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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 ⓘ Source:
The GI for whole grain pilaf is 59 https://pubmed.ncbi.nlm.nih.gov/31762024/
60 (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 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 )
Calories
359
97% Sodium
94% Carbs
85% Vitamin B1
82% Folate
78% Calories
Explanation: The given food contains more Sodium than 97% of foods. Note that this food itself is richer in Sodium than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Vitamin B1, Folate, and Calories.

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/

60

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Macronutrients chart

11% 2% 77% 9% 4%
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 100g
Calories 359
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
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
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details
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
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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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 Sodium
limit break
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Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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details
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

Pilaf nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 25% 92% 23% 66% 17% 170% 28% 56% 116% 177% 10%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
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%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 93% 64% 60% 58% 27% 42% 55% 62% 65%
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

0.307% 0.373% 0.377%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g

Carbohydrate type breakdown

71.23%
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

1.53% 73.58%
Sugar: 1.53 g
Fiber: 1.2 g
Other: 73.58 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 18% 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
Sugar 0% 63% 1.53g 5.9 times less than Coca-Cola
Fiber 5% 47% 1.2g 2 times less than Orange
Calcium 8% 25% 83mg 1.5 times less than Milk
Iron 31% 29% 2.44mg 1.1 times less than Beef
Magnesium 8% 30% 32mg 4.4 times less than Almond
Phosphorus 22% 52% 154mg 1.2 times less than Chicken meat
Potassium 6% 62% 188mg 1.3 times more than Cucumber
Sodium 57% 3% 1303mg 2.7 times more than White Bread
Zinc 9% 53% 1.01mg 6.2 times less than Beef
Copper 18% 35% 0.17mg 1.2 times more than Shiitake
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 50% 15% 0.6mg 2.3 times more than Pea
Vitamin B2 7% 72% 0.09mg 1.5 times less than Avocado
Vitamin B3 38% 24% 6.13mg 1.6 times less than Turkey meat
Vitamin B5 14% 45% 0.72mg 1.6 times less than Sunflower seed
Vitamin B6 31% 32% 0.4mg 3.4 times more than Oat
Folate 53% 18% 212µg 3.5 times more than Brussels sprout
Vitamin B12 1% 66% 0.02µg 35 times less than Pork
Vitamin K 0% 81% 0.5µg 203.2 times less than Broccoli
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 separately if present) is the USDA's FoodCentral. The exact link to 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.
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