1 serving (medium) of Uzbek pilaf (200 g) has 370 calories. That works out to 185 calories per 100 g. It contains 47.2 g of carbs, 10.4 g of protein, 13 g of fat and 3 g of fiber. Its 240 µg of Vitamin A covers 27% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Uzbek pilaf?

Uzbek pilaf is a Central Asian rice dish traditionally made by cooking rice with lamb, carrots, onions and spices in a large pot. A whole garlic bulb may be tucked into the rice as it cooks, adding a mellow savoury flavour. Recipes vary by household and region, but the dish is often made in generous quantities for sharing.

The rice should be fluffy and distinct, with tender, faintly sweet carrot and rich, browned meat. In Uzbekistan it is a familiar centrepiece for gatherings and celebrations; elsewhere, serve it as a filling main with a crisp salad or plain yogurt to balance its richness. It is chiefly a source of carbohydrates, with some protein and fat from the meat and cooking oil. For a lighter plate, take a smaller portion and add more vegetables.

Uzbek pilaf Nutrition Facts

Selected: 100 g

185

KCAL / 100G

Carbs

23.6g

· 9% DV

Protein

5.2g

· 10% DV

Fat

6.5g

· 8% DV

Fiber

1.5g

· 5% DV

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

Calories come from: Carbs 54% · Protein 12% · Fat 34%

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Uzbek pilaf Vitamins & Minerals

Vitamins

Vitamin A

120µg · 13% DV

1.2mg · 8% DV

B12

0.18µg · 8% DV

0.35mg · 7% DV

Minerals

Sodium

220mg · 10% DV

Phosphorus

65mg · 9% DV

Potassium ⭐

140mg · 4% DV

Copper

0mg · 0% DV

Manganese

0mg · 0% DV

How Nutritious Is Uzbek pilaf?

Nutrient density

Medium

45/ 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

37/ 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.

Uzbek pilaf Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Uzbek pilaf

To burn the 185 calories in 100 g:

🚶

46min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

25min

Cycling

🏊

22min

Swimming

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

Is Uzbek 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 Uzbek 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 Uzbek 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

Uzbek pilaf Fat Profile

SATURATED

2.1g

MONOUNSATURATED

2.3g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Uzbek pilaf

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Uzbek pilaf vs Whole wheat pasta61 kcal more per 100 g

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Uzbek pilaf vs Breadstick225 kcal fewer per 100 g

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Uzbek pilaf vs Simit155 kcal fewer per 100 g

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Foods Similar to Uzbek pilaf

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

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410 kcal

🥯

Simit

340 kcal

🥣

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450 kcal

🍚

Rice Pilaf

150 kcal

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Basmati Rice Pilaf

140 kcal

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Pasta (Boiled)

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Frequently Asked Questions About Uzbek pilaf

What is Uzbek pilaf made of?

Uzbek pilaf is typically made with rice, lamb, carrots, onions, oil, and spices such as cumin. A whole garlic bulb is often tucked into the pot as it cooks. Family and regional recipes vary in their choice of meat and seasoning.

How is Uzbek pilaf traditionally cooked?

Uzbek pilaf is traditionally cooked in one pot: meat, onions, and carrots are browned first, then rice and water are added. The seasoned meat-and-vegetable base is called zirvak; keeping the rice mostly undisturbed helps it cook into separate grains.

Is Uzbek pilaf the same as biryani?

No, Uzbek pilaf and biryani are different rice dishes. Uzbek pilaf usually cooks rice directly with a base of browned meat, carrots, and onions, while biryani commonly layers rice with spiced meat or vegetables and uses a different blend of aromatics.

Which rice works best for Uzbek pilaf?

A firm, long-grain rice that stays separate is a good choice for Uzbek pilaf; devzira is a traditional Central Asian variety. If you cannot find it, use another long-grain rice and rinse it well to remove excess surface starch.

Why does Uzbek pilaf turn mushy?

Uzbek pilaf can turn mushy if there is too much water, the rice is stirred repeatedly, or the lid is lifted often during cooking. Drain rinsed rice well, spread it over the meat and vegetables, and let the finished pot rest covered.

Can you make Uzbek pilaf without lamb?

Yes, Uzbek pilaf can be made with beef or chicken instead of lamb. Chicken cooks faster, so add it at a stage that prevents it from drying out; the flavor will differ from the richer traditional lamb version.

Why is a whole garlic bulb added to Uzbek pilaf?

A whole garlic bulb flavors Uzbek pilaf as it cooks and becomes soft enough to serve alongside the rice. Leave the cloves joined in the bulb, remove any dirty outer layers, and place it in the pot before the rice finishes cooking.

Can you cook Uzbek pilaf in a rice cooker?

Yes, but a rice cooker may not brown the meat and carrots as well as a heavy pot. Brown those ingredients separately first, transfer them with the rice and appropriate liquid, and avoid stirring once the cooking cycle begins.

How should leftover Uzbek pilaf be stored and reheated?

Refrigerate leftover Uzbek pilaf promptly in a covered container and eat it within a few days. Reheat only the portion you need, adding a little water and covering it so the rice steams instead of drying out.

What is traditionally served with Uzbek pilaf?

Uzbek pilaf is often served as the main dish with a fresh tomato-and-onion salad, known in the region as achichuk. Pickles or plain yogurt also make refreshing accompaniments to its rich meat, rice, and carrot mixture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026