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Zereshk polo Calories
Persian barberry rice with saffron
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Zereshk polo (180 g) has 335 calories. That works out to 186 calories per 100 g. It contains 62.6 g of carbs, 6.1 g of protein, 7.4 g of fat and 2.3 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Zereshk polo Nutrition Facts
Selected: 1 cup (medium) · 180 g
335
KCAL / 180G
Carbs
62.6g
· 23% DV
Protein
6.1g
· 12% DV
Fat
7.4g
· 9% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 7% · Fat 20%
Zereshk polo nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 335 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 62.6 g | 23% |
| Fiber | 2.3 g | 8% |
| Protein | 6.1 g | 12% |
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 Zereshk polo?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 335 kcal |
| 1 tablespoon (shredded) | 15 g | 28 kcal |
| ½ cup (half) | 90 g | 167 kcal |
| 100 g | 100 g | 186 kcal |
| 1 cup (small) | 140 g | 260 kcal |
| 1 serving (medium) | 220 g | 409 kcal |
| 1 cup (large) | 240 g | 446 kcal |
| 1 serving (large) | 320 g | 595 kcal |
| 1 pack (whole) | 350 g | 651 kcal |
Calculated from 186 calories per 100 g.
Frequently Asked Questions About Zereshk polo
What is zereshk polo?
Zereshk polo is a Persian rice dish topped with tart dried barberries and saffron. It is often served with chicken, but the rice itself is a distinct dish and can be made without meat.
How do you make zereshk polo?
To make zereshk polo, cook the rice separately, bloom saffron, and briefly sauté the barberries in butter or oil, sometimes with a little sugar. Layer or top the rice with the saffron rice and berries just before serving so the fruit keeps its color and shape.
What is served with zereshk polo?
Zereshk polo is traditionally served with saffron chicken, often called zereshk polo ba morgh. Plain yogurt, fresh herbs, salad, or pickles also work well alongside it, balancing the tart barberries without competing with the saffron.
Is zereshk polo always served with chicken?
No, zereshk polo does not have to include chicken. Chicken is a popular accompaniment in Persian cooking, but the rice is made with barberries and saffron and can be served on its own or alongside another main dish.
What can I use instead of barberries in zereshk polo?
Dried cranberries are a practical substitute for barberries in zereshk polo, though they are usually sweeter and less tart. Add a little lemon juice if needed to bring the flavor closer to the bright, sour taste of the original.
Why is zereshk polo sour?
Zereshk polo tastes tart because its defining ingredient, barberries, has a naturally sharp, sour flavor. Some cooks sauté the berries with a little sugar to soften the acidity, while others keep the contrast with saffron rice pronounced.
How do you stop the rice in zereshk polo from getting mushy?
Rinse the rice well and avoid boiling it until fully soft before steaming; it should still be slightly firm. Add the sautéed barberries near the end rather than cooking them with the rice, which can make them break down and affect the texture.
Where does zereshk polo come from?
Zereshk polo comes from Iran and is a well-known dish in Persian cuisine. The name refers to rice with zereshk, the Persian word for barberries, and the dish is especially associated with saffron and festive meals.
How long does leftover zereshk polo keep in the fridge?
Store leftover zereshk polo in a sealed container in the refrigerator and eat it within three to four days. Cool it promptly rather than leaving cooked rice at room temperature, and reheat only the portion you plan to eat until steaming hot.
Can you freeze zereshk polo?
Yes, zereshk polo can be frozen in airtight, portion-sized containers, although the rice may be softer after thawing. Thaw it in the refrigerator and reheat thoroughly; barberries can be frozen with the rice or stored separately.
Zereshk polo Vitamins & Minerals
Vitamins
B3
1.62mg · 10% DV
B6
0.14mg · 8% DV
B1
0.09mg · 8% DV
Biotin
2.16µg · 7% DV
Minerals
Manganese
0.76mg · 33% DV
Selenium
12µg · 22% DV
Copper
0.14mg · 16% DV
Sodium
324mg · 14% DV
Potassium ⭐
158mg · 5% DV
Zereshk polo Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zereshk polo
To burn the 335 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 Zereshk polo?
Zereshk polo is a Persian rice dish made with long-grain rice, tart red barberries and saffron. The berries are often briefly sautéed, sometimes with a little sugar, then served over or mixed through the fragrant rice. It is especially associated with zereshk polo ba morgh, the classic pairing with chicken.
The rice is fluffy and aromatic, while the barberries bring a bright, tangy contrast that can be balanced with a touch of sweetness. Enjoy it as a main meal with chicken, or serve it alongside roasted vegetables for a plant-based plate. It is mainly a carbohydrate-rich dish, with relatively modest protein and fibre. For a lighter version, use less added fat and let the barberries and saffron provide the flavour.
How Nutritious Is Zereshk polo?
Nutrient density
Low
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
Low
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 Zereshk polo 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 Zereshk polo Contain Allergens?
No known major allergens
Which Diets Is Zereshk polo 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
Zereshk polo Fat Profile
SATURATED
1.4g
MONOUNSATURATED
2.79g
POLYUNSATURATED
1.57g
Omega 6:3 ratio 29.6:1
Above the ideal 4:1 (29.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.