44 %
Selenium is below the 15 % “source of” level in pilau, so no function line applies.
How many calories are in pilau?
372kcal
in a 300 g serving
124 kcal per 100 g.
Source: UK CoFID 2021, record 15-844. Checked 5 October 2026.
7.5 gFat
13.2 gProtein
3 gFibre
44 %Daily selenium
What’s in a 300 g serving
More than half of a serving is water. The rest is 67.2 g carbohydrate and 13.2 g protein.
- 7.5 gFat
- 13.2 gProtein
- 67.2 gCarbohydrate
- 3 gFibre
- 216 gWater
Below average for dishes
Pilau is 124 kcal per 100 g. The 603 dishes in this database average 180.
Pilau124
Dishes average180
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per serving4.2 g
Salt, per serving0.23 g
Vitamins and minerals in pilau
No vitamin or mineral in pilau reaches the “source of” level; selenium is the nearest at 15 %.
Show all 23 with amounts
Selenium0.024 mg, 44 %
Chloride294 mg, 37 %
Vitamin B120.0009 mg, 36 %
Vitamin D0.0015 mg, 30 %
Copper0.3 mg, 30 %
Manganese0.6 mg, 30 %
Phosphorus198 mg, 28 %
Iodine0.039 mg, 26 %
Vitamin B60.36 mg, 26 %
Thiamin (vitamin B1)0.27 mg, 25 %
Vitamin C18 mg, 23 %
Potassium393 mg, 20 %
Folate0.039 mg, 20 %
Biotin0.0096 mg, 19 %
Iron2.5 mg, 18 %
Riboflavin (vitamin B2)0.24 mg, 17 %
Pantothenic acid (vitamin B5)0.99 mg, 17 %
Vitamin E1.9 mg, 16 %
Zinc1.5 mg, 15 %
Niacin (vitamin B3)1.8 mg, 11 %
Calcium90 mg, 11 %
Magnesium39 mg, 10 %
Vitamin A0.06 mg, 7.5 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What pilau doesn’t give you. And where to find it.
Only 2.5 % of the vitamin A reference intake, 3.5 % of the magnesium reference intake and 3.8 % of the niacin reference intake per 100 g.
Vitamin A
2.5%in pilau, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
Magnesium
3.5%in pilau, per 100 g
Find it inCoriander leaves, dried184 % per 100 g
Niacin (vitamin B3)
3.8%in pilau, per 100 g
Find it inBran, wheat200 % 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.
Pilau against other dishes
Pilau comes second for selenium here, just behind coronation chicken.
0.009mg
0.008mg
0.005mg
0.002mg
Coronation chicken+0.001 mg
Pilau, egg and potato, homemadethis page
Pakora/bhajia, cauliflower, fried−0.006 mg
All values per 100 g, from the same dataset. Differences are against pilau.
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Questions about pilau
The questions people ask about pilau, answered from the dataset.
How many calories are in a portion of pilau?
A typical portion (300 g, one serving) gives 372 kcal. Per 100 g the figure is 124 kcal.
Are these figures exact for pilau?
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 pilau have most of?
By share of the daily reference intake: selenium (0.008 mg, 15 %), chloride (98 mg, 12 %) and vitamin B12 (0.0003 mg, 12 %) per 100 g.
Is pilau a good source of protein?
Pilau, egg and potato, homemade has 4.4 g protein per 100 g, 14 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-844, Pilau, egg and potato, 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: Egg). 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.
More dishes
- Salad, rice, brown160 kcal
- Urad dahl81 kcal
- Callaloo and cho cho77 kcal
- Curry, chick pea, UK type109 kcal
- Dosa, filling, vegetable97 kcal
- Meatballs, pork and beef, in tomato sauce123 kcal
- All 603 dishes