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A mound of separate white rice grains dotted with short, slender toasted golden-brown pasta pieces, served on a plain plate.

Sefriyeli pilaf Calories

Traditional Turkish pilaf with lamb and chickpeas

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

168kcal

GI

60medium

POTASSIUM · 100 G

120mg

FIBER · 100 G

2.1g

Quick answer

1 serving (medium) of Sefriyeli pilaf (200 g) has 336 calories. That works out to 168 calories per 100 g. It contains 49 g of carbs, 12.4 g of protein, 8.4 g of fat and 4.2 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

Sefriyeli pilaf Nutrition Facts

Selected: 1 serving (medium) · 200 g

336

KCAL / 200G

Carbs

49g

· 18% DV

Protein

12.4g

· 25% DV

Fat

8.4g

· 11% DV

Fiber

4.2g

· 15% DV

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

Calories come from: Carbs 61% · Protein 15% · Fat 24%

Sefriyeli pilaf nutrition facts table · 1 serving (medium) (200 g)

NutrientAmount% DV
Calories336 kcal
Total fat8.4 g11%
Saturated fat2.2 g11%
Trans fat0 g
Sodium440 mg19%
Total carbohydrate49 g18%
Fiber4.2 g15%
Protein12.4 g25%

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 Serving of Sefriyeli pilaf?

ServingAmountCalories
1 serving (medium)200 g336 kcal
½ serving (small)60 g101 kcal
100 g100 g168 kcal
1 serving (small)120 g202 kcal
1 cup (medium)180 g302 kcal
1 piece (large)250 g420 kcal
1 serving (large)300 g504 kcal
1 serving (extra large)400 g672 kcal
2 serving (double)400 g672 kcal

Calculated from 168 calories per 100 g.

Frequently Asked Questions About Sefriyeli pilaf

What is Sefriyeli pilaf?

Sefriyeli pilaf is Turkish rice pilaf cooked with toasted şehriye, a short pasta commonly sold as vermicelli or orzo-style pasta. Recipes vary; some versions also include lamb and chickpeas, making it a more substantial dish.

How do you make Sefriyeli pilaf fluffy rather than sticky?

Rinse the rice until the water runs clearer, drain it well, and toast the şehriye without letting it burn. Cook the pilaf covered over low heat, then let it rest before gently fluffing with a fork.

Should you use vermicelli or orzo in Sefriyeli pilaf?

Either can work, depending on the style of pasta called şehriye in the recipe. Thin vermicelli gives a finer texture, while short, rice-shaped orzo-style pasta is more noticeable; toast it in the cooking fat before adding rice.

Can Sefriyeli pilaf include lamb and chickpeas?

Yes, lamb and chickpeas are a traditional, hearty variation of Sefriyeli pilaf. Cook the lamb until tender and use cooked chickpeas, then combine them with the pilaf so the rice absorbs some of their savory flavor.

Why does Sefriyeli pilaf turn mushy?

Sefriyeli pilaf can turn mushy if the rice is not drained, too much cooking liquid is used, or the rice is stirred repeatedly as it cooks. Rinse and drain the rice, keep the lid on, and let the finished pilaf rest.

What rice works best for Sefriyeli pilaf?

A medium- or long-grain rice that stays separate after cooking works well for Sefriyeli pilaf. Rinse it before cooking to remove excess surface starch, and drain it thoroughly if you soak it first.

What do you serve with Sefriyeli pilaf?

Sefriyeli pilaf pairs well with yogurt, a crisp salad, or grilled vegetables. If yours includes lamb and chickpeas, a fresh salad or a simple yogurt side complements the richer, more filling pilaf.

How should you store leftover Sefriyeli pilaf?

Refrigerate leftover Sefriyeli pilaf promptly in a covered container rather than leaving it at room temperature. Rice can support the growth of harmful bacteria if left out, so chill leftovers quickly and reheat them thoroughly.

Can you freeze Sefriyeli pilaf?

Yes, you can freeze Sefriyeli pilaf in airtight, portion-sized containers once it has cooled. The rice may soften slightly after thawing, so defrost it in the refrigerator and reheat it covered with a little water.

How do you reheat Sefriyeli pilaf without drying it out?

Add a small splash of water, cover the Sefriyeli pilaf, and warm it gently on the stove or in the microwave. Stir once it is hot throughout; covering it traps steam and helps restore moisture to the rice.

Sefriyeli pilaf Vitamins & Minerals

Vitamins

B12

0.36µg · 15% DV

B3

2.2mg · 14% DV

B1

0.16mg · 13% DV

B5

0.64mg · 13% DV

Minerals

Copper

0.24mg · 27% DV

Manganese

0.56mg · 24% DV

Phosphorus

136mg · 19% DV

Sodium

440mg · 19% DV

Potassium ⭐

240mg · 7% DV

Sefriyeli pilaf Glycemic Index

GLYCEMIC INDEX

60
Medium
0 Low5570100

GLYCEMIC LOAD

30
High

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

How to Burn Off Sefriyeli pilaf

To burn the 336 calories in 1 serving (medium) (200 g):

🚶

83min

Walking (5 km/h)

🏃

34min

Running (8 km/h)

🚴

46min

Cycling

🏊

39min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Sefriyeli pilaf?

Sefriyeli pilaf is a Turkish rice pilaf cooked with short vermicelli or orzo, which is toasted before the liquid is added. This version also includes lamb and chickpeas, making it a more substantial dish than a simple rice side.

The grains should be tender and separate, with a gently toasted, savoury flavour. In Turkey it may accompany a home-cooked main, or be served as a meal in its own right; yoghurt, cacık or pickles make refreshing partners. It is mainly a source of carbohydrate, while the lamb and chickpeas add protein and the chickpeas contribute fibre. For a lighter plate, serve a smaller portion with salad or use less oil in the pilaf.

How Nutritious Is Sefriyeli pilaf?

Nutrient density

Medium

38/ 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

Medium

43/ 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 Sefriyeli 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 Sefriyeli pilaf Contain Allergens?

No known major allergens

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

Which Diets Is Sefriyeli pilaf Good For?

Vegan

— Not suitable

Vegetarian

— Not 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

Sefriyeli pilaf Fat Profile

SATURATED

2.2g

MONOUNSATURATED

3g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 7:1

Above the ideal 4:1 (7:1).

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410 kcal

🥯

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340 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.