Pilav

Lunch

Item Rating: 70/100

1 serving (150 grams) contains 250 calories, 5.0 grams of protein, 5.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	3.2 g	11%
	Sugars	1.6 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		31.7 mg	2%
Iron		2.4 mg	13%
Potassium		158.7 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: 71 cal (18.3%)

Protein: 31 cal (8.1%)

Carbs: 285 cal (73.6%)

About Pilav

Pilav, also spelled pilaf, is a traditional rice dish popular in Middle Eastern, Central Asian, South Asian, and Mediterranean cuisines. It is typically made by sautéing rice in oil or butter before cooking it with broth, herbs, and spices. Variations can include vegetables, meats, or legumes. Pilav has a moderate calorie content, primarily driven by carbohydrates (30g per serving, approximately 166 calories). It contains a small amount of protein (3.3g) and fat (3.3g), with minimal fiber (1.3g). Though not a significant source of vitamins C or D, it provides essential micronutrients like calcium (13.3mg) and iron (1mg). Nutritional content can vary depending on additional ingredients such as nuts or meats.

Health Benefits

• Supports energy production due to its rich carbohydrate content (30g per serving).
• Contains iron (1mg per serving), which plays a role in oxygen transport in the blood.
• Provides calcium (13mg per serving), contributing to bone health and muscle function.

Dietary Considerations

Allergens: Contains gluten (if wheat-based broth is used), dairy (if butter is used)

Suitable for: Vegetarian (if prepared without meat), lacto-vegetarian (if butter is used)

Not suitable for: Gluten-free diets (if broth contains gluten), vegan diets (if made with dairy or animal broth)

Selection and Storage

Store cooked pilav in an airtight container in the refrigerator for up to 4 days. Reheat thoroughly before serving to ensure food safety.

Common Questions About Pilav Nutrition

Is pilav high in protein?

Pilav is not particularly high in protein, as it contains approximately 3.33 grams of protein per 100g serving. While it provides some protein, it is primarily a carbohydrate-based dish and may not suffice as a standalone protein source.

Can I eat pilav on a low-carb or keto diet?

Pilav is not suitable for a keto or low-carb diet as it contains about 30 grams of carbohydrates per 100g serving, which is relatively high for these types of diets. Consider substituting rice with low-carb alternatives like cauliflower rice if following such diets.

What are the health benefits and concerns of eating pilav?

Pilav provides energy due to its carbohydrate content and contains small amounts of protein, fiber, and fat. However, it can be high in sodium (200mg per 100g serving) depending on the preparation. Those watching their calorie or carb intake should consume it in moderation.

What is a recommended serving size for pilav?

A standard serving of pilav is about 1 cup (approximately 150g), which contains around 250 calories. Pairing it with a source of protein and vegetables can help create a balanced meal for optimal nutrition.

How does pilav compare to plain rice in terms of nutrition?

Pilav typically contains added fats, spices, and sometimes protein or vegetables, making it higher in calories (166.67 kcal per 100g) compared to plain white rice, which has about 130 kcal per 100g. The specific nutritional difference depends on the type and amount of added ingredients.

Data Sources & Scientific References