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Rice pilaf Calories
Fluffy, lightly oiled pilaf
CALORIES
GI
POTASSIUM
FIBER
Rice pilaf Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
28.5g
· 80%
Protein
2.7g
· 8%
Fat
2g
· 12%
Fiber
0.7g
Rice pilaf Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
B3
0.4mg · 3% DV
B5
0.17mg · 3% DV
B6
0.04mg · 2% DV
Minerals
Sodium
170mg · 7% DV
Selenium
2.5µg · 5% DV
Phosphorus
30mg · 4% DV
Magnesium
7mg · 2% DV
Rice pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Rice pilaf Contain Allergens?
No known major allergens
Which Diets Is 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
Rice pilaf Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 35:1
Above the ideal 4:1 (35:1).
Foods Similar to Rice pilaf
Rice pilaf — Frequently Asked Questions
Can rice pilaf be eaten the next day?
Yes, as long as it is cooled promptly after cooking and stored in the fridge rather than left at room temperature for hours. Reheat it thoroughly until piping hot all the way through.
Can rice pilaf be frozen?
Yes, it freezes well in individual portions stored in airtight containers or freezer bags. When reheating, adding a small splash of water helps restore the texture.
How do you keep rice pilaf from turning mushy?
Rinsing the rice before cooking and avoiding too much liquid are the main steps. Letting it rest briefly after cooking also helps the grains stay more separate.
Is rice pilaf better before or after a workout?
It can work at either time because it is mainly a carbohydrate food. Pairing it with a protein source makes it a more balanced recovery or pre-training meal.
What goes well with rice pilaf to make a balanced meal?
Beans, lentils, yogurt, tofu, eggs, fish, or chicken all pair well with it. Adding vegetables or salad improves volume, fibre, and overall meal balance.
Is rice pilaf a better choice than white bread?
That depends on the portion and what else you eat with it. Rice pilaf is often easier to build into a mixed meal with protein and vegetables, which can make the overall plate more balanced.
Does rice pilaf cause weight gain?
No single food causes weight gain on its own; overall intake and portion size matter most. Rice pilaf can contribute to excess intake if servings are large or if it is cooked with a lot of added fat.
Is it okay to eat rice pilaf at night?
Yes, eating it at night is not inherently a problem. The main issue is portion size and whether it fits comfortably into your overall daily intake.
Is rice pilaf with yogurt a good combination?
Yes, yogurt adds protein and can make the meal more satisfying. It is also a practical pairing when you want something simple and easy to digest.
Who should be more careful with rice pilaf?
People managing blood sugar or those who tend to overeat refined grain dishes may want to watch portions more closely. Because it is not very high in fibre, eating it alone may leave some people hungry again fairly soon.
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Nutrition data compiled from USDA FoodData Central and scientific sources.