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 per 100-gram serving | 359 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 75.11 grams |
| Serving Size ⓘ Serving sizes are 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
Calcium:
83 mg of 1,000 mg
8%
Iron:
2.44 mg of 8 mg
31%
Magnesium:
32 mg of 420 mg
8%
Phosphorus:
154 mg of 700 mg
22%
Potassium:
188 mg of 3,400 mg
6%
Sodium:
1303 mg of 2,300 mg
57%
Zinc:
1.01 mg of 11 mg
9%
Copper:
0.166 mg of 1 mg
18%
Manganese:
0.882 mg of 2 mg
38%
Selenium:
32.4 µg of 55 µg
59%
Choline:
17.5 mg of 550 mg
3%
Mineral chart - relative view
Sodium
1303 mg
TOP 3%
Calcium
83 mg
TOP 25%
Iron
2.44 mg
TOP 29%
Selenium
32.4 µg
TOP 30%
Magnesium
32 mg
TOP 30%
Manganese
0.882 mg
TOP 33%
Copper
0.166 mg
TOP 35%
Phosphorus
154 mg
TOP 52%
Zinc
1.01 mg
TOP 53%
Potassium
188 mg
TOP 62%
Choline
17.5 mg
TOP 77%
Vitamin coverage chart
Vitamin A:
14 IU of 5,000 IU
0%
Vitamin E :
0.04 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
4.1 mg of 90 mg
5%
Vitamin B1:
0.603 mg of 1 mg
50%
Vitamin B2:
0.087 mg of 1 mg
7%
Vitamin B3:
6.127 mg of 16 mg
38%
Vitamin B5:
0.715 mg of 5 mg
14%
Vitamin B6:
0.4 mg of 1 mg
31%
Folate:
212 µg of 400 µg
53%
Vitamin B12:
0.02 µg of 2 µg
1%
Vitamin K:
0.5 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B1
0.603 mg
TOP 15%
Folate
212 µg
TOP 18%
Vitamin B3
6.127 mg
TOP 24%
Vitamin C
4.1 mg
TOP 31%
Vitamin B6
0.4 mg
TOP 32%
Vitamin B5
0.715 mg
TOP 45%
Vitamin A
14 IU
TOP 61%
Vitamin B12
0.02 µg
TOP 66%
Vitamin B2
0.087 mg
TOP 72%
Vitamin K
0.5 µg
TOP 81%
Vitamin E
0.04 mg
TOP 92%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 21%
10.42 g of 50 g
21%
Fats:
Daily Value: 2%
1.37 g of 65 g
2%
Carbs:
Daily Value: 25%
76.31 g of 300 g
25%
Water:
Daily Value: 0%
8.04 g of 2,000 g
0%
Other:
3.86 g
Protein quality breakdown
Tryptophan:
86 mg of 280 mg
31%
Threonine:
221 mg of 1,050 mg
21%
Isoleucine:
279 mg of 1,400 mg
20%
Leucine:
523 mg of 2,730 mg
19%
Lysine:
189 mg of 2,100 mg
9%
Methionine:
145 mg of 1,050 mg
14%
Phenylalanine:
320 mg of 1,750 mg
18%
Valine:
374 mg of 1,820 mg
21%
Histidine:
150 mg of 700 mg
21%
Fat type information
Saturated Fat:
0.307 g
Monounsaturated Fat:
0.373 g
Polyunsaturated fat:
0.377 g
Carbohydrate type breakdown
Starch:
71.23 g
Sucrose:
0.3 g
Glucose:
0.1 g
Fructose:
0 g
Lactose:
0 g
Maltose:
1.13 g
Galactose:
0 g
Fiber content ratio for Pilaf
Sugar:
1.53 g
Fiber:
1.2 g
Other:
73.58 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 | 10.42g | 25% | 43% |
3.7 times more than Broccoli
|
| Fats | 1.37g | 2% | 72% |
24.3 times less than Cheddar Cheese
|
| Vitamin C | 4.1mg | 5% | 31% |
12.9 times less than Lemon
|
| Net carbs | 75.11g | N/A | 4% |
1.4 times more than Chocolate
|
| Carbs | 76.31g | 25% | 6% |
2.7 times more than Rice
|
| Cholesterol | 1mg | 0% | 58% |
373 times less than Egg
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 2.44mg | 31% | 29% |
1.1 times less than Beef
|
| Calcium | 83mg | 8% | 25% |
1.5 times less than Milk
|
| Potassium | 188mg | 6% | 62% |
1.3 times more than Cucumber
|
| Magnesium | 32mg | 8% | 30% |
4.4 times less than Almond
|
| Sugar | 1.53g | 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 | 1.01mg | 9% | 53% |
6.2 times less than Beef
|
| Starch | 71.23g | 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 | 14IU | 0% | 61% |
1193.3 times less than Carrot
|
| Vitamin A RAE | 4µg | 0% | 59% | |
| Vitamin E | 0.04mg | 0% | 92% |
36.5 times less than Kiwifruit
|
| Selenium | 32.4µg | 59% | 30% | |
| Manganese | 0.88mg | 38% | 33% | |
| 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 | 6.13mg | 38% | 24% |
1.6 times less than Turkey meat
|
| Vitamin B5 | 0.72mg | 14% | 45% |
1.6 times less than Sunflower seed
|
| 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
|
| Folate | 212µg | 53% | 18% |
3.5 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.31g | 2% | 74% |
19.2 times less than Beef
|
| 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
|
| Isoleucine | 0.28mg | 0% | 81% |
3.3 times less than Salmon raw
|
| Leucine | 0.52mg | 0% | 81% |
4.6 times less than Tuna
|
| 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%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 1mg
0%
Sodium 1,303mg
25%
Total Carbohydrate
76g
4%
Dietary Fiber
1g
Total Sugars g
Includes ? g Added Sugars
Protein
10g
Vitamin D
0mcg
0%
Calcium
83mg
8%
Iron
2mg
25%
Potassium
188mg
6%
*
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
Low in Cholesterol
ⓘ
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
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.