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Zucchini and Mixed Vegetable Rice Pilaf Calories
A rice pilaf with zucchini and mixed vegetables; fat content varies with the amount and type of cooking fat used.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini and Mixed Vegetable Rice Pilaf (200 g) has 286 calories. That works out to 143 calories per 100 g. It contains 50.4 g of carbs, 6 g of protein, 7.4 g of fat and 3 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Zucchini and Mixed Vegetable Rice Pilaf Nutrition Facts
Selected: 1 serving (medium) · 200 g
286
KCAL / 200G
Carbs
50.4g
· 18% DV
Protein
6g
· 12% DV
Fat
7.4g
· 9% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 8% · Fat 23%
Zucchini and Mixed Vegetable Rice Pilaf nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 286 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 50.4 g | 18% |
| Fiber | 3 g | 11% |
| Protein | 6 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 Serving of Zucchini and Mixed Vegetable Rice Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 286 kcal |
| 1 tablespoon (small) | 15 g | 21 kcal |
| 100 g | 100 g | 143 kcal |
| 1 serving (small) | 150 g | 215 kcal |
| 1 cup (medium) | 180 g | 257 kcal |
| 1 cup (large) | 250 g | 358 kcal |
| 1 serving (large) | 280 g | 400 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Zucchini and Mixed Vegetable Rice Pilaf
What is in zucchini and mixed vegetable rice pilaf?
Zucchini and mixed vegetable rice pilaf combines rice with zucchini and vegetables commonly found in a mixed vegetable blend, such as peas and carrots. Recipes vary, but onion, herbs, and cooking fat are often added for extra flavor.
How do you keep zucchini and mixed vegetable rice pilaf from turning mushy?
To keep zucchini and mixed vegetable rice pilaf from turning mushy, cut the zucchini into moderately sized pieces and briefly sauté it to release some moisture. Add only the liquid needed for the rice and avoid stirring repeatedly as it cooks.
Can you make zucchini and mixed vegetable rice pilaf with frozen vegetables?
Yes, frozen vegetables work well in zucchini and mixed vegetable rice pilaf. Add them straight from the freezer rather than thawing them first, and avoid overcooking so they retain some texture. If they release extra liquid, reduce the cooking liquid slightly.
Which rice is best for zucchini and mixed vegetable rice pilaf?
Long-grain rice is a good choice for zucchini and mixed vegetable rice pilaf because its grains tend to stay separate. Rinse the rice before cooking to wash away excess surface starch, and follow the liquid guidance for the variety you use.
Why does zucchini and mixed vegetable rice pilaf turn sticky?
Zucchini and mixed vegetable rice pilaf can turn sticky if the rice has excess surface starch, too much liquid, or is stirred often while cooking. Rinse and drain the rice, measure the liquid carefully, and let the cooked pilaf rest before fluffing it.
Can you use brown rice in zucchini and mixed vegetable rice pilaf?
Yes, brown rice can be used in zucchini and mixed vegetable rice pilaf, but it takes longer to cook and usually needs more liquid than white rice. Cook the rice until nearly tender before adding zucchini and delicate vegetables so they do not overcook.
How should you store leftover zucchini and mixed vegetable rice pilaf?
Store leftover zucchini and mixed vegetable rice pilaf in a covered container in the refrigerator once it has cooled promptly. Use it within 3–4 days, and discard it if it has been left at room temperature for an extended period.
How do you reheat zucchini and mixed vegetable rice pilaf without drying it out?
Reheat zucchini and mixed vegetable rice pilaf in a covered pan or microwave-safe dish with a small splash of water. Stir partway through and heat until steaming throughout; adding too much liquid can make the rice soggy.
What goes well with zucchini and mixed vegetable rice pilaf?
Zucchini and mixed vegetable rice pilaf pairs well with grilled chicken, fish, or beans for a more filling meal. A crisp salad or plain yogurt also complements the soft rice and vegetables without making the plate feel too heavy.
Can zucchini and mixed vegetable rice pilaf be frozen?
Yes, zucchini and mixed vegetable rice pilaf can be frozen in airtight, meal-sized portions after it has cooled. Thaw it in the refrigerator and reheat it thoroughly; the zucchini and other vegetables may be softer after freezing.
Zucchini and Mixed Vegetable Rice Pilaf Vitamins & Minerals
Vitamins
Vitamin A
150µg · 17% DV
B1
0.16mg · 13% DV
Vitamin K
16µg · 13% DV
B6
0.2mg · 12% DV
Minerals
Manganese
0.6mg · 26% DV
Selenium
10µg · 18% DV
Copper
0.16mg · 18% DV
Sodium
360mg · 16% DV
Potassium ⭐
230mg · 7% DV
Zucchini and Mixed Vegetable Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini and Mixed Vegetable Rice Pilaf
To burn the 286 calories in 1 serving (medium) (200 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 Zucchini and Mixed Vegetable Rice Pilaf?
Zucchini and mixed vegetable rice pilaf combines rice with zucchini and vegetables such as peas or carrots, cooked together so their flavours mingle. The zucchini softens as it cooks, while the other vegetables add colour and a little variety in texture. It makes a simple, Turkish-style side dish that can also be served as a light vegetarian meal.
It pairs well with grilled meat, chicken, beans or a spoonful of yoghurt, and works for an everyday lunch or dinner. The rice makes it mainly a source of carbohydrates; the vegetables contribute some fibre, while protein is modest. For a lighter version, use cooking fat sparingly and serve it with extra vegetables or yoghurt.
How Nutritious Is Zucchini and Mixed Vegetable Rice Pilaf?
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
Medium
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 Zucchini and Mixed Vegetable 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 Zucchini and Mixed Vegetable Rice Pilaf Contain Allergens?
No known major allergens
Which Diets Is Zucchini and Mixed Vegetable Rice Pilaf Good For?
Vegan
— Not 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
Zucchini and Mixed Vegetable Rice Pilaf Fat Profile
SATURATED
1.3g
MONOUNSATURATED
3.8g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 25:1
Above the ideal 4:1 (25:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.