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Spinach Pilaf Calories
Nutritious pilaf made with spinach and rice
CALORIES
GI
POTASSIUM
FIBER
Spinach Pilaf Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
22.5g
· 73%
Protein
3.2g
· 10%
Fat
2.2g
· 17%
Fiber
2.1g
Spinach Pilaf Vitamins & Minerals
Vitamins
Vitamin K
180µg · 150% DV
Vitamin A
320µg · 36% DV
Folate
65µg · 16% DV
Vitamin C
12mg · 13% DV
Minerals
Iron
2mg · 11% DV
Magnesium
38mg · 9% DV
Zinc
1mg · 9% DV
Sodium
200mg · 9% DV
Spinach Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spinach 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 Spinach Pilaf Contain Allergens?
No known major allergens
Which Diets Is Spinach Pilaf Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Spinach Pilaf Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Spinach Pilaf
Spinach Pilaf — Frequently Asked Questions
What goes well with spinach pilaf?
Yogurt, tzatziki, or a simple salad pair well and balance the meal. For a more complete plate, serve it with grilled chicken, legumes, or eggs.
Is spinach pilaf better before or after a workout?
Its carbohydrate content can make it useful before exercise for energy. After training, it is more balanced when paired with a protein source such as yogurt, eggs, chicken, or beans.
Can you eat spinach pilaf at night?
Yes, it can fit into an evening meal. Portion size and what you eat with it usually matter more than the time of day.
Can spinach pilaf be reheated safely?
Yes, but it should be cooled promptly after cooking and stored in the fridge rather than left at room temperature. Reheat it thoroughly, since rice dishes need careful handling for food safety.
How long does spinach pilaf keep in the fridge?
It is best eaten within 1 to 2 days when stored in a sealed container. Because it contains cooked rice, avoiding long storage is the safer choice.
Can spinach pilaf be frozen?
Yes, freezing in single portions works well. The texture may soften slightly after thawing, so it is best not to freeze and re-freeze it.
Why does spinach pilaf turn mushy?
Too much liquid, not sautéing the rice enough, or skipping the resting time after cooking can all make it soft and sticky. Spinach also releases water, so that should be considered when cooking.
Does cooking destroy the benefits of spinach in the pilaf?
Not completely, though some heat-sensitive vitamins can decrease with cooking. It still contributes fiber and minerals as part of the dish.
Is spinach pilaf suitable for children?
Usually yes, and it can be an easy way to include vegetables in a familiar food. It is best to keep the salt and fat moderate and serve it at an age-appropriate texture and temperature.
If spinach pilaf is healthy, can you eat unlimited amounts?
No, a healthy food can still be overeaten. Since it is a grain-based dish, it is usually better balanced with a sensible portion and a side of protein and vegetables.
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Nutrition data compiled from USDA FoodData Central and scientific sources.