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Rice Pilaf

Rice Pilaf

Everyday

Rice pilaf is a globally inspired dish where rice is first toasted in fat then simmered in seasoned broth, creating distinctively separate, fluffy grains with enhanced nutty flavor. This cooking method—common in Middle Eastern, Mediterranean, and South Asian cuisines—typically incorporates aromatics like onions and garlic, along with spices such as cumin or saffron. While nutritionally similar to plain rice, pilaf often contains added sodium from broth and fats from the initial sautéing step.

Macro Impact

A 1/2 cup serving contains 269 calories, 8g protein, 57g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 269 calories?
Walking3.5 mph, moderate pace
1 hour 3 min
YogaModerate effort, gentle pace
46 min
SwimmingModerate effort, freestyle
35 min
Biking12-14 mph, moderate effort
28 min
StairsStair climbing, moderate pace
31 min
Running5 mph (12 min/mile)
23 min

Nutrition Facts

Serving size1/2 cup (75 g)
Amount per serving
Calories269
% Daily Value*
Total Fat1g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.4g
Cholesterol0mg
0%
Sodium977mg
42%
Total Carbohydrate57g
21%
Dietary Fiber0.9g
3%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein8g
Vitamin D0mcg
0%
Calcium8mg
1%
Iron2mg
10%
Potassium135mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
57 / 275 g
21%
Fiber
1 / 28 g
3%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
8 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
21%
Leucine
1 / 3 g
20%
Lysine
0 / 2 g
11%
Methionine
0 / 1 g
17%
Phenylalanine
0 / 2 g
24%
Threonine
0 / 1 g
17%
Tryptophan
0 / 0 g
43%
Valine
0 / 2 g
20%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
1 / 1 mg
39%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
2 / 15 mg
10%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
159 / 400 mcg
40%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
3%
Vitamin K
2 / 105 mcg
1%
Minerals
Calcium
8 / 1k mg
1%
Copper
0 / 1 mg
8%
Iron
2 / 13 mg
14%
Magnesium
19 / 370 mg
5%
Manganese
1 / 2 mg
26%
Phosphorous
75 / 700 mg
11%
Potassium
135 / 3k mg
5%
Selenium
11 / 55 mcg
20%
Sodium
977 / 2.3k mg
42%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
2 / 45 mcg
5%
Iodine
1 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
9 g
Caffeine
0 mg
Choline
11 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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