Meals, Entrees, and Side Dishes

Calories in Rice Pilaf

501 calories

Serving Size 2 cup(s) (about 416 g)

Calories in 2 cup(s) of Rice Pilaf
Nutrition Facts

Serving Size 2 cup(s) (about 416 g)

Amount Per Serving
Calories 501 Calories from Fat 119
% Daily Value*
Total Fat 13g
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1562mg 65%
Total Carbohydrate 88g
Dietary Fiber 2g 8%
Sugars 2g
Protein 8g

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

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Available portions

Food analysis

High Sodium
There is 501 calories in 416 grams of Rice Pilaf. With 119 calories per 100 grams, this food would be considered a Medium calorie density food.

Rice Pilaf is High in carbohydrates, Low in proteins and Medium in fats. You can look at the macronutrients graph below for a detailed ratio.

With 21 grams of "Net carbohydrates" per 100 grams, it not safe to consume if you are following a Keto or Ketosis diet.

Related Searches pilaf rice

Macronutrients split

6.7% Proteins
70.6% Carbohydrates
22.7% Fats

Nutrients and how much we eat of it play an important role on our health and body composition. To learn more on theses, check our blog posts on Proteins, Carbohydrates and Fats.

If you are tired of eating the same old rice daily then here is a simple recipe that can set the right mood.


  • 1 cup long-grain white rice, basmati, or jasmine

  • 1 tablespoon extra-virgin olive oil or butter

  • 1/2 medium onion, sliced or diced according to your preference

  • 1/2 teaspoon fine salt

  • 1 3/4 cups water or chicken broth, vegetable broth, or a mix of both water and broth

Method of cooking

  • Rinse the rice well under cold water until the water runs clear

  • drain the rice

  • In a pan fry the onion in butter or olive oil until it is translucent

  • Add the rice into the pan and fry for 2 minutes or until the butter or oil coats the entire rice
  • Add the water or broth, add salt mix and bring to a boil

  • Once it comes to boil, simmer the heat to low and cover the pan.

  • Cook the rice for about 15 minutes without opening the lid

Once the rice is done just fluff it with a fork and transfer it to a serving dish.

Benefits of rice pilaf

Rice pilaf is not just a side dish; it’s also packed full of vitamins and minerals that can help your body in many ways. The fiber will keep you feeling satisfied while the B vits increase immunity against disease, speed up the metabolism rate, improve circulation throughout our bodies - giving us energy when needed most!


Eating rice can be a little high in carbs so this is not the best option if you are on a keto diet. Also, if you eat rice often then it can lead to gluten intolerance. But if you can practice portion control then rice is just another healthy option.

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