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Plain Rice Pilaf Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES
GI
POTASSIUM
FIBER
Plain Rice Pilaf Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
28.2g
· 91%
Protein
2.4g
· 8%
Fat
0.2g
· 1%
Fiber
0.4g
Plain Rice Pilaf Vitamins & Minerals
Vitamins
B3
0.4mg · 3% DV
B5
0.13mg · 3% DV
B6
0.05mg · 3% DV
B1
0.02mg · 2% DV
Minerals
Selenium
7µg · 13% DV
Phosphorus
37mg · 5% DV
Magnesium
8mg · 2% DV
Calcium
10mg · 1% DV
Plain Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain Rice 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 Plain Rice Pilaf Contain Allergens?
No known major allergens
Which Diets Is Plain Rice Pilaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Plain Rice Pilaf Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Foods Similar to Plain Rice Pilaf
Plain Rice Pilaf — Frequently Asked Questions
Why does plain rice pilaf sometimes turn mushy?
Too much water, frequent stirring, and serving it immediately can make the grains break down and stick together. Use measured liquid and let the rice rest, covered, after cooking for a fluffier texture.
How can plain rice pilaf be made more flavorful without oil?
Lemon juice, fresh herbs, black pepper, cumin, or other spices can add flavor without added oil. Cooking it in a well-seasoned vegetable broth or serving it with spiced vegetables also works well.
Should rice be rinsed before making pilaf?
Rinsing can remove some surface starch, which may help keep the grains more separate. Rinse gently until the water is clearer, but avoid prolonged soaking unless the recipe specifically calls for it.
What should I serve with plain rice pilaf for a balanced meal?
Pair it with protein-rich foods such as lentils, beans, chickpeas, eggs, fish, chicken, or yogurt. Adding a large salad or cooked vegetables brings more volume, fiber, and variety to the meal.
How does rice pilaf compare with bulgur pilaf?
Rice pilaf has a softer texture and milder flavor, while bulgur has a nuttier taste and a more substantial bite. People managing blood sugar should consider portion size and the rest of the meal with either option.
Is plain rice pilaf good before a workout?
It can be a practical pre-workout carbohydrate choice when you want something mild and easy to digest. Avoid an overly large serving or heavy, high-fat sides close to exercise if they upset your stomach.
Does eating rice pilaf at night cause weight gain?
Eating it at night does not automatically cause weight gain; overall intake and portion habits matter more. A moderate serving alongside protein and vegetables is usually a more balanced evening meal.
How should leftover rice pilaf be stored safely?
Cooked rice should not be left at room temperature for long, because bacteria can multiply as it sits. Cool leftovers promptly, refrigerate them, and reheat until steaming hot throughout.
Can plain rice pilaf be frozen?
Yes. Cool it quickly, freeze it in meal-sized portions, and reheat it thoroughly after thawing. Do not refreeze rice that has already been thawed.
Should people with diabetes be careful with plain rice pilaf?
Yes, especially when it is made with white rice, as it can raise blood glucose relatively quickly. Keeping the portion modest and combining it with legumes or protein and high-fiber vegetables may help moderate the response.
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Nutrition data compiled from USDA FoodData Central and scientific sources.