Prepared foods
Rice pilaf calories and nutrition
A cup of rice pilaf (206 g) has 282 calories, with 6.8 g of protein, 50 g of carbs and 6.2 g of fat. That is 137 calories per 100 g.
Rice pilaf. Data: USDA FoodData Central, “Rice pilaf”. This is the prepared pilaf entry, not dry rice or a dry packaged mix. Recipes and added fats vary.
Serving size
1 cup · 206 g
282 calories
- Protein
- 6.8 g10% of calories · 14% DV
- Carbs
- 50 g70% of calories · 18% DV
- Fat
- 6.2 g20% of calories · 8% DV
- Fiber
- 0.8 g
- Sugars
- 1.0 g
- Saturated fat
- 0.9 g
- Sodium
- 853 mg
Rice pilaf nutrition
A cup of rice pilaf has 282 calories, 6.8 g of protein, 50 g of carbs and 6.2 g of fat. This is the prepared pilaf entry, not dry rice or a dry packaged mix. Recipes and added fats vary. Sources ↓
Calories in rice pilaf by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup206 g | 282 | 6.8 g | 50 g | 6.2 g |
| 1 oz28.3 g | 39 | 0.9 g | 6.8 g | 0.9 g |
| 100 g100 g | 137 | 3.3 g | 24 g | 3.0 g |
Serving weights are USDA’s household measures for this food.
Rice pilaf nutrition facts
Per 100 g, 137 calories: 10% from protein, 70% from carbs and 20% from fat.
| Nutrient | Per 100 g | Per serving1 cup · 206 g | % Daily Value |
|---|---|---|---|
| Calories | 137 | 282 | – |
| Total fat | 3.0 g | 6.2 g | 8% |
| Saturated fat | 0.4 g | 0.9 g | 5% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 414 mg | 853 mg | 37% |
| Total carbohydrate | 24 g | 50 g | 18% |
| Dietary fiber | 0.4 g | 0.8 g | 3% |
| Total sugars | 0.5 g | 1.0 g | – |
| Protein | 3.3 g | 6.8 g | 14% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 29 mg | 60 mg | 5% |
| Iron | 0.7 mg | 1.5 mg | 8% |
| Potassium | 56 mg | 115 mg | 2% |
| Vitamin A | 1.0 µg | 2.1 µg | 0% |
| Vitamin C | 1.0 mg | 2.1 mg | 2% |
% Daily Value is per serving (1 cup), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of rice pilaf (282 calories) takes about 89 minutes of walking, roughly 10,100 steps.
Compare calories by serving
A cup of rice pilaf has 282 calories, 77 more calories than a cup of cooked white rice (205 calories). The portions weigh 206 g and 158 g, respectively.
Related foods to explore
Rice pilaf questions
How many calories are in a cup of rice pilaf?
A cup of rice pilaf (206 g) has 282 calories: 6.2 g fat, 50 g carbs (0.8 g of it fiber) and 6.8 g protein.
How many calories are in 1 oz of rice pilaf?
1 oz of rice pilaf (28.3 g) has 39 calories: 0.9 g fat, 6.8 g carbs (0.1 g of it fiber) and 0.9 g protein.
How much protein is in a cup of rice pilaf?
A cup of rice pilaf (206 g) has 6.8 g of protein, 14% of the 50 g Daily Value. That is 3.3 g per 100 g.
What does this rice pilaf serving include?
This is the prepared pilaf entry, not dry rice or a dry packaged mix. Recipes and added fats vary.
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- USDA FoodData Central, Survey (FNDDS 2021–2023): Rice pilaf (FDC ID 2709077, Survey (FNDDS), published 2024-10-31).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated