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Rice pilaf Calories
Seasoned rice cooked pilaf-style with oil
CALORIES
GI
POTASSIUM
FIBER
Rice pilaf Nutrition Facts
Selected: 100 g
158
KCAL / 100G
Carbs
28.4g
· 72%
Protein
3.1g
· 8%
Fat
3.6g
· 20%
Fiber
0.7g
Rice pilaf Vitamins & Minerals
Vitamins
B3
0.8mg · 5% DV
B1
0.04mg · 3% DV
B5
0.15mg · 3% DV
B6
0.05mg · 3% DV
Minerals
Sodium
220mg · 10% DV
Selenium
4.8µg · 9% DV
Phosphorus
37mg · 5% DV
Magnesium
11mg · 3% DV
Rice pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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?
No known major allergens
Which Diets Is Rice pilaf Good For?
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
Rice pilaf Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.45g
POLYUNSATURATED
0.64g
Omega 6:3 ratio 31:1
Above the ideal 4:1 (31:1).
Foods Similar to Rice pilaf
Rice pilaf — Frequently Asked Questions
How is tava pilavı different from plain boiled rice?
Tava pilavı is typically made by coating the rice in oil and cooking it in a pan, which gives it a toasted aroma and separate grains. The amount of oil and whether stock is used vary by recipe.
Why does rice pilaf turn mushy?
Too much liquid, frequent stirring, or skipping the resting period can cause the grains to break down and release starch. Rinsing the rice, using the right amount of hot liquid, and letting it rest covered after cooking help keep it fluffy.
Should rice be rinsed before making tava pilavı?
Rinsing removes excess surface starch and can produce a more separate, fluffy pilaf. Rinse gently until the water is mostly clear rather than soaking it for a long time.
What foods pair well with rice pilaf?
It works well with yogurt or tzatziki-style yogurt, bean dishes, vegetable stews, and grilled chicken or meat. Adding vegetables and a protein food makes the meal more satisfying and balanced.
Is rice pilaf better before or after exercise?
A moderate serving can work before exercise when eaten with enough time for digestion. After training, pair it with protein such as yogurt, eggs, chicken, or legumes for a more balanced recovery meal.
Does eating rice pilaf at night cause weight gain?
Eating it at night does not automatically cause weight gain; overall intake and portion size matter more. Very large or oily late-night servings may worsen indigestion or reflux for some people.
How long does cooked rice pilaf keep in the refrigerator?
Cool it promptly, ideally within two hours of cooking, and store it in a covered container in the refrigerator. Use it within 3 to 4 days, reheat it thoroughly, and avoid reheating the same portion more than once.
Can rice pilaf be frozen?
Yes. Freeze fully cooled pilaf in individual airtight portions. Reheat from frozen in a microwave or skillet with a small splash of water to help restore moisture.
Is it safe to reheat rice pilaf?
It is safe when the rice was cooled quickly and refrigerated properly. Rice left at room temperature for too long can allow Bacillus cereus to grow, so discard pilaf that has been sitting out for extended periods.
What should people with diabetes consider when eating rice pilaf?
Portion size matters, and it is usually preferable to include pilaf as part of a meal with vegetables, legumes, or protein rather than eating a large serving alone. Chilling and reheating rice may slightly increase resistant starch, but it does not replace portion awareness.
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Nutrition data compiled from USDA FoodData Central and scientific sources.