serving (medium) | 150 g | 237 kcal |
| 1.5 cup (large) | 240 g | 379 kcal |
| 1 serving (large) | 250 g | 395 kcal |
Calculated from 158 calories per 100 g.
Rice Pilaf is a rice dish cooked so the grains absorb seasoned liquid, often after being briefly sautéed in fat. Recipes vary: some keep it simple, while others add ingredients such as vegetables, herbs, nuts, or meat.
To make Rice Pilaf, rinse and drain the rice, sauté it briefly in fat, then add hot broth or water and cook covered until tender. Let it rest off the heat before fluffing it gently with a fork.
Rice Pilaf is usually sautéed before liquid is added and is cooked with seasoning or broth, while plain rice is commonly simmered in water. That cooking method gives pilaf a distinct flavor and helps keep the grains separate.
Rice Pilaf usually turns mushy when it has too much liquid, is stirred repeatedly, or is cooked for too long. Rinse the rice, measure the liquid for the variety you use, and leave the pot covered without stirring while it cooks.
Yes, rinsing rice before making Rice Pilaf removes loose surface starch, which can make the cooked grains stick together. Drain it well before sautéing so excess water does not interfere with the cooking.
Yes, brown rice works in Rice Pilaf, but it takes longer to cook and generally needs more liquid than white rice. Follow the package directions for the brown rice and check that it is tender before letting the pilaf rest.
Some versions of Rice Pilaf include toasted vermicelli, but it is not an essential ingredient in every recipe. The vermicelli is usually browned in fat before the rice and cooking liquid are added.
Yes, you can make Rice Pilaf in a rice cooker, though the stovetop method makes it easier to sauté the rice first. If your cooker has a sauté setting, use it before adding the liquid and starting the cook cycle.
Rice Pilaf pairs well with roasted or grilled meat, chicken, fish, and vegetable dishes. A salad or a yogurt-based side can balance a richer pilaf, especially one made with butter or broth.
Refrigerate leftover Rice Pilaf promptly in a covered container and eat it within a few days. Cool cooked rice quickly rather than leaving it at room temperature, and reheat only the portion you plan to eat until steaming hot.
Vitamins
B3
1.12mg · 7% DV
B6
0.11mg · 6% DV
B5
0.29mg · 6% DV
B1
0.06mg · 5% DV
Minerals
Manganese
0.56mg · 24% DV
Selenium
8µg · 15% DV
Sodium
288mg · 13% DV
Copper
0.1mg · 11% DV
Potassium ⭐
56mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 253 calories in 1 cup (medium) (160 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 is a Turkish-style rice dish, and Şehzad pilavı is a more elaborate, palace-inspired version. The rice is usually toasted in fat before being simmered in broth; recipes may add meat, nuts or dried fruit. It turns out tender yet distinct-grained, with a savoury, gently rich flavour. In Turkey it is commonly served alongside meat, kebabs or chicken, and is also at home on a celebratory table. Elsewhere, it works well as a versatile side for roasted vegetables or a main dish.
Its nutritional character is mainly carbohydrate and energy, with relatively little fibre or protein. For a lighter plate, keep the added fat modest and pair it with vegetables or a fresh 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.
Contains these allergens:
Vegan
— Not 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
2g
MONOUNSATURATED
1.68g
POLYUNSATURATED
1.28g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.