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A hearty rice-based pilaf prepared with turkey thigh meat.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 413 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 3.63 g | 18% |
| Trans fat | 0.08 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 42.5 g | 15% |
| Fiber | 1.8 g | 6% |
| Protein | 26.3 g | 53% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 413 kcal |
| 1 tablespoon (small) | 20 g | 33 kcal |
| 100 g | 100 g | 165 kcal |
| ½ cup (small) | 110 g | 182 kcal |
| 1 cup (medium) | 220 g | 363 kcal |
| 1 serving (large) | 350 g | 578 kcal |
| 1 serving (extra large) | 450 g | 743 kcal |
| 1 bottle (whole) | 500 g | 825 kcal |
Calculated from 165 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 413 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
No known major allergens
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
SATURATED
3.63g
MONOUNSATURATED
5.25g
POLYUNSATURATED
3.88g
Omega 6:3 ratio 16.9:1
Above the ideal 4:1 (16.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.