✦ Aromatic spice compounds
✦ Flavourful rice preparation
✦ Higher calorie than plain boiled
✦ Whole spice antioxidants
Homemade plain pilau rice is white rice cooked in oil (or ghee) with whole spices such as cardamom, cloves, and bay before adding stock or water. The addition of fat increases the calorie content compared to plain boiled rice, but the spices contribute aromatic compounds with antioxidant properties. It is a flavourful, fragrant preparation widely eaten across South Asia and the Middle East.
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Preparation note
Use parboiled basmati for the cleanest separate grains; fry the whole spices in oil for 30 seconds first to bloom their essential oils before adding washed, soaked rice.
Sources:
CoFID 2021
Where Rice, pilau, plain, homemade Stands Out
Macronutrients per 100g
564
kJ
Energy
2.50
g
Protein
24.3
g
Carbs
0.30
g
Fibre
3.70
g
Fat
0.80
g
Sugars
0.47
g
Saturates
0.00
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 51.0 mg | 3% | |
| Phosphorus | 34.0 mg | 5% | |
| Chloride | 25.0 mg | 3% | |
| Calcium | 11.0 mg | 1% | |
| Magnesium | 9.00 mg | 2% | |
| Selenium | 4.00 µg | 7% | |
| Folate | 2.00 µg | 1% | |
| Vitamin E (alpha-TE) | 1.83 mg | 15% | |
| Iron | 0.890 mg | 6% | |
| Zinc | 0.400 mg | 4% | |
| Vitamin A (RAE) | 0.330 µg | 0% | |
| Niacin (B3) | 0.300 mg | 2% | |
| Manganese | 0.240 mg | 12% | |
| Copper | 0.090 mg | 9% | |
| Pantothenic Acid (B5) | 0.070 mg | 1% | |
| Thiamin (B1) | 0.040 mg | 4% | |
| Vitamin B6 | 0.030 mg | 2% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 2.29 g | — | |
| Monounsaturated fat | 0.800 g | — | |
| Sucrose | 0.300 g | — | |
| Glucose (dextrose) | 0.300 g | — | |
| Fructose | 0.200 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 4.00 µg | — | |
| Biotin (Vitamin B7) | 0.300 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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