38 %
Selenium is below the 15 % “source of” level in pilau, so no function line applies.
How many calories are in pilau?
414kcal
in a 300 g serving
138 kcal per 100 g.
Source: UK CoFID 2021, record 15-846. Checked 5 October 2026.
10.5 gFat
7.5 gProtein
2.1 gFibre
38 %Daily selenium
What’s in a 300 g serving
More than half of a serving is water. The rest is 71.7 g carbohydrate and 10.5 g fat.
- 10.5 gFat
- 7.5 gProtein
- 71.7 gCarbohydrate
- 2.1 gFibre
- 212 gWater
Below average for dishes
Pilau is 138 kcal per 100 g. The 603 dishes in this database average 180.
Pilau138
Dishes average180
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per serving2.4 g
Salt, per serving0.02 g
Vitamins and minerals in pilau
No vitamin or mineral in pilau reaches the “source of” level; selenium is the nearest at 13 %.
Only a trace
- Vitamin C
- Vitamin B12
None recorded
- Vitamin D
Show all 21 with amounts
Selenium0.021 mg, 38 %
Copper0.36 mg, 36 %
Manganese0.66 mg, 33 %
Niacin (vitamin B3)3 mg, 19 %
Phosphorus129 mg, 18 %
Pantothenic acid (vitamin B5)0.96 mg, 16 %
Vitamin A0.126 mg, 16 %
Chloride126 mg, 16 %
Zinc1.5 mg, 15 %
Iron2 mg, 14 %
Potassium273 mg, 14 %
Thiamin (vitamin B1)0.15 mg, 14 %
Biotin0.0054 mg, 11 %
Vitamin B60.12 mg, 8.6 %
Iodine0.012 mg, 8 %
Folate0.015 mg, 7.5 %
Magnesium27 mg, 7.2 %
Riboflavin (vitamin B2)0.09 mg, 6.4 %
Vitamin E0.75 mg, 6.2 %
Calcium27 mg, 3.4 %
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, vitamin C or vitamin B12.
Vitamin D
0mgin pilau
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein pilau
Find it inCherries, West Indian2150 % per 100 g
Vitamin B12
Tracein pilau
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.
Pilau against other dishes
Per 100 g, sesame prawn toast (takeaway) has the most selenium in this comparison, followed by turkey and pasta bake.
0.019mg
0.009mg
0.009mg
0.007mg
0.001mg
Sesame prawn toast, takeaway+0.012 mg
Turkey and pasta bake+0.002 mg
Lemon chicken+0.002 mg
Pilau, mushroom, homemadethis page
Salad, Greek−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 414 kcal. Per 100 g the figure is 138 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 (0.007 mg, 13 %), copper (0.12 mg, 12 %) and manganese (0.22 mg, 11 %) per 100 g.
Is pilau high in salt?
No. Salt is 0.01 g per 100 g, which is very low under UK rules.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-846, Pilau, mushroom, 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: Mushroom). 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.
