1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 5.0 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
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 | 4.7 g | ||
| protein | 7.1 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 235.3 mg | 5% | |
* 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
Source of Calories
About Vegetable pilau
Vegetable pilau is a flavorful rice dish traditionally originating from South Asia and is highly popular in Indian, Pakistani, and Middle Eastern cuisines. It consists of basmati rice cooked with aromatic spices like cumin, cloves, and cardamom, alongside a mix of vegetables such as carrots, peas, and beans. This dish is often a balanced option, providing complex carbohydrates from the rice, vitamins, and minerals from the vegetables, as well as small amounts of healthy fats if prepared with oils like ghee or olive oil. A standard one-cup serving of vegetable pilau contains approximately 200-250 calories, 40-45 grams of carbohydrates, 4-6 grams of protein, and a variety of micronutrients such as vitamin A, vitamin C, potassium, and iron, depending on specific vegetable inclusions.
Health Benefits
- Rich in dietary fiber from vegetables like peas and carrots, aiding in digestion and promoting gut health.
- High in antioxidants such as vitamin C and beta-carotene from vegetables, supporting immune function and reducing oxidative stress.
- Contains potassium, an essential mineral that helps regulate fluid balance and supports healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store cooked vegetable pilau in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming to maintain safety and flavor.
Common Questions About Vegetable pilau Nutrition
Is Vegetable Pilau high in protein?
Vegetable Pilau is not particularly high in protein as its main ingredients are rice and vegetables. On average, a one-cup serving provides about 5-6 grams of protein, depending on the specific vegetables and additions like legumes used in the recipe.
Can I eat Vegetable Pilau on a keto diet?
Vegetable Pilau is not suitable for a keto diet because it primarily consists of rice, which is high in carbohydrates. A single cup can contain 40-45 grams of carbs, well above the daily allowance for keto dieters.
What are the health benefits of Vegetable Pilau?
Vegetable Pilau can be a good source of fiber, vitamins, and minerals if made with whole-grain rice and nutrient-dense vegetables like carrots, peas, and spinach. It promotes digestion and provides energy, but overconsumption may lead to excessive calorie or carbohydrate intake.
What is a recommended portion size for Vegetable Pilau?
A reasonable portion size for Vegetable Pilau is about one cup (approximately 200-250 grams), which generally contains around 200-300 calories. Pair it with a source of protein like lentils or tofu for a balanced meal.
How does Vegetable Pilau compare to plain rice?
Vegetable Pilau is more nutrient-dense than plain rice due to the added vegetables, which contribute fiber, vitamins, and minerals. However, it is slightly higher in calories because of the oil, spices, and added ingredients typical in pilau recipes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
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