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Turkmen Beef Pilaf Calories

Hearty rice pilaf with beef and vegetables

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

176kcal

GI

58medium

POTASSIUM · 100 G

145mg

FIBER · 100 G

1.3g

Quick answer

1 cup (medium) of Turkmen Beef Pilaf (220 g) has 387 calories. That works out to 176 calories per 100 g. It contains 49.3 g of carbs, 15.6 g of protein, 14.1 g of fat and 2.9 g of fiber. Its 1.2 µg of B12 covers 50% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

Turkmen Beef Pilaf Nutrition Facts

Selected: 1 cup (medium) · 220 g

387

KCAL / 220G

Carbs

49.3g

· 18% DV

Protein

15.6g

· 31% DV

Fat

14.1g

· 18% DV

Fiber

2.9g

· 10% DV

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

Calories come from: Carbs 51% · Protein 16% · Fat 33%

Turkmen Beef Pilaf nutrition facts table · 1 cup (medium) (220 g)

NutrientAmount% DV
Calories387 kcal
Total fat14.1 g18%
Saturated fat3.63 g18%
Trans fat0.18 g
Sodium517 mg22%
Total carbohydrate49.3 g18%
Fiber2.9 g10%
Protein15.6 g31%

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 Turkmen Beef Pilaf?

ServingAmountCalories
1 cup (medium)220 g387 kcal
100 g100 g176 kcal
½ cup (small)110 g194 kcal
1 cup (medium)180 g317 kcal
1 cup (large)220 g387 kcal
1 serving (medium)250 g440 kcal
1.5 cup (extra large)330 g581 kcal
1 serving (large)350 g616 kcal
1 piece (jumbo)450 g792 kcal

Calculated from 176 calories per 100 g.

Frequently Asked Questions About Turkmen Beef Pilaf

What is Turkmen Beef Pilaf, and where does it come from?

Turkmen Beef Pilaf is a hearty rice dish made with beef and vegetables, associated with Turkmen cooking. Recipes vary between households, but they commonly cook the meat and vegetables with rice in one pot, allowing the grains to absorb the savory cooking liquid.

What cut of beef works best in Turkmen Beef Pilaf?

Beef chuck or another suitable stewing cut works well in Turkmen Beef Pilaf because it becomes tender with slow cooking. Cut the meat into even pieces and cook it before adding the rice; lean, quick-cooking cuts can turn dry if simmered for too long.

What spices are used in Turkmen Beef Pilaf?

Turkmen Beef Pilaf can be seasoned with cumin and black pepper, though there is no single spice blend used in every recipe. Onion, carrots, beef, and the cooking juices provide much of the flavor, so add spices gradually rather than letting them overpower the dish.

Is Turkmen Beef Pilaf cooked in layers or stirred together?

Turkmen Beef Pilaf is commonly made in one pot, with the beef and vegetables cooked first and the rice added afterward. Some cooks keep the rice in a layer while it simmers instead of stirring it through, which helps the grains cook evenly and stay intact.

How do you keep the rice in Turkmen Beef Pilaf from getting mushy?

To keep Turkmen Beef Pilaf from getting mushy, rinse the rice, measure the cooking liquid carefully, and avoid stirring while it simmers. Let the finished pilaf rest covered off the heat so moisture settles through the rice without breaking the grains.

What should you serve with Turkmen Beef Pilaf?

Serve Turkmen Beef Pilaf with a crisp salad, plain yogurt, or pickled vegetables. These fresh, tangy sides balance the richness of the beef and rice; the pilaf is substantial enough to be the main dish rather than one of several heavy sides.

How long do leftovers of Turkmen Beef Pilaf last?

Refrigerate Turkmen Beef Pilaf in a covered container promptly after serving and eat it within 3–4 days. Reheat only the portion you plan to eat until it is steaming hot throughout, rather than repeatedly warming and cooling the whole batch.

Can you freeze Turkmen Beef Pilaf?

Yes, Turkmen Beef Pilaf can be frozen in airtight, meal-size portions. The rice may soften slightly after thawing, but the dish remains convenient for later meals; thaw it in the refrigerator and reheat thoroughly before serving.

Can you make Turkmen Beef Pilaf with brown rice?

Yes, you can make Turkmen Beef Pilaf with brown rice, but it needs more cooking time and liquid than white rice. Cook the beef and vegetables until tender first, then follow the brown rice package’s directions and add liquid as needed.

Can Turkmen Beef Pilaf be made without carrots?

Yes, Turkmen Beef Pilaf can be made without carrots, although they contribute sweetness and color to the dish. Add another vegetable, such as bell pepper, if you want, but keep the rice-to-liquid balance suited to the rice rather than adding extra liquid with the vegetables.

Turkmen Beef Pilaf Vitamins & Minerals

Vitamins

B12

1.21µg · 50% DV

B3

5.94mg · 37% DV

B6

0.44mg · 26% DV

Vitamin A

187µg · 21% DV

Minerals

Selenium

24µg · 44% DV

Manganese

0.84mg · 37% DV

Phosphorus

222mg · 32% DV

Zinc

3.12mg · 28% DV

Sodium

517mg · 22% DV

Potassium ⭐

319mg · 9% DV

Turkmen Beef Pilaf Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

28.6
High

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

How to Burn Off Turkmen Beef Pilaf

To burn the 387 calories in 1 cup (medium) (220 g):

🚶

96min

Walking (5 km/h)

🏃

39min

Running (8 km/h)

🚴

53min

Cycling

🏊

45min

Swimming

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

What is Turkmen Beef Pilaf?

Turkmen Beef Pilaf is a hearty Central Asian rice dish in which beef and vegetables cook with the rice, allowing their savoury juices and seasoning to flavour the grains. Carrots and onions are common additions, though recipes vary from home to home.

It is usually served as a filling main course, often with a fresh salad or plain yoghurt alongside. For English-speaking readers, it works well as a one-pot family meal and can be prepared ahead for a shared table. Rice provides most of its carbohydrates, while the beef adds protein; vegetables bring colour and some fibre. Use a moderate amount of oil and add extra vegetables if you’d like a lighter, more balanced plate.

How Nutritious Is Turkmen Beef Pilaf?

Nutrient density

Medium

48/ 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

40/ 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 Turkmen Beef 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 Turkmen Beef 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 Turkmen Beef Pilaf Good For?

Vegan

— Not suitable

Vegetarian

— Not 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

Turkmen Beef Pilaf Fat Profile

SATURATED

3.63g

MONOUNSATURATED

6.12g

POLYUNSATURATED

2.49g

⚖️

Omega 6:3 ratio 34:1

Above the ideal 4:1 (34:1).

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120 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.