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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

Pilaf
Glycemic index ⓘ Source:
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)
TOP 3% Sodium ⓘHigher in Sodium content than 97% of foods
TOP 4% Net carbs ⓘHigher in Net carbs content than 96% of foods
TOP 6% Carbs ⓘHigher in Carbs content than 94% of foods
TOP 15% Vitamin B1 ⓘHigher in Vitamin B1 content than 85% of foods
TOP 18% 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 whole grain pilaf is 59 https://pubmed.ncbi.nlm.nih.gov/31762024/
Check out our Glycemic index chart page for the full list.
60

Pilaf Glycemic load (GL)

31

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%

Macronutrients chart

11% 2% 75% 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

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

29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g

Carbohydrate type breakdown

98%
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

2% 96%
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 OrangeOrange
Protein 10.42g 25% 43% 3.7 times more than BroccoliBroccoli
Fats 1.37g 2% 72% 24.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 4.1mg 5% 31% 12.9 times less than LemonLemon
Net carbs 75.11g N/A 4% 1.4 times more than ChocolateChocolate
Carbs 76.31g 25% 6% 2.7 times more than RiceRice
Cholesterol 1mg 0% 58% 373 times less than EggEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.44mg 31% 29% 1.1 times less than BeefBeef
Calcium 83mg 8% 25% 1.5 times less than MilkMilk
Potassium 188mg 6% 62% 1.3 times more than CucumberCucumber
Magnesium 32mg 8% 30% 4.4 times less than AlmondAlmond
Sugar 1.53g N/A 63% 5.9 times less than Coca-ColaCoca-Cola
Fiber 1.2g 5% 47% 2 times less than OrangeOrange
Copper 0.17mg 18% 35% 1.2 times more than ShiitakeShiitake
Zinc 1.01mg 9% 53% 6.2 times less than BeefBeef
Starch 71.23g 29% 87% 4.7 times more than PotatoPotato
Phosphorus 154mg 22% 52% 1.2 times less than Chicken meatChicken meat
Sodium 1303mg 57% 3% 2.7 times more than White BreadWhite Bread
Vitamin A 14IU 0% 61% 1193.3 times less than CarrotCarrot
Vitamin A RAE 4µg 0% 59%
Vitamin E 0.04mg 0% 92% 36.5 times less than KiwifruitKiwifruit
Selenium 32.4µg 59% 30%
Manganese 0.88mg 38% 33%
Vitamin B1 0.6mg 50% 15% 2.3 times more than Pea rawPea raw
Vitamin B2 0.09mg 7% 72% 1.5 times less than AvocadoAvocado
Vitamin B3 6.13mg 38% 24% 1.6 times less than Turkey meatTurkey meat
Vitamin B5 0.72mg 14% 45% 1.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.4mg 31% 32% 3.4 times more than OatOat
Vitamin B12 0.02µg 1% 66% 35 times less than PorkPork
Vitamin K 0.5µg 0% 81% 203.2 times less than BroccoliBroccoli
Folate 212µg 53% 18% 3.5 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.31g 2% 74% 19.2 times less than BeefBeef
Monounsaturated Fat 0.37g N/A 74% 26.3 times less than AvocadoAvocado
Polyunsaturated fat 0.38g N/A 68% 125.1 times less than WalnutWalnut
Tryptophan 0.09mg 0% 80% 3.5 times less than Chicken meatChicken meat
Threonine 0.22mg 0% 82% 3.3 times less than BeefBeef
Isoleucine 0.28mg 0% 81% 3.3 times less than Salmon rawSalmon raw
Leucine 0.52mg 0% 81% 4.6 times less than Tuna BluefinTuna Bluefin
Lysine 0.19mg 0% 86% 2.4 times less than TofuTofu
Methionine 0.15mg 0% 79% 1.5 times more than QuinoaQuinoa
Phenylalanine 0.32mg 0% 82% 2.1 times less than EggEgg
Valine 0.37mg 0% 80% 5.4 times less than Soybean rawSoybean raw
Histidine 0.15mg 0% 82% 5 times less than Turkey meatTurkey meat
Fructose 0g 0% 100% N/AApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Eicosadienoic acid 0g N/A 100%

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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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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
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.

  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.