Calories in Rice pilaf
Generic food Meals and Dishes
Rice pilaf contains 137 kcal per 100 g. A typical serving of 1 cup (206 g) provides about 282 kcal.
Roughly 70% of its calories come from carbohydrates, with 20% from fat and 10% from protein (estimated with general energy factors).
That is more energy than the typical item in rice mixed dishes on FoodFactly, where the median is 119 kcal per 100 g across 132 foods.
100 g provides 19% of the Daily Value for Folate (B9), 19% of the Daily Value for selenium and 13% of the Daily Value for Thiamin (B1).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 137 kcal | |
| Total fat C | 3 g | 4% |
| Saturated fat C | 0.44 g | 2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 414 mg | 18% |
| Total carbohydrates C | 24.1 g | 9% |
| Dietary fiber C | 0.4 g | 1% |
| Total sugars C | 0.48 g | |
| Protein C | 3.3 g | 7% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C C | 1 mg | 1% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.51 mg | 3% |
| Vitamin K C | 2.8 µg | 2% |
| Thiamin (B1) C | 0.15 mg | 13% |
| Riboflavin (B2) C | 0.025 mg | 2% |
| Niacin (B3) C | 1.9 mg | 12% |
| Vitamin B6 C | 0.12 mg | 7% |
| Folate (B9) C | 77 µg | 19% |
| Vitamin B12 C | 0.01 µg | 0.4% |
| Choline C | 5.5 mg | 1% |
| Calcium C | 29 mg | 2% |
| Iron C | 0.74 mg | 4% |
| Magnesium C | 11 mg | 3% |
| Phosphorus C | 46 mg | 4% |
| Potassium C | 56 mg | 1% |
| Zinc C | 0.33 mg | 3% |
| Copper C | 0.057 mg | 6% |
| Selenium C | 10.2 µg | 19% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 10%
- Carbohydrates 70%
- Fat 20%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.3 gabove the median for rice mixed dishes (median 2.6 g)
- Fiber0.4 gin the lowest quarter of rice mixed dishes (median 1.1 g)
- Sugars0.48 gin the lowest quarter of rice mixed dishes (median 0.82 g)
- Fat3 gabove the median for rice mixed dishes (median 2.5 g)
- Saturated fat0.44 gabove the median for rice mixed dishes (median 0.44 g)
- Sodium414 mgin the top quarter of rice mixed dishes (median 198 mg)
- Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
- Water68.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.2 g |
|---|---|
| Polyunsaturated fat C | 1.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 1 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.001 g |
| SFA 16:0 C | 0.33 g |
| SFA 18:0 C | 0.086 g |
| MUFA 18:1 C | 1.2 g |
| PUFA 18:3 C | 0.12 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.017 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.019 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 8 µg |
| Retinol C | 1 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 68.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 42 µg |
| Folate, food C | 4 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rice and vermicelli mix, chicken flavor, prepared with 80% margarine | 136 | 2.7 g | 23.5 g | 3.5 g |
| Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | 148 | 2.9 g | 25.7 g | 3.7 g |
| Rice and vermicelli mix, beef flavor, prepared with 80% margarine | 129 | 2.8 g | 22 g | 3.2 g |
| Rice, white, with corn, NS as to fat | 134 | 2.6 g | 25.2 g | 2.5 g |
| Rice, white, with corn, fat added | 134 | 2.6 g | 25.2 g | 2.5 g |
| Rice, white, with dark green vegetables, NS as to fat | 125 | 2.6 g | 22.2 g | 2.5 g |
| Rice, white, with dark green vegetables, fat added | 125 | 2.6 g | 22.2 g | 2.5 g |
| Rice, white, with other vegetables, NS as to fat | 124 | 2.3 g | 22.7 g | 2.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in rice pilaf?
100 g of rice pilaf has 137 kcal. 1 cup (206 g): about 282 kcal.
How much protein is in rice pilaf?
Rice pilaf contains 3.3 g of protein per 100 g (7% of the 50 g Daily Value), or 6.8 g in 1 cup (206 g). About 10% of its calories come from protein. Compared with other rice mixed dishes, that is above the median (median 2.6 g).
How many carbs are in rice pilaf?
Rice pilaf has 24.1 g of total carbohydrates per 100 g, including 0.4 g of fiber and 0.48 g of sugars.
How much fat is in rice pilaf?
Rice pilaf contains 3 g of fat per 100 g, of which 0.44 g is saturated (2% of the Daily Value).
What vitamins and minerals does rice pilaf contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (19% DV), selenium (19% DV), Thiamin (B1) (13% DV) and Niacin (B3) (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in rice pilaf?
100 g contains 414 mg of sodium, 18% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709077. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.