EatBetterEatBetter
Foods ▾
Ready & Packaged FoodsVegetables & LegumesDesserts & ConfectioneryMeat & ProteinGrains & BakeryBeveragesMilk & DairyNatural & Other Foods

Ready & Packaged Foods

All →
Fast Food & RestaurantBurgers · Pizza · Doner & Wrap · Fried Sides · Restaurant Menu Items

Explore foods by category, subcategory or brand

CompareBrands
Tools ▾

Calorie Calculator

Work out your daily calorie needs

BMI Calculator

Body mass index from your height and weight

Food GuideCompareBlog
TR
Download on the App StoreGet it on Google Play
A mound of loose, separate rice grains, pale ivory with a faint golden sheen, is served in a shallow dish.

Rice Pilaf Calories

Source of carbohydrates and energy

CALORIES · 100 G

158kcal

GI

60medium

POTASSIUM · 100 G

35mg

FIBER · 100 G

0.5g

Quick answer

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.

Rice Pilaf Nutrition Facts

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%

Rice Pilaf nutrition facts table · 1 cup (medium) (160 g)

NutrientAmount% DV
Calories253 kcal
Total fat5.3 g7%
Saturated fat2 g10%
Trans fat0.08 g
Sodium288 mg13%
Total carbohydrate45.8 g17%
Fiber0.8 g3%
Protein4.6 g9%

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.

EatBetter

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
QR code to get the EatBetter app

📸 Scan the code to get the app free.

The EatBetter app recognising potatoes, broccoli and salmon on a plate

How Many Calories in 1 Cup of Rice Pilaf?

ServingAmountCalories
1 cup (medium)160 g253 kcal
1 tablespoon (medium)15 g24 kcal
1 ounce (medium)28.4 g45 kcal
½ cup (small)80 g126 kcal
100 g100 g158 kcal
1 serving (medium)150 g237 kcal
1.5 cup (large)240 g379 kcal
1 serving (large)250 g395 kcal

Calculated from 158 calories per 100 g.

Frequently Asked Questions About Rice Pilaf

What is Rice Pilaf?

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.

How do you make Rice Pilaf?

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.

What is the difference between Rice Pilaf and plain rice?

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.

Why does Rice Pilaf turn mushy?

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.

Should you rinse rice before making Rice Pilaf?

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.

Can you make Rice Pilaf with brown rice?

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.

Is Rice Pilaf made with vermicelli?

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.

Can Rice Pilaf be made in a rice cooker?

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.

What should you serve with Rice Pilaf?

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.

How do you keep leftover Rice Pilaf safe to eat?

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.

Rice Pilaf Vitamins & Minerals

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

Rice Pilaf Glycemic Index

GLYCEMIC INDEX

60
Medium
0 Low5570100

GLYCEMIC LOAD

27.2
High

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

How to Burn Off Rice Pilaf

To burn the 253 calories in 1 cup (medium) (160 g):

🚶

63min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

34min

Cycling

🏊

30min

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 Pilaf?

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.

How Nutritious Is Rice Pilaf?

Nutrient density

Low

28/ 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

Low

31/ 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.

Is Rice 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 Pilaf Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Rice Pilaf Good For?

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

Rice Pilaf Fat Profile

SATURATED

2g

MONOUNSATURATED

1.68g

POLYUNSATURATED

1.28g

⚖️

Omega 6:3 ratio 24:1

Above the ideal 4:1 (24:1).

Compare Rice Pilaf

🍚vs🍚
Rice Pilaf vs Bulgur Pilaf38 kcal more per 100 g
→
🍚vs🍝
Rice Pilaf vs Whole wheat pasta34 kcal more per 100 g
→
🍚vs🥖
Rice Pilaf vs Breadstick252 kcal fewer per 100 g
→
🍚vs🥯
Rice Pilaf vs Simit182 kcal fewer per 100 g
→

Foods Similar to Rice Pilaf

🍚

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

Have another question about Rice Pilaf?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

EatBetter

Scan calories with your camera

Instant AI nutrition analysis

App StoreGoogle Play

Nutrition data compiled from USDA FoodData Central and scientific sources.