Know what’s on your plate
Rice pilaf
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 137 kcal —
- Protein 3.3 g 7%
- Carbohydrate 24 g 9%
- Fat 3 g 4%
- Saturated fat 0.4 g 2%
- Fibre 0.4 g 1%
- Sugars 0.5 g —
- Sodium 414 mg 18%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 1 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.51 mg 3%
- Vitamin K 2.8 µg 2%
- Thiamin (B1) 0.15 mg 13%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 1.9 mg 12%
- Vitamin B6 0.12 mg 7%
- Folate (B9) 47 µg 12%
- Vitamin B12 0.01 µg 0%
- Choline 5.5 mg 1%
Minerals
- Calcium 29 mg 2%
- Iron 0.74 mg 4%
- Magnesium 11 mg 3%
- Phosphorus 46 mg 4%
- Potassium 56 mg 1%
- Zinc 0.33 mg 3%
- Copper 0.06 mg 6%
- Selenium 10.2 µg 19%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 137 | 3.3 g | 24 g | 3 g |
| 1 × 1 cup | 206 g | 282 | 6.8 g | 49 g | 6.2 g |
| 2 × 1 cup | 412 g | 564 | 14 g | 98 g | 13 g |
| ½ × 1 cup | 103 g | 141 | 3.4 g | 24 g | 3.1 g |
| 3 × 1 cup | 618 g | 847 | 20 g | 146 g | 19 g |
| 4 × 1 cup | 824 g | 1129 | 27 g | 195 g | 25 g |
Similar foods
- Tomato rice pilafhomemade147 kcal / 100 g
- Spinach rice pilafhomemade104 kcal / 100 g
- Pilaf212 kcal / 100 g
- Flavored rice mixture127 kcal / 100 g
- Cheese pilafrice with onions and cheese187 kcal / 100 g
- Plain pilau ricehomemade134 kcal / 100 g
- Vegetable pilauhomemade112 kcal / 100 g
- Spanish rice185 kcal / 100 g
- Mushroom pilauhomemade138 kcal / 100 g
Questions about Rice pilaf
How do you make rice pilaf fluffy rather than sticky?
Rinse the rice until the water runs mostly clear, then drain it well. Toast it in a little oil or butter for a couple of minutes before adding hot stock; keep the lid on and avoid stirring while it cooks.
How long should rice pilaf cook on the hob?
For basmati rice, simmer it covered over low heat for about 12 minutes, then take the pan off the heat and leave it covered for 10 minutes. Fluff the grains gently with a fork before serving.
Can you make rice pilaf with brown rice?
Yes. Brown rice needs more liquid and a longer simmer than white rice—often around 35–45 minutes—so follow the packet’s cooking time and use stock or water accordingly.
What can you serve with rice pilaf?
It goes well with grilled chicken, lamb, fish or roasted vegetables. Add toasted nuts, herbs or dried fruit for a fuller side dish; pilaf is also used in dishes such as Persian jeweled rice.
How should you store leftover rice pilaf?
Cool it quickly, ideally within an hour, and refrigerate it in a covered container. Eat it within 24 hours and reheat it only once, until steaming hot throughout.
Can you freeze rice pilaf?
Yes. Once cooled quickly, freeze it in meal-sized portions in airtight containers. Defrost it in the fridge and reheat until steaming hot throughout.
How much rice pilaf is a typical serving?
A serving of about 155 g provides 212 kcal. It can work as a side portion alongside a protein-rich main and vegetables.
Source: FNDDS (USDA) 58162310 · per 100 g · carbohydrate per EU label, fibre excluded
