1 cup (medium) of Tomato Rice Pilaf (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 44.6 g of carbs, 4 g of protein, 2.7 g of fat and 2.2 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Tomato Rice Pilaf?

Tomato Rice Pilaf is a Turkish-style rice dish cooked with tomatoes, which tint the grains red-orange and add a gentle tang. Depending on the recipe, spices and a little oil round out the flavour. When cooked well, the rice is fluffy, with softened tomato pieces throughout.

In Turkey it is commonly served as a side at lunch or dinner, alongside dishes such as beans or grilled meat, often with yogurt. It also works as a simple base for a vegetable-forward meal. Its nutrition is mostly carbohydrate, with relatively little protein, so pair it with beans, lentils or another protein-rich dish for a more filling plate.

Tomato Rice Pilaf Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

24.8g

· 9% DV

Protein

2.2g

· 4% DV

Fat

1.5g

· 2% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 82% · Protein 7% · Fat 11%

Tomato Rice Pilaf Vitamins & Minerals

Vitamins

0.05mg · 4% DV

0.7mg · 4% DV

0.2mg · 4% DV

0.06mg · 4% DV

Minerals

Sodium

110mg · 5% DV

Phosphorus

35mg · 5% DV

Selenium

2µg · 4% DV

Potassium ⭐

90mg · 3% DV

How Nutritious Is Tomato Rice Pilaf?

Nutrient density

Low

32/ 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

37/ 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.

Tomato Rice Pilaf Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Tomato Rice Pilaf

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

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

Is Tomato 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 Tomato Rice 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 Tomato Rice 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

Tomato Rice Pilaf Fat Profile

SATURATED

0.25g

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 18:1

Above the ideal 4:1 (18:1).

Compare Tomato Rice Pilaf

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Tomato Rice Pilaf vs Simit220 kcal fewer per 100 g

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Foods Similar to Tomato Rice Pilaf

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Tomato Rice Pilaf

How do you make Tomato Rice Pilaf?

To make Tomato Rice Pilaf, rinse and drain the rice, then cook chopped or grated tomato in oil until softened. Stir in the rice, add hot water or broth, cover, and cook over low heat until tender; let it rest before fluffing.

What rice is best for Tomato Rice Pilaf?

Long-grain white rice works well in Tomato Rice Pilaf because it tends to cook into separate, fluffy grains. Rinse it before cooking to remove excess surface starch, and adjust the liquid to account for how watery your tomatoes are.

Why does Tomato Rice Pilaf turn mushy?

Tomato Rice Pilaf can turn mushy when the tomatoes release more liquid than expected, too much water is added, or the rice is stirred during cooking. Drain rinsed rice well, use a covered pot, and let the finished pilaf rest before fluffing.

Can you use canned tomatoes in Tomato Rice Pilaf?

Yes, canned tomatoes work in Tomato Rice Pilaf. They can add more liquid than fresh tomatoes, so reduce the added water or simmer the tomatoes first to cook off excess moisture and help keep the rice fluffy.

Should you rinse rice for Tomato Rice Pilaf?

Yes, rinse the rice for Tomato Rice Pilaf until the water runs mostly clear, then drain it thoroughly. This removes excess surface starch, which helps the cooked grains stay separate instead of clumping together.

Should you use water or broth in Tomato Rice Pilaf?

Either water or broth works in Tomato Rice Pilaf. Broth gives the rice a more savory flavor, while water lets the tomato taste stand out; use hot liquid and remember that tomatoes contribute moisture too.

What goes well with Tomato Rice Pilaf?

Tomato Rice Pilaf pairs well with grilled chicken, fish, beans, or roasted vegetables. A crisp salad or a spoonful of plain yogurt also balances the warm, savory tomato flavor and makes the dish an easy side or meal base.

How long does Tomato Rice Pilaf last in the fridge?

Store Tomato Rice Pilaf in a covered container in the refrigerator as soon as it has cooled, and eat it within a day. Cooked rice should not be left at room temperature for long, since bacteria can grow in it.

Can you freeze Tomato Rice Pilaf?

Yes, you can freeze Tomato Rice Pilaf in airtight, single-serving portions once it has cooled. Thaw it in the refrigerator or reheat it from frozen until steaming hot, and avoid freezing it again after thawing.

How do you reheat Tomato Rice Pilaf without drying it out?

Reheat Tomato Rice Pilaf with a small splash of water, covered, in a pan over low heat or in the microwave. Stir once if needed and make sure it is steaming hot throughout before serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026