Pilaf nutrition: calories, carbs, GI, protein, fiber, fats
Rice and vermicelli mix, rice pilaf flavor, unprepared
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Pilaf
|
Glycemic index ⓘ
Source: The GI for pilaf rice https://pubmed.ncbi.nlm.nih.gov/24661372/
The GI for whole grain pilaf is 59 https://pubmed.ncbi.nlm.nih.gov/31762024/
Check out our Glycemic index chart page for the full list.
|
60 (medium) |
| Glycemic load | 31 (high) |
| Calories ⓘ Calories for selected serving | 359 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 75 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 0.333 cup (68 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 4.9 (acidic) |
Sodium ⓘHigher in Sodium content than 97% of foods
Net carbs ⓘHigher in Net carbs content than 96% of foods
Carbs ⓘHigher in Carbs content than 94% of foods
Vitamin B1 ⓘHigher in Vitamin B1 content than 85% of foods
Folate ⓘHigher in Folate content than 82% of foods
Pilaf calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 359 | |
| Calories in 0.333 cup | 244 | 68 g |
| Calories in 1 tbsp | 34 | 9.6 g |
Pilaf Glycemic index (GI)
Source:
The GI for pilaf rice https://pubmed.ncbi.nlm.nih.gov/24661372/
The GI for whole grain pilaf is 59 https://pubmed.ncbi.nlm.nih.gov/31762024/
Check out our Glycemic index chart page for the full list.
Pilaf Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
42IU of 5,000IU
0.84%
Vitamin E:
0.12mg of 15mg
0.8%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
12mg of 90mg
14%
Vitamin B1:
1.8mg of 1mg
151%
Vitamin B2:
0.26mg of 1mg
20%
Vitamin B3:
18mg of 16mg
115%
Vitamin B5:
2.1mg of 5mg
43%
Vitamin B6:
1.2mg of 1mg
92%
Folate:
636µg of 400µg
159%
Vitamin B12:
0.06µg of 2µg
2.5%
Choline:
53mg of 550mg
9.5%
Vitamin K:
1.5µg of 120µg
1.3%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 21%
10.4 g of 50 g
10.4 g (21% of DV )
Fats:
Daily Value: 2%
1.4 g of 65 g
1.4 g (2% of DV )
Carbs:
Daily Value: 25%
76.3 g of 300 g
76.3 g (25% of DV )
Water:
Daily Value: 0%
8 g of 2,000 g
8 g (0% of DV )
Other:
3.9 g
3.9 g
Protein quality breakdown
Tryptophan:
258mg of 280mg
92%
Threonine:
663mg of 1,050mg
63%
Isoleucine:
837mg of 1,400mg
60%
Leucine:
1569mg of 2,730mg
57%
Lysine:
567mg of 2,100mg
27%
Methionine:
435mg of 1,050mg
41%
Phenylalanine:
960mg of 1,750mg
55%
Valine:
1122mg of 1,820mg
62%
Histidine:
450mg of 700mg
64%
Fat type information
Saturated Fat:
0.31 g
Monounsaturated Fat:
0.37 g
Polyunsaturated fat:
0.38 g
Carbohydrate type breakdown
Starch:
71 g
Sucrose:
0.3 g
Glucose:
0.1 g
Fructose:
0 g
Lactose:
0 g
Maltose:
1.1 g
Galactose:
0 g
Fiber content ratio for Pilaf
Sugar:
1.5 g
Fiber:
1.2 g
Other:
74 g
All nutrients for Pilaf per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 359kcal | 18% | 22% |
7.6 times more than Orange
|
| Protein | 10g | 25% | 43% |
3.7 times more than Broccoli
|
| Fats | 1.4g | 2% | 72% |
24.3 times less than Cheese
|
| Vitamin C | 4.1mg | 5% | 31% |
12.9 times less than Lemon
