75 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in pilau?
351kcal
in a 300 g serving
117 kcal per 100 g.
Source: UK CoFID 2021, record 15-845. Checked 5 October 2026.
8.4 gFat
14.1 gProtein
4.2 gFibre
75 %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.
- 8.4 gFat
- 14.1 gProtein
- 58.5 gCarbohydrate
- 4.2 gFibre
- 216 gWater
Below average for dishes
Pilau is 117 kcal per 100 g. The 603 dishes in this database average 180.
Pilau117
Dishes average180
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per serving4.8 g
Salt, per serving0.22 g
Vitamins and minerals in pilau
Three of the 19 reach the “source of” level, manganese first; none reaches “high in”.
Show all 19 with amounts
Manganese1.5 mg, 75 %
Copper0.6 mg, 60 %
Phosphorus330 mg, 47 %
Niacin (vitamin B3)6.6 mg, 41 %
Vitamin B120.0009 mg, 36 %
Selenium0.018 mg, 33 %
Thiamin (vitamin B1)0.36 mg, 33 %
Vitamin D0.0015 mg, 30 %
Magnesium102 mg, 27 %
Chloride213 mg, 27 %
Iron3.3 mg, 23 %
Potassium462 mg, 23 %
Vitamin C18 mg, 23 %
Zinc2.1 mg, 21 %
Folate0.039 mg, 20 %
Vitamin E2.1 mg, 17 %
Riboflavin (vitamin B2)0.24 mg, 17 %
Calcium87 mg, 11 %
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, 5.7 % of the riboflavin reference intake and 5.8 % of the vitamin E reference intake per 100 g.
Vitamin A
2.5%in pilau, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
Riboflavin (vitamin B2)
5.7%in pilau, per 100 g
Find it inLiver, lamb, fried404 % per 100 g
Vitamin E
5.8%in pilau, per 100 g
Find it inSunflower seeds, toasted326 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
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Pilau against other dishes
Per 100 g, pakora/bhajia (potato, carrot and pea, fried) has the most manganese in this comparison, followed by rissoles (lentil, fried) and pilau.
0.9mg
0.7mg
0.5mg
0.5mg
0.3mg
0.3mg
Rissoles, lentil, fried+0.2 mg
Pilau, egg and potato, brown rice, homemadethis page
Khatiyu−0 mg
Pudding, suet−0.2 mg
All values per 100 g, from the same dataset. Differences are against pilau.
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Questions about pilau
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of pilau?
A typical portion (300 g, one serving) gives 351 kcal. Per 100 g the figure is 117 kcal.
Is pilau a source of manganese?
It is a source of manganese: 0.5 mg per 100 g, 25 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
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: manganese (0.5 mg, 25 %), copper (0.2 mg, 20 %) and phosphorus (110 mg, 16 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-845, Pilau, egg and potato, brown rice, 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, and the foods with the most manganese.
More dishes
- Bhaji, potato, spinach and cauliflower169 kcal
- Crumble, fruit, wholemeal198 kcal
- Curry, prawn, takeaway118 kcal
- Lasagne180 kcal
- Pie, apple, pastry, double crust, retail245 kcal
- Rice and pigeon peas, brown rice157 kcal
- All 603 dishes
Most manganese
- Nut and rice roast, mixed nuts1.5 mg
- Prawn crackers, takeaway1.5 mg
- Pesto sauce1.4 mg
- Soup, lentil29 mg
- Saffron28.4 mg
- Ginger, ground28 mg
- Manganese guide