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Turkey turmeric pilaf Calories
A pilaf combining turkey, turmeric, and rice for protein and antioxidants.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Turkey turmeric pilaf (180 g) has 243 calories. That works out to 135 calories per 100 g. It contains 33.3 g of carbs, 13.5 g of protein, 5 g of fat and 2.2 g of fiber. Its 5 mg of B3 covers 32% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Turkey turmeric pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
243
KCAL / 180G
Carbs
33.3g
· 12% DV
Protein
13.5g
· 27% DV
Fat
5g
· 6% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 23% · Fat 20%
Turkey turmeric pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 243 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 33.3 g | 12% |
| Fiber | 2.2 g | 8% |
| Protein | 13.5 g | 27% |
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 Cup of Turkey turmeric pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 243 kcal |
| ½ cup (small) | 90 g | 122 kcal |
| 100 g | 100 g | 135 kcal |
| 1 piece (small) | 120 g | 162 kcal |
| 1 serving (medium) | 200 g | 270 kcal |
| 1 piece (large) | 200 g | 270 kcal |
| 1.5 cup (large) | 270 g | 365 kcal |
| 2 cup (extra large) | 360 g | 486 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Turkey turmeric pilaf
How do you make Turkey turmeric pilaf?
To make Turkey turmeric pilaf, brown the turkey pieces, then briefly toast the rice with onion and turmeric. Add hot stock or water, return the turkey to the pan, and cook covered until the rice is tender and the meat is cooked through.
What ingredients are in Turkey turmeric pilaf?
Turkey turmeric pilaf is built around rice, turkey and turmeric, usually with onion, cooking fat, salt and pepper. Some recipes add stock, vegetables or other spices, but these are variations rather than essential ingredients.
What kind of rice works best in Turkey turmeric pilaf?
Long-grain rice is a reliable choice for Turkey turmeric pilaf because it tends to cook up fluffy with distinct grains. Rinse the rice until the water is mostly clear, and adjust the cooking liquid to the rice variety and recipe.
How do you keep the turkey tender in Turkey turmeric pilaf?
For tender Turkey turmeric pilaf, brown the turkey briefly rather than cooking it for a long time before the rice goes in. Cut the meat into evenly sized pieces, and avoid simmering the finished dish longer than needed, especially when using turkey breast.
When should you add turmeric to Turkey turmeric pilaf?
Add turmeric to Turkey turmeric pilaf while toasting the rice, just before adding the liquid. A short time in the cooking fat helps distribute its color and aroma through the dish; prolonged frying can make the spice taste bitter.
What does turmeric taste like in Turkey turmeric pilaf?
In Turkey turmeric pilaf, turmeric gives the rice a warm, earthy flavor and a golden color; it is not usually sharply spicy. Use it as a supporting seasoning so it complements the turkey rather than overpowering the dish.
Can you use brown rice in Turkey turmeric pilaf?
Yes, brown rice can be used in Turkey turmeric pilaf, but it needs more cooking time and liquid than white rice. Cook the rice until nearly tender before adding the turkey, or the meat may become overcooked while the grains finish.
What should you serve with Turkey turmeric pilaf?
Serve Turkey turmeric pilaf with a crisp salad, roasted vegetables or plain yogurt. A fresh, tangy side balances the earthy turmeric and makes the meal feel less heavy without competing with the mild flavor of the turkey.
How long does Turkey turmeric pilaf last in the fridge?
Store Turkey turmeric pilaf in a covered container in the refrigerator and eat it within three days. Refrigerate it promptly after cooking, then reheat only the portion you plan to serve until it is steaming hot throughout.
Can you freeze Turkey turmeric pilaf?
Yes, Turkey turmeric pilaf can be frozen in airtight, meal-sized portions once it has cooled. Thaw it in the refrigerator and reheat it thoroughly; the rice may be softer after freezing, so adding a small splash of water can help.
Turkey turmeric pilaf Vitamins & Minerals
Vitamins
B3
5.04mg · 32% DV
B6
0.34mg · 20% DV
B5
0.81mg · 16% DV
B12
0.32µg · 13% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
135mg · 19% DV
Manganese
0.4mg · 17% DV
Copper
0.13mg · 14% DV
Sodium
216mg · 9% DV
Potassium ⭐
198mg · 6% DV
Turkey turmeric pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey turmeric pilaf
To burn the 243 calories in 1 cup (medium) (180 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.
What is Turkey turmeric pilaf?
Turkey turmeric pilaf combines rice with turkey and turmeric, which lends the grains a warm golden colour. It is a flexible pilaf-style dish rather than one tied to a single regional tradition, and can be made as a simple home-cooked meal.
The turkey stays tender among the fluffy rice, while turmeric brings a mild, earthy flavour. Serve it hot as a main course with a crisp salad or plain yoghurt; leftovers also work well for lunch. Rice provides most of the carbohydrates, while the turkey makes the dish a useful source of protein: it has 7.5 g per 100 g. For a lighter version, keep the added oil modest and add vegetables to the pilaf.
How Nutritious Is Turkey turmeric pilaf?
Nutrient density
Medium
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
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 turmeric 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 turmeric pilaf Contain Allergens?
No known major allergens
Which Diets Is Turkey turmeric 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 turmeric pilaf Fat Profile
SATURATED
1.26g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 7.6:1
Above the ideal 4:1 (7.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.