|
| Net carbs | 75g | N/A | 4% |
1.4 times more than Chocolate
|
| Carbs | 76g | 25% | 6% |
2.7 times more than Rice
|
| Cholesterol | 1mg | 0% | 58% |
373 times less than Egg
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 32mg | 8% | 30% |
4.4 times less than Almonds
|
| Calcium | 83mg | 8% | 25% |
1.5 times less than Milk
|
| Potassium | 188mg | 6% | 62% |
1.3 times more than Cucumber
|
| Iron | 2.4mg | 31% | 29% |
1.1 times less than Beef broiled
|
| Sugar | 1.5g | N/A | 63% |
5.9 times less than Coca-Cola
|
| Fiber | 1.2g | 5% | 47% |
2 times less than Orange
|
| Copper | 0.17mg | 18% | 35% |
1.2 times more than Shiitake
|
| Zinc | 1mg | 9% | 53% |
6.2 times less than Beef broiled
|
| Starch | 71g | 29% | 87% |
4.7 times more than Potato
|
| Phosphorus | 154mg | 22% | 52% |
1.2 times less than Chicken meat
|
| Sodium | 1303mg | 57% | 3% |
2.7 times more than White Bread
|
| Vitamin A | 4µg | 0% | 59% | |
| Vitamin E | 0.04mg | 0% | 92% |
36.5 times less than Kiwi
|
| Manganese | 0.88mg | 38% | 33% | |
| Selenium | 32µg | 59% | 30% | |
| Vitamin B1 | 0.6mg | 50% | 15% |
2.3 times more than Pea raw
|
| Vitamin B2 | 0.09mg | 7% | 72% |
1.5 times less than Avocado
|
| Vitamin B3 | 6.1mg | 38% | 24% |
1.6 times less than Turkey meat
|
| Vitamin B5 | 0.72mg | 14% | 45% |
1.6 times less than Sunflower seeds
|
| Vitamin B6 | 0.4mg | 31% | 32% |
3.4 times more than Oat
|
| Vitamin B12 | 0.02µg | 1% | 66% |
35 times less than Pork
|
| Vitamin K | 0.5µg | 0% | 81% |
203.2 times less than Broccoli
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 212µg | 53% | 18% |
3.5 times more than Brussels sprouts
|
| Saturated Fat | 0.31g | 2% | 74% |
19.2 times less than Beef broiled
|
| Choline | 18mg | 3% | 77% | |
| Monounsaturated Fat | 0.37g | N/A | 74% |
26.3 times less than Avocado
|
| Polyunsaturated fat | 0.38g | N/A | 68% |
125.1 times less than Walnut
|
| Tryptophan | 0.09mg | 0% | 80% |
3.5 times less than Chicken meat
|
| Threonine | 0.22mg | 0% | 82% |
3.3 times less than Beef broiled
|
| Isoleucine | 0.28mg | 0% | 81% |
3.3 times less than Salmon raw
|
| Leucine | 0.52mg | 0% | 81% |
4.6 times less than Tuna Bluefin
|
| Lysine | 0.19mg | 0% | 86% |
2.4 times less than Tofu
|
| Methionine | 0.15mg | 0% | 79% |
1.5 times more than Quinoa
|
| Phenylalanine | 0.32mg | 0% | 82% |
2.1 times less than Egg
|
| Valine | 0.37mg | 0% | 80% |
5.4 times less than Soybean raw
|
| Histidine | 0.15mg | 0% | 82% |
5 times less than Turkey meat
|
| Fructose | 0g | 0% | 100% |
N/A
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 359
% Daily Value*
2.1%
Total Fat
1.4g
1.4%
Saturated Fat 0.31g
0
Trans Fat
0g
0.33%
Cholesterol 1mg
57%
Sodium 1303mg
25%
Total Carbohydrate
76g
4.8%
Dietary Fiber
1.2g
Total Sugars 0g
Includes ? g Added Sugars
Protein
10g
Vitamin D
0mcg
0
Calcium
83mg
8.3%
Iron
2.4mg
31%
Potassium
188mg
5.5%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Pilaf nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.