55 %
Selenium contributes to the normal function of the immune system, to normal thyroid function and to the maintenance of normal hair and nails.
How many calories are in pilau?
447kcal
in a 300 g serving
149 kcal per 100 g.
Source: UK CoFID 2021, record 16-461. Checked 5 October 2026.
9.6 gFat
15.6 gProtein
1.8 gFibre
55 %Daily selenium
What’s in a 300 g serving
More than half of a serving is water. The rest is 74.4 g carbohydrate and 15.6 g protein.
- 9.6 gFat
- 15.6 gProtein
- 74.4 gCarbohydrate
- 1.8 gFibre
- 203 gWater
Below average for dishes
Pilau is 149 kcal per 100 g. The 603 dishes in this database average 180.
Pilau149
Dishes average180
Low in sugar and salt
Low sugars and low salt by UK labelling rules, per 100 g.
Sugars, per serving2.4 g
Salt, per serving0.45 g
Vitamins and minerals in pilau
Nothing reaches the “high in” level, but one of the 22 count as a source, led by selenium.
Only a trace
- Vitamin C
None recorded
- Vitamin D
Show all 22 with amounts
Selenium0.03 mg, 55 %
Chloride309 mg, 39 %
Manganese0.75 mg, 38 %
Copper0.36 mg, 36 %
Niacin (vitamin B3)4.2 mg, 26 %
Phosphorus177 mg, 25 %
Vitamin B120.0006 mg, 24 %
Iron2.6 mg, 18 %
Zinc1.8 mg, 18 %
Iodine0.027 mg, 18 %
Vitamin B60.24 mg, 17 %
Vitamin A0.111 mg, 14 %
Potassium228 mg, 11 %
Thiamin (vitamin B1)0.12 mg, 11 %
Magnesium39 mg, 10 %
Vitamin E1.2 mg, 10 %
Pantothenic acid (vitamin B5)0.42 mg, 7 %
Calcium54 mg, 6.8 %
Folate0.012 mg, 6 %
Biotin0.0021 mg, 4.2 %
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 pilau doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 0.7 % of the riboflavin reference intake per 100 g.
Vitamin D
0mgin pilau
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein pilau
Find it inCherries, West Indian2150 % per 100 g
Riboflavin (vitamin B2)
0.7%in pilau, per 100 g
Find it inLiver, lamb, fried404 % 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
Per 100 g, sushi (tuna nigiri) has the most selenium in this comparison, followed by curry (prawn, takeaway).
0.02mg
0.014mg
0.013mg
0.01mg
0.007mg
0.003mg
Sushi, tuna nigiri+0.01 mg
Curry, prawn, takeaway+0.004 mg
Pork, spare ribs, 'barbecue style'+0.003 mg
Pilau, prawn, homemadethis page
Curry, red kidney bean, Punjabi−0.007 mg
All values per 100 g, from the same dataset. Differences are against pilau.
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Questions about pilau
What the numbers say to the questions people actually search.
How many calories are in a portion of pilau?
A typical portion (300 g, one serving) gives 447 kcal. Per 100 g the figure is 149 kcal.
Is pilau a source of selenium?
It is a source of selenium: 0.01 mg per 100 g, 18 % 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: selenium (0.01 mg, 18 %), chloride (103 mg, 13 %) and manganese (0.25 mg, 13 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-461, Pilau, prawn, 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: Shrimp). 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 selenium.
More dishes
Most selenium
- Liver and bacon, fried0.053 mg
- Rissoles, lentil, fried0.034 mg
- Kedgeree0.031 mg
- Kidney, pig, fried0.27 mg
- Brazil nuts, kernel only0.254 mg
- Kidney, pig, stewed0.25 mg
- Selenium guide