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Tomato-Spiced Olive Oil Rice Pilaf Calories
Olive-oil rice pilaf seasoned with tomato and spices
CALORIES
GI
POTASSIUM
FIBER
Tomato-Spiced Olive Oil Rice Pilaf Nutrition Facts
Selected: 100 g
159
KCAL / 100G
Carbs
27.4g
· 68%
Protein
2.6g
· 6%
Fat
4.5g
· 26%
Fiber
1.1g
Tomato-Spiced Olive Oil Rice Pilaf Vitamins & Minerals
Vitamins
B6
0.09mg · 5% DV
Vitamin E
0.7mg · 5% DV
B1
0.05mg · 4% DV
B3
0.7mg · 4% DV
Minerals
Selenium
6µg · 11% DV
Sodium
170mg · 7% DV
Phosphorus
45mg · 6% DV
Magnesium
12mg · 3% DV
Tomato-Spiced Olive Oil Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tomato-Spiced Olive Oil 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-Spiced Olive Oil Rice Pilaf Contain Allergens?
No known major allergens
Which Diets Is Tomato-Spiced Olive Oil 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
Tomato-Spiced Olive Oil Rice Pilaf Fat Profile
SATURATED
0.65g
MONOUNSATURATED
3g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
Foods Similar to Tomato-Spiced Olive Oil Rice Pilaf
Tomato-Spiced Olive Oil Rice Pilaf — Frequently Asked Questions
How can I keep tomato-spiced olive oil rice pilaf from turning mushy?
Rinse the rice until the water is mostly clear, then briefly coat it in olive oil before adding hot liquid. Let it rest covered after cooking so the grains can finish steaming and separate.
Why does tomato paste sometimes taste bitter in rice pilaf?
Tomato paste can taste harsh if it is not cooked briefly in the oil before liquid is added. It can also become bitter if it burns, so cook it gently over moderate heat.
What should I serve with tomato-spiced rice pilaf?
It pairs especially well with chickpeas, lentils, beans, or vegetable stews for a more substantial meal. A crisp lemony salad adds freshness, while yogurt or a plant-based yogurt sauce can soften the tomato and spice flavors.
Is tomato-spiced rice pilaf better before or after a workout?
Its carbohydrate content can make it useful as part of a pre-workout meal, provided there is enough time to digest it comfortably. After training, combine it with a protein-rich food such as beans, lentils, tofu, eggs, or yogurt according to your eating pattern.
How long does cooked tomato rice pilaf keep in the fridge?
Cool it promptly, refrigerate it in a covered container within two hours, and eat it within 3 to 4 days. Reheat it until steaming hot and avoid repeatedly cooling and reheating the same batch.
Can tomato-spiced olive oil rice pilaf be frozen?
Yes. Freeze it in individual portions once fully cooled, then reheat it thoroughly from frozen or after defrosting in the refrigerator. The rice may be slightly softer after freezing, but it remains practical for meal prep.
Does cooled rice become healthier because of resistant starch?
Cooling cooked rice can increase resistant starch somewhat, which may alter how part of its starch is digested. That does not make portion size irrelevant, and the rest of the meal still matters for blood sugar response.
Can I add the olive oil after the rice is cooked?
Yes; finishing with olive oil gives the pilaf a fresher, more pronounced olive flavor. Still, cooking a small amount of oil with the tomato paste at the start helps remove its raw taste.
How can I make this pilaf more balanced for steadier blood sugar?
Avoid making it the only major component of the meal; serve it with legumes, vegetables, and a protein source. Adding a large salad or vegetable side also increases volume and fiber without relying on more rice.
Who should be cautious with tomato-spiced rice pilaf?
People with reflux or frequent heartburn may find tomato paste, spices, and richer portions uncomfortable. Those following a lower-sodium eating plan should also check how much salt is added and whether the tomato paste is salted.
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Nutrition data compiled from USDA FoodData Central and scientific sources.