42 %
Manganese is below the 15 % “source of” level in pilaf, so no function line applies.
How many calories are in pilaf?
441kcal
in a 300 g serving
147 kcal per 100 g.
Source: UK CoFID 2021, record 15-843. Checked 5 October 2026.
7.8 gFat
8.7 gProtein
2.1 gFibre
42 %Daily manganese
What’s in a 300 g serving
More than half of a serving is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 7.8 gFat
- 8.7 gProtein
- 83.7 gCarbohydrate
- 2.1 gFibre
- 200 gWater
Below average for dishes
Pilaf is 147 kcal per 100 g. The 603 dishes in this database average 180.
Pilaf147
Dishes average180
Low in sugar
0.9 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving2.7 g
Salt, per serving2.4 g
Vitamins and minerals in pilaf
None of the 22 reaches the “source of” level. Manganese comes closest at 14 % per 100 g.
Only a trace
- Vitamin B12
None recorded
- Vitamin D
Show all 22 with amounts
Manganese0.84 mg, 42 %
Copper0.3 mg, 30 %
Thiamin (vitamin B1)0.3 mg, 27 %
Selenium0.015 mg, 27 %
Niacin (vitamin B3)4.2 mg, 26 %
Vitamin B60.27 mg, 19 %
Phosphorus117 mg, 17 %
Zinc1.5 mg, 15 %
Iron2 mg, 14 %
Chloride111 mg, 14 %
Potassium246 mg, 12 %
Vitamin E1.4 mg, 12 %
Vitamin C9 mg, 11 %
Iodine0.015 mg, 10 %
Folate0.018 mg, 9 %
Magnesium30 mg, 8 %
Pantothenic acid (vitamin B5)0.45 mg, 7.5 %
Biotin0.0024 mg, 4.8 %
Vitamin A0.027 mg, 3.4 %
Calcium24 mg, 3 %
Riboflavin (vitamin B2)0.03 mg, 2.1 %
Vitamin Dnone recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What pilaf doesn’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 3.8 % of the vitamin C reference intake per 100 g.
Vitamin D
0mgin pilaf
Find it inBloater, grilled500 % per 100 g
Vitamin C
3.8%in pilaf, per 100 g
Find it inCherries, West Indian2150 % per 100 g
Vitamin B12
Tracein pilaf
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Pilaf against other dishes
Per 100 g, khichadi (with vegetable oil) has the most manganese in this comparison, followed by sandwich (white bread, cheddar cheese and pickle) and pilaf.
0.4mg
0.3mg
0.3mg
0.2mg
0.1mg
0mg
Khichadi, with vegetable oil+0.1 mg
Pilaf, rice with tomato, homemadethis page
Pie, fruit, with pie filling−0.1 mg
Turkey and pasta bake−0.2 mg
Coronation chicken−0.3 mg
All values per 100 g, from the same dataset. Differences are against pilaf.
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Questions about pilaf
What the numbers say to the questions people actually search.
How many calories are in a portion of pilaf?
A typical portion (300 g, one serving) gives 441 kcal. Per 100 g the figure is 147 kcal.
Are these figures exact for pilaf?
No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.
Which vitamins and minerals does pilaf have most of?
By share of the daily reference intake: manganese (0.28 mg, 14 %), copper (0.1 mg, 10 %) and thiamin (0.1 mg, 9.1 %) per 100 g.
What counts as a portion of pilaf?
This page uses 300 g, one serving, the usual UK portion for dishes. Every “per portion” figure is the per-100 g value scaled to that weight.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-843, Pilaf, rice with tomato, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Rice). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g.
