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Pilaf nutrition, glycemic index, calories and serving size

Rice and vermicelli mix, rice pilaf flavor, unprepared
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Pilaf

Pilaf
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
64 (medium)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
4.9 (acidic )
Calories
359
97% Sodium
94% Carbs
85% Vitamin B1
82% Folate, total
78% Calories
Explanation: This food contains more Sodium than 97% of foods. More importantly, although there are several foods (3%) which contain more Sodium, this food itself is rich in Sodium more than it is in any other nutrient. Similarly it is relatively rich in Carbs, Vitamin B1, Folate, total and Calories

Pilaf Glycemic index (GI)

64
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Pilaf nutrition infographic

Pilaf nutrition infographic
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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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 359
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 1mg
0%
Sodium 1,303mg
25%
TotalCarbohydrate 76g
4%
Dietary Fiber 1g
Total Sugars 2g
Includes ? g Added Sugars
Protein 10g
Vitamin D 0mcg 0%

Calcium 83mg 8%

Iron 2mg 11%

Potassium 188mg 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

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
limit break
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 83 mg of 1,000 mg 8%
Iron: 2.44 mg of 18 mg 14%
Magnesium: 32 mg of 400 mg 8%
Phosphorus: 154 mg of 1,000 mg 15%
Potassium: 188 mg of 3,500 mg 5%
Sodium: 1303 mg of 2,400 mg 54%
Zinc: 1.01 mg of 15 mg 7%
Copper: 0.166 mg of 2 mg 8%
Manganese: 0.882 mg of 2 mg 44%
Selenium: 32.4 µg of 70 µg 46%
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 mg
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 20 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 4.1 mg of 60 mg 7%
Vitamin B1: 0.603 mg of 2 mg 40%
Vitamin B2: 0.087 mg of 2 mg 5%
Vitamin B3: 6.127 mg of 20 mg 31%
Vitamin B5: 0.715 mg of 10 mg 7%
Vitamin B6: 0.4 mg of 2 mg 20%
Folate, total: 212 µg of 400 µg 53%
Vitamin B12: 0.02 µg of 6 µg 0%
Vitamin K: 0.5 µg of 80 µg 1%
Folic acid (B9): 192 µg of 400 µg 48%

Vitamin chart - relative view

Vitamin B1
0.603 µg
TOP 15%
Folate, total
212 µg
TOP 18%
Vitamin B3
6.127 µg
TOP 24%
Folic acid (B9)
192 µg
TOP 25%
Vitamin C
4.1 µg
TOP 31%
Vitamin B6
0.4 µg
TOP 32%
Vitamin B5
0.715 µg
TOP 45%
Vitamin A
14 µg
TOP 61%
Vitamin B12
0.02 µg
TOP 66%
Vitamin B2
0.087 µg
TOP 72%
Vitamin K
0.5 µg
TOP 81%
Vitamin E
0.04 µg
TOP 92%
Vitamin D
0 µg
TOP 100%

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

Carbohyrates breakdown for Pilaf

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

Sugars: 1.53 g
Fiber: 1.2 g

All nutrients for Pilaf per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 25% 43% 10.42g 3.7 times more than Broccoli
Fats 2% 72% 1.37g 24.3 times less than Cheese
Carbs 25% 6% 76.31g 2.7 times more than Rice
Calories 14% 22% 359kcal 7.6 times more than Orange
Starch 29% 87% 71.23g 4.7 times more than Potato
Fructose 0% 100% 0g N/A
Sugars 2% 63% 1.53g 5.9 times less than Coca-Cola
Fiber 3% 47% 1.2g 2 times less than Orange
Calcium 8% 25% 83mg 1.5 times less than Milk
Iron 14% 29% 2.44mg 1.1 times less than Beef
Magnesium 8% 30% 32mg 4.4 times less than Kidney bean
Phosphorus 22% 52% 154mg 1.2 times less than Chicken meat
Potassium 4% 62% 188mg 1.3 times more than Cucumber
Sodium 54% 3% 1303mg 2.7 times more than White Bread
Zinc 9% 53% 1.01mg 6.2 times less than Beef
Copper 0% 35% 0.17mg 1.2 times more than Shiitake
Vitamin A 0% 61% 14IU 1193.3 times less than Carrot
Vitamin E 0% 92% 0.04mg 36.5 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 5% 31% 4.1mg 12.9 times less than Lemon
Vitamin B1 40% 15% 0.6mg 2.3 times more than Pea
Vitamin B2 5% 72% 0.09mg 1.5 times less than Avocado
Vitamin B3 31% 24% 6.13mg 1.6 times less than Turkey meat
Vitamin B5 7% 45% 0.72mg 1.6 times less than Sunflower seed
Vitamin B6 20% 32% 0.4mg 3.4 times more than Oat
Folate, total 53% 18% 212µg 3.5 times more than Brussels sprout
Vitamin B12 0% 66% 0.02µg 35 times less than Pork
Vitamin K 1% 81% 0.5µg 203.2 times less than Broccoli
Folic acid (B9) 48% 25% 192µg INF times more than Banana
Tryptophan 0% 80% 0.09mg 3.5 times less than Chicken meat
Threonine 0% 82% 0.22mg 3.3 times less than Beef
Isoleucine 0% 82% 0.28mg 3.3 times less than Salmon
Leucine 0% 81% 0.52mg 4.6 times less than Tuna
Lysine 0% 86% 0.19mg 2.4 times less than Tofu
Methionine 0% 79% 0.15mg 1.5 times more than Quinoa
Phenylalanine 0% 82% 0.32mg 2.1 times less than Egg
Valine 0% 80% 0.37mg 5.4 times less than Soybean
Histidine 0% 82% 0.15mg 5 times less than Turkey meat
Cholesterol 0% 58% 1mg 373 times less than Egg
Trans Fat 0% 100% 0g N/A
Saturated Fat 2% 74% 0.31g 19.2 times less than Beef
Monounsaturated Fat 0% 74% 0.37g 26.3 times less than Avocado
Polyunsaturated fat 0% 68% 0.38g 125.1 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact link of the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.