Rice pilaf: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A classic side dish where rice is sautéed in butter or oil with aromatics, then simmered in flavorful broth until fluffy and tender, often with added vegetables or nuts. --- RECIPE --- Servings: 4 Prep Time: 10 minutes Ingredients: - 1 tbsp olive oil or butter - 1 small onion, finely chopped - 1 clove garlic, minced (optional) - 1 cup long-grain white rice - 2 cups chicken or vegetable broth - 1/2 tsp salt - 1/4 tsp black pepper - 2 tbsp fresh parsley, chopped (for garnish) Instructions: 1. Heat olive oil or butter in a medium saucepan over medium heat. Add chopped onion and sauté for 3-5 minutes until softened and translucent. Add minced garlic (if using) and cook for 1 minute more until fragrant. 2. Add the rice to the saucepan and stir constantly for 2-3 minutes until the grains are lightly toasted and translucent around the edges. 3. Pour in the broth, add salt and pepper. Bring the mixture to a boil, then immediately reduce the heat to low, cover tightly, and simmer for 15-18 minutes, or until all the liquid is absorbed and the rice is tender. 4. Remove from heat and let stand, covered, for 5 minutes. Fluff the rice gently with a fork. Garnish with fresh parsley before serving.
Per 100g reference serving, Rice pilaf provides 137 kcal of energy, 3.29g protein (10% of calories), 24.1g total carbohydrates (70% of calories, including 0.4g dietary fiber and 0.48g sugars), and 3.03g total fat (20% of calories).
Vitamins Profile in Rice pilaf (Per 100g)
Track how Rice pilaf contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1 mg | 1.1% DV |
| Vitamin B12 (Cobalamin) | 0.01 µg | 0.4% DV |
| Vitamin A (RAE) | 1 µg | 0.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.51 mg | 3.4% DV |
| Vitamin K (Phylloquinone) | 2.8 µg | 2.3% DV |
| Vitamin B1 (Thiamin) | 0.152 mg | 12.7% DV |
| Vitamin B2 (Riboflavin) | 0.025 mg | 1.9% DV |
| Vitamin B3 (Niacin) | 1.93 mg | 12.1% DV |
| Vitamin B6 (Pyridoxine) | 0.12 mg | 7.1% DV |
| Total Folate (Vitamin B9) | 47 µg | 11.8% DV |
| Folate (Dietary Folate Equivalents) | 77 µg | 19.2% DV |
| Natural Food Folate | 4 µg | 1% DV |
| Choline | 5.5 mg | 1% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
| Lutein + Zeaxanthin | 8 µg | 0.1% DV |
Minerals & Electrolytes in Rice pilaf (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.74 mg | 4.1% DV |
| Calcium (Ca) | 29 mg | 2.2% DV |
| Magnesium (Mg) | 11 mg | 2.6% DV |
| Potassium (K) | 56 mg | 1.2% DV |
| Zinc (Zn) | 0.33 mg | 3% DV |
| Selenium (Se) | 10.2 µg | 18.5% DV |
| Phosphorus (P) | 46 mg | 3.7% DV |
| Copper (Cu) | 0.057 mg | 6.3% DV |
| Sodium (Na) | 414 mg | 18% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.118 g | 7.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.997 g | 7.1% DV |
| Monounsaturated Fat (MUFA) | 1.22 g | 4.1% DV |
| Polyunsaturated Fat (PUFA) | 1.12 g | 5.6% DV |
| Saturated Fat (SFA) | 0.444 g | 2.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Rice pilaf contains 137 calories (kcal), 3.29g of protein, 24.1g of carbohydrates (0.4g fiber, 0.48g total sugars), and 3.03g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Rice pilaf has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 1.48 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Rice pilaf: Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Rice pilaf by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.