Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 171 | 9.7 | 7.1 | 17.4 |
| Standard portion, 250 g | 428 | 24.3 | 17.8 | 43.5 |
| Plate, 340 g | 581 | 33.0 | 24.1 | 59.2 |
| Tablespoon, 25 g | 43 | 2.4 | 1.8 | 4.4 |
Your plate isn't the average one
The table shows an average recipe. Take a photo of your serving: we'll work out the ingredients, macros and FoodMate Score of exactly that plate. Free, no sign-up, the photo isn't stored.
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Or choose a file from your computer. A regular top-down photo of the plate in daylight works best.
Ingredients and how we count
We break the dish down by ingredient instead of taking an average “by name”. Below is a typical 342 g serving.
| Ingredient | Weight | Kcal |
|---|---|---|
| Boiled rice | 180 g | 234 |
| Braised beef | 90 g | 198 |
| Carrots and onions | 60 g | 58 |
| Vegetable oil | 12 g | 92 |
FoodMate Score of the dish
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Classic with beef | 582 kcal |
| With chicken | 498 kcal |
| With lamb | 654 kcal |
| Less oil, 6 g | 536 kcal |
| With a vegetable salad | 642 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin A | 680 mcg | 76% |
| Iron | 3.4 mg | 24% |
| Zinc | 4.1 mg | 37% |
| Vitamin B12 | 1.8 mcg | 75% |
What determines the calorie content of pilaf?
The key variables are the type of meat, the amount of oil, and the ratio of rice to the other ingredients. The difference between chicken and lamb pilaf can be as much as 150 kcal per serving. Oil contributes about 90 kcal per tablespoon, making it the factor that most significantly alters the final calorie count.
How to balance a portion of pilaf
The simplest approach is to add a vegetable salad on the side: the calorie count will rise by 50–70 kcal, but fiber intake and the volume of food on the plate will increase significantly, while the FoodMate Score will climb from 71 to 84. You don’t even need to cut back on the plov itself.
Why averaged tables don't work well here
There is a huge variety of plov recipes, so "171 kcal per 100 g" is just a guideline rather than the exact value for the portion on your plate. That is precisely why, in the app, we break the dish down into its components and allow you to adjust the quantities of rice and meat.