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Turkey Thigh Pilaf Calories

A hearty rice-based pilaf prepared with turkey thigh meat.

In season: Autumn · Winter

CALORIES · 100 G

165kcal

GI

55medium

POTASSIUM · 100 G

185mg

FIBER · 100 G

0.7g

Quick answer

1 serving (medium) of Turkey Thigh Pilaf (250 g) has 413 calories. That works out to 165 calories per 100 g. It contains 42.5 g of carbs, 26.3 g of protein, 13.8 g of fat and 1.8 g of fiber. Its 37.5 µg of Selenium covers 68% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Turkey Thigh Pilaf Nutrition Facts

Selected: 1 serving (medium) · 250 g

413

KCAL / 250G

Carbs

42.5g

· 15% DV

Protein

26.3g

· 53% DV

Fat

13.8g

· 18% DV

Fiber

1.8g

· 6% DV

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

Calories come from: Carbs 43% · Protein 26% · Fat 31%

Turkey Thigh Pilaf nutrition facts table · 1 serving (medium) (250 g)

NutrientAmount% DV
Calories413 kcal
Total fat13.8 g18%
Saturated fat3.63 g18%
Trans fat0.08 g
Sodium525 mg23%
Total carbohydrate42.5 g15%
Fiber1.8 g6%
Protein26.3 g53%

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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How Many Calories in 1 Serving of Turkey Thigh Pilaf?

ServingAmountCalories
1 serving (medium)250 g413 kcal
1 tablespoon (small)20 g33 kcal
100 g100 g165 kcal
½ cup (small)110 g182 kcal
1 cup (medium)220 g363 kcal
1 serving (large)350 g578 kcal
1 serving (extra large)450 g743 kcal
1 bottle (whole)500 g825 kcal

Calculated from 165 calories per 100 g.

Frequently Asked Questions About Turkey Thigh Pilaf

What is Turkey Thigh Pilaf made of?

Turkey Thigh Pilaf is a rice-based dish cooked with turkey thigh meat, often using the cooking liquid from the meat as stock. Onion, seasoning, and sometimes vegetables or toasted noodles can be added, depending on the recipe.

How do you make Turkey Thigh Pilaf?

To make Turkey Thigh Pilaf, cook the thigh until tender, then cook rice in some of its flavorful cooking liquid. Shred or slice the meat and fold it through the finished rice, or serve it on top.

Can you use brown rice in Turkey Thigh Pilaf?

Yes, brown rice works in Turkey Thigh Pilaf, but it takes longer to cook and usually needs more liquid than white rice. Cook it in the turkey stock according to the rice package directions, then add the cooked thigh.

How do you keep the rice fluffy in Turkey Thigh Pilaf?

For fluffy Turkey Thigh Pilaf, rinse the rice until the water is less cloudy, drain it well, and avoid stirring while it simmers. Let the covered rice rest off the heat before gently folding in the turkey.

Can you make Turkey Thigh Pilaf with leftover turkey?

Yes, cooked leftover turkey thigh is convenient for Turkey Thigh Pilaf. Prepare the rice with stock or another cooking liquid, then stir in the shredded turkey near the end so it heats through without becoming dry.

Can chicken replace turkey in Turkey Thigh Pilaf?

Yes, chicken thigh can replace turkey thigh in Turkey Thigh Pilaf, although the dish will no longer have its characteristic turkey flavor. Cook the chicken until tender and use its cooking liquid to flavor the rice.

Is Turkey Thigh Pilaf usually made with bone-in meat?

Turkey Thigh Pilaf can be made with bone-in or boneless thigh. Bone-in meat adds flavor to the cooking liquid, but remove the bones before serving and check carefully for small fragments if the meat is shredded.

What should you serve with Turkey Thigh Pilaf?

Turkey Thigh Pilaf pairs well with a crisp green salad, roasted vegetables, or plain yogurt. A fresh, lightly dressed side complements the rich rice and turkey without making the meal feel overly heavy.

How long does Turkey Thigh Pilaf last in the fridge?

Store Turkey Thigh Pilaf in a covered container in the refrigerator and eat it within a few days. Reheat only the portion you need, adding a splash of water if the rice has dried, until it is steaming hot throughout.

Can you freeze Turkey Thigh Pilaf?

Yes, Turkey Thigh Pilaf can be frozen in airtight, meal-sized containers once cooled. Thaw it in the refrigerator and reheat until steaming hot; the rice may be softer after freezing, but the dish remains convenient for a prepared meal.

Turkey Thigh Pilaf Vitamins & Minerals

Vitamins

B3

9.5mg · 59% DV

B6

0.7mg · 41% DV

B12

0.88µg · 37% DV

B5

1.38mg · 28% DV

Minerals

Selenium

38µg · 69% DV

Phosphorus

313mg · 45% DV

Zinc

3.38mg · 31% DV

Manganese

0.7mg · 30% DV

Sodium

525mg · 23% DV

Potassium ⭐

463mg · 14% DV

Turkey Thigh Pilaf Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

23.5
High

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

How to Burn Off Turkey Thigh Pilaf

To burn the 413 calories in 1 serving (medium) (250 g):

🚶

102min

Walking (5 km/h)

🏃

42min

Running (8 km/h)

🚴

56min

Cycling

🏊

48min

Swimming

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

What is Turkey Thigh Pilaf?

Turkey Thigh Pilaf brings rice and tender turkey thigh together in one pot, often with the meat’s cooking juices giving the grains extra savoury flavour. Recipes vary: cooks may add onion and their preferred spices, while the rice is usually cooked until the grains are tender and distinct. It is a hearty, home-style pilaf rather than a single fixed recipe.

Serve it hot as a filling main dish, with a crisp salad, vegetables or a spoonful of yoghurt; leftovers also reheat well with a splash of water. Rice provides most of its energy, while the turkey contributes protein, making it a more substantial choice than plain pilaf. For a lighter meal, use a modest amount of oil and add extra vegetables on the side.

How Nutritious Is Turkey Thigh Pilaf?

Nutrient density

High

63/ 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

43/ 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.

Is Turkey Thigh 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 Turkey Thigh 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 Turkey Thigh Pilaf Good For?

Vegan

— Not suitable

Vegetarian

— Not 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

Turkey Thigh Pilaf Fat Profile

SATURATED

3.63g

MONOUNSATURATED

5.25g

POLYUNSATURATED

3.88g

⚖️

Omega 6:3 ratio 16.9:1

Above the ideal 4:1 (16.9:1).

Compare Turkey Thigh Pilaf

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Nutrition data compiled from USDA FoodData Central and scientific sources.