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A mound of fluffy, separate rice grains, pale ivory with a light sheen, sits on a plate with a few lightly golden grains among the white.

Rice pilaf Calories

Buttered rice pilaf

CALORIES · 100 G

174kcal

GI

60medium

POTASSIUM · 100 G

40mg

FIBER · 100 G

0.5g

Quick answer

1 cup (medium) of Rice pilaf (180 g) has 313 calories. That works out to 174 calories per 100 g. It contains 55.1 g of carbs, 5.6 g of protein, 7.4 g of fat and 0.9 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) · 180 g

313

KCAL / 180G

Carbs

55.1g

· 20% DV

Protein

5.6g

· 11% DV

Fat

7.4g

· 9% DV

Fiber

0.9g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 71% · Protein 7% · Fat 22%

Rice pilaf nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories313 kcal
Total fat7.4 g9%
Saturated fat2.97 g15%
Trans fat0.09 g
Sodium414 mg18%
Total carbohydrate55.1 g20%
Fiber0.9 g3%
Protein5.6 g11%

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 pilaf?

ServingAmountCalories
1 cup (medium)180 g313 kcal
1 tablespoon (medium)15 g26 kcal
1 ounce (medium)28.4 g49 kcal
½ cup (small)90 g157 kcal
100 g100 g174 kcal
1 serving (small)150 g261 kcal
1 serving (large)220 g383 kcal
1.5 cup (large)270 g470 kcal
2 cup (extra large)360 g626 kcal

Calculated from 174 calories per 100 g.

Frequently Asked Questions About Rice pilaf

What is Rice pilaf?

Rice pilaf is rice cooked with seasonings and usually sautéed briefly in fat before liquid is added. In Turkish Şehzade-style versions, recipes may include meat or chicken, nuts, or dried fruit, so the ingredient list is not fixed.

How do you make Rice pilaf fluffy?

For fluffy Rice pilaf, rinse the rice, drain it well, and sauté it briefly before adding hot liquid. Simmer it covered without stirring, then let it rest off the heat before gently fluffing with a fork.

What is the difference between Rice pilaf and plain rice?

Rice pilaf is usually sautéed with fat and aromatics before it is cooked in liquid, while plain rice is commonly simmered directly in water. That extra step gives Rice pilaf a more savory flavor and helps keep the grains distinct.

What ingredients go into Rice pilaf?

Rice pilaf starts with rice, cooking fat, and liquid, often broth. Turkish Şehzade-style recipes may also add meat or chicken, nuts, dried fruit, or spices; ingredients vary by recipe rather than following one universal formula.

Which rice is best for Rice pilaf?

Long-grain rice is a reliable choice for Rice pilaf because it tends to cook into separate grains. Turkish recipes may use Baldo or Osmancık rice instead; rinse and drain the rice well, and follow a recipe suited to that variety.

Why do you toast rice before making Rice pilaf?

Toasting rice in fat before cooking gives Rice pilaf a deeper, savory flavor and coats the grains. Keep the heat moderate and stir briefly so the rice does not brown too much or stick to the pan.

Why does Rice pilaf turn mushy?

Rice pilaf can turn mushy if it has too much liquid, is stirred repeatedly, or is cooked for too long. Measure the liquid for the rice you are using, keep the pot covered, and let the pilaf rest before serving.

What should you serve with Rice pilaf?

Serve Rice pilaf with a crisp salad, yogurt, or a vegetable dish. If your version already contains meat or chicken, lighter sides balance the plate better than adding another rich main dish.

How long does cooked Rice pilaf last in the refrigerator?

Refrigerate Rice pilaf promptly in a covered container and use it within three to four days. Reheat only the portion you plan to eat, until it is steaming hot throughout.

Can you freeze Rice pilaf?

Yes, Rice pilaf can be frozen in airtight, portion-sized containers, though the rice or added nuts may soften after thawing. Defrost it in the refrigerator and reheat it with a small splash of water to restore moisture.

Rice pilaf Vitamins & Minerals

Vitamins

B6

0.14mg · 8% DV

B3

1.26mg · 8% DV

B1

0.07mg · 6% DV

Biotin

1.44µg · 5% DV

Minerals

Manganese

0.56mg · 24% DV

Selenium

13µg · 24% DV

Sodium

414mg · 18% DV

Copper

0.13mg · 14% DV

Potassium ⭐

72mg · 2% DV

Rice pilaf Glycemic Index

GLYCEMIC INDEX

60
Medium
0 Low5570100

GLYCEMIC LOAD

32.4
High

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

How to Burn Off Rice pilaf

To burn the 313 calories in 1 cup (medium) (180 g):

🚶

77min

Walking (5 km/h)

🏃

32min

Running (8 km/h)

🚴

43min

Cycling

🏊

37min

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, typically made by briefly toasting the grains in butter before simmering them in water or stock until tender and separate. Recipes vary, and the name Şehzade pilavı evokes the richly presented pilafs associated with Ottoman cooking rather than one fixed set of additions.

In Turkey, pilaf commonly accompanies grilled or braised meat and home-cooked stews; it also fits easily alongside vegetables or a salad. Elsewhere, rice pilaf is served in many cuisines as a savoury side, often with a main dish. It is mostly a source of carbohydrates, with modest protein and little fibre; butter adds some fat. Pair it with vegetables and a protein-rich main, or serve a smaller portion for a lighter meal.

How Nutritious Is Rice pilaf?

Nutrient density

Low

31/ 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

30/ 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

2.97g

MONOUNSATURATED

2.07g

POLYUNSATURATED

1.06g

⚖️

Omega 6:3 ratio 19.8:1

Above the ideal 4:1 (19.8:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.