60 %
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?
336kcal
in a 300 g serving
112 kcal per 100 g.
Source: UK CoFID 2021, record 12-472, 6 analysed samples. Checked 5 October 2026.
4.5 gFat
9.9 gProtein
6.6 gFibre
60 %Daily manganese
What’s in a 300 g serving
More than half of a serving is water. The rest is 67.8 g carbohydrate and 9.9 g protein.
- 4.5 gFat
- 9.9 gProtein
- 67.8 gCarbohydrate
- 6.6 gFibre
- 208 gWater
- 3.6 gMinerals and the rest
Below average for dishes
Pilau is 112 kcal per 100 g. The 603 dishes in this database average 180.
Pilau112
Dishes average180
Low in sugar
0.3 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving0.9 g
Salt, per serving1.3 g
Vitamins and minerals in pilau
One of the 19 recorded reach the “high in” level. Manganese leads.
Only a trace
- Vitamin C
- Vitamin B12
Show all 19 with amounts
Chloride786 mg, 98 %
Manganese1.2 mg, 60 %
Copper0.21 mg, 21 %
Vitamin E2.5 mg, 21 %
Biotin0.0099 mg, 20 %
Vitamin B60.27 mg, 19 %
Phosphorus108 mg, 15 %
Potassium264 mg, 13 %
Riboflavin (vitamin B2)0.18 mg, 13 %
Folate0.024 mg, 12 %
Zinc1.2 mg, 12 %
Iron1.4 mg, 10 %
Pantothenic acid (vitamin B5)0.57 mg, 9.5 %
Niacin (vitamin B3)1.5 mg, 9.4 %
Magnesium30 mg, 8 %
Iodine0.012 mg, 8 %
Vitamin D0.0003 mg, 6 %
Calcium48 mg, 6 %
Thiamin (vitamin B1)0.03 mg, 2.7 %
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 C, and only 2 % of the vitamin D reference intake and 4 % of the zinc reference intake per 100 g.
Vitamin C
Tracein pilau
Find it inCherries, West Indian2150 % per 100 g
Vitamin D
2%in pilau, per 100 g
Find it inBloater, grilled500 % per 100 g
Zinc
4%in pilau, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.
Try your first pouch
30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.
Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
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, lasagne (vegetable, wholemeal) has the most manganese in this comparison, followed by coco fritters (fried) and pilau.
0.5mg
0.4mg
0.4mg
0.2mg
0.2mg
0.1mg
Coco fritters, fried+0 mg
Pilau, vegetable, homemadethis page
Corn fritters, fried−0.2 mg
Beef Wellington−0.2 mg
All values per 100 g, from the same dataset. Differences are against pilau.
Since that first introduction in 1998, Immufix has remained a constant in my life.
Paula Radcliffe, ambassador and co-owner. Read her story
Taken every morning since 1998.
Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.
2:15:25World record, 2003
28Years, same routine
6London and New York wins
Review 1 of 3
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 336 kcal. Per 100 g the figure is 112 kcal.
Is pilau high in chloride?
Yes. Pilau, vegetable, homemade has 262 mg chloride per 100 g, 33 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does pilau have most of?
By share of the daily reference intake: chloride (262 mg, 33 %), manganese (0.4 mg, 20 %) and copper (0.07 mg, 7 %) per 100 g.
What counts as a portion of pilau?
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 12-472, Pilau, vegetable, homemade, 6 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: University of Leeds, Nutritional analysis of commonly consumed South Asian foods in the UK, 2007. 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, and the foods with the most manganese.
