Epicurious defines rice pilaf as rice that's first browned in oil and then cooked in broth, which may prompt some red flags on your healthiness-detector. But when you take a look at five different brands of regular rice pilaf, it becomes clear the nutritional values can vary.
Uncle Ben's
The suggested serving size for this brand is 1 cup. Each serving contains 200 calories and 3.5 g of fat, of which 0.5 g is saturated. It contains no trans fats or cholesterol, 970 mg of sodium, 135 mg of potassium and 42 g of carbs. Sugar and protein are also included, at 2 g each. It contains 8 percent of your daily suggested value of calcium, 10 percent of iron, 20 percent of thiamin, 15 percent of niacin and 20 percent of folate.
Rice-A-Roni
This brand lists both uncooked and cooked nutrition information. For the prepared version, the serving size is still based on 1/3 cup dry mix. Each serving contains 310 calories and 9 g of fat, of which 1.5 is saturated fat. Trans fat is listed at1.5 g, along with 1060 mg of sodium and 52 g of carbs. It contains no cholesterol, and has 2 g of fiber and 7 g of protein. Each serving also has 6 percent of your daily suggested Vitamin A, 2 percent of calcium, 10 percent of iron and niacin, 25 percent of thiamin, 8 percent of riboflavin and 25 percent of folate.
Carolina Rice
A serving size for this brand is listed as 1/3 cup dry. Each serving contains 190 calories, 0.5 g of fat, 790 mg of sodium, and 43 g of carbs. It also has 1 g of fiber and 5 g of protein. Daily recommended values are listed as 10 percent of iron and niacin, 20 percent of thiamin and 15 percent of folic acid.
Knorr
This company lists the serving size as ½ cup. Each serving contains 220 calories, 2 g of fat, 37 mg of sodium, 15 g of carbs, 4 g of fiber and less than 1 g of sugar. It also contains 6 g of protein and zero cholesterol or saturated fats. The daily recommended values are listed as 2 percent of calcium, 10 percent of iron, 30 percent of thiamin, 8 percent of riboflavin, 20 percent of niacin and 25 percent of folic acid.
Mahatma Rice
This brand lists each serving size as 1/3 cup. Each serving contains 190 calories, 0.5 g of fat, 790 mg of sodium and 43 g of carbs. It also has 1 g of fiber and 5 g of protein. Daily recommended values are listed at 10 percent of iron and niacin, 20 percent of thiamin and 15 percent of folic acid. It also states that it's "not a significant source of saturated fat, sugars, vitamin A, vitamin C and calcium."
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