Pilaff

Dinner

Item Rating: 71/100

1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 5.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		470.6 mg	20%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	3.5 g	12%
	Sugars	2.4 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		1.8 mg	10%
Potassium		176.5 mg	3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 53 cal (18.1%)

Protein: 28 cal (9.7%)

Carbs: 211 cal (72.2%)

About Pilaff

Pilaff, also known as pilaf or pilau, is a rice-based dish originating from Middle Eastern, Central, and South Asian cuisines. It typically involves cooking rice in a seasoned broth, often combined with vegetables, meat, or legumes for added flavor and nutrition. Nutritionally, pilaff is a moderate-calorie dish, providing about 125 calories per 100g, mainly from carbohydrates. It's also a light source of protein (3g) and fat (2.5g) while supplying dietary fiber (1.5g). Depending on the ingredients added, the nutrient profile may vary widely. This versatile dish has become a staple across various cultures, offering a hearty and customizable meal option.

Health Benefits

• Rich in energy-boosting carbohydrates, providing 22.5g per 100g serving, essential for brain and muscle function.
• Contains dietary fiber (1.5g per 100g), which supports digestive health and can aid in regulating blood sugar levels.
• A light source of iron (0.75mg per 100g), contributing to oxygen transport and energy production in the body.

Dietary Considerations

Allergens: Contains varies depending on ingredients, such as nuts or dairy if added

Suitable for: Vegetarian (if prepared without meat), vegan (if no animal products are used)

Not suitable for: Low-carb diets, gluten-free diets if made with added gluten-containing ingredients

Selection and Storage

Store cooked pilaff in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before consumption to ensure safety.

Common Questions About Pilaff Nutrition

Is pilaff high in protein?

Pilaff contains 3 grams of protein per serving, which is moderate for a grain-based dish. While it won't be a primary protein source, it can complement protein-rich foods like legumes or meat in a balanced meal.

Can I eat pilaff on a keto diet?

Pilaff is not suitable for a keto diet due to its carb content. A serving of pilaff has 22.5 grams of carbohydrates, which is too high for maintaining ketosis typically limited to around 20-50 grams of carbs per day.

What are the health benefits or concerns of eating pilaff?

Pilaff provides essential energy from carbohydrates and contains a modest amount of fiber (1.5 grams) to support digestion. However, its sodium content (200 mg per serving) may be a concern for those monitoring their sodium intake, especially if prepared with extra salt or sodium-rich broth.

What is the recommended serving size for pilaff?

A typical serving size of pilaff is about 1 cup, containing approximately 125 calories. Pair it with vegetables, lean protein, or salads for a balanced meal.

How does pilaff compare to plain rice?

Pilaff is often flavored with spices, broth, or aromatics, giving it more taste and sodium compared to plain rice. While plain rice contains similar macronutrients, pilaff's preparation can increase its sodium and sometimes fat content depending on added ingredients.

Data Sources & Scientific References