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Aromatic rice cooked with spices, onion, and oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Spiced Onion Rice (180 g) has 277 calories. That works out to 154 calories per 100 g. It contains 49.3 g of carbs, 5.2 g of protein, 6.7 g of fat and 2 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 180 g
277
KCAL / 180G
Carbs
49.3g
· 18% DV
Protein
5.2g
· 10% DV
Fat
6.7g
· 9% DV
Fiber
2g
· 7% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 342 mg | 15% |
| Total carbohydrate | 49.3 g | 18% |
| Fiber | 2 g | 7% |
| Protein | 5.2 g | 10% |
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) | 180 g | 277 kcal |
| 1 tablespoon (small) | 15 g | 23 kcal |
| 100 g | 100 g | 154 kcal |
| 1 cup (small) | 120 g | 185 kcal |
| 1 serving (medium) | 200 g | 308 kcal |
| 1 cup (large) | 270 g | 416 kcal |
| 1 serving (large) | 300 g | 462 kcal |
| 1 serving (extra large) | 360 g | 554 kcal |
Calculated from 154 calories per 100 g.
Spiced onion rice is made by cooking rinsed rice with sautéed onion, spices, and water or stock. Toast the rice briefly in the onion mixture, then simmer covered until tender and let it rest before fluffing.
Cumin, black pepper, and allspice are common choices for spiced onion rice; cinnamon, cardamom, or turmeric can also suit it. Use a restrained blend so the warm spices complement rather than overwhelm the sweet onion.
Long-grain rice, such as basmati, works well for spiced onion rice because it tends to cook into separate grains and lets the spices shine. Rinse it first to remove excess surface starch.
Spiced onion rice turns mushy when it absorbs too much liquid, the rice was not drained after rinsing, or it is stirred repeatedly while cooking. Keep the pot covered during simmering and fluff gently once the rice has rested.
Yes, cook the onions until soft and lightly golden before adding the rice to build a deeper flavor in spiced onion rice. Avoid taking them to dark brown or burnt, which can make the finished dish taste bitter.
Yes, basmati is a good choice for spiced onion rice and gives it a fragrant, separate-grain texture. Rinse the grains and drain them well; because rice varieties absorb liquid differently, follow the cooking guidance for the rice you use.
Spiced onion rice pairs well with grilled vegetables, roasted chicken, lentils, or a cooling yogurt sauce. A crisp salad also balances the savory onion and spice flavors, making the rice work as either a side or a simple main.
Yes, brown rice can be used for spiced onion rice, but it needs a longer cooking time and usually more liquid than white rice. Cook it until tender according to its package directions, then fold in the sautéed spiced onions.
Spiced onion rice keeps for about three to four days in a refrigerator when stored promptly in a covered container. Cool it quickly rather than leaving it at room temperature, and reheat only the portion you plan to eat.
Yes, spiced onion rice freezes well in an airtight container or freezer bag. Cool it promptly, portion it for easier use, and thaw it in the refrigerator before reheating until steaming hot; the texture may be slightly softer afterward.
Vitamins
B6
0.14mg · 8% DV
B3
1.26mg · 8% DV
B5
0.32mg · 6% DV
B1
0.07mg · 6% DV
Minerals
Manganese
0.86mg · 37% DV
Selenium
13µg · 24% DV
Sodium
342mg · 15% DV
Copper
0.13mg · 14% DV
Potassium ⭐
115mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 277 calories in 1 cup (medium) (180 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.
Spiced Onion Rice is rice cooked with onion, oil and aromatic spices. It is a flexible home-style dish rather than one tied to a single place: the spices and cooking method vary across cuisines, from warm, earthy blends to sharper, peppery ones.
The onion softens and lends sweetness as the grains absorb the seasoning. It is commonly served alongside grilled or stewed meat, beans, vegetables or other main dishes, and works as a flavourful alternative to plain rice. It is mainly a source of carbohydrates, with modest amounts of protein and fibre. For a lighter meal, use oil sparingly and pair it with vegetables or a bean-based dish.
Medium
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.
No known major allergens
Vegan
✓ 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
0.86g
MONOUNSATURATED
3.33g
POLYUNSATURATED
1.46g
Omega 6:3 ratio 35:1
Above the ideal 4:1 (35:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.