Receta Mediterranean Brown Rice Pilaf - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
2 green cardamom pod, crushed
1 star anise
1 thumb size stick of cinnamon
Salt, as per taste
To garnish:
Chopped coriander
A fistful of pomegranate seeds
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
4 servings in recipe 		rice
92.5g 		onion
24.75g 		carrot
13.57g 		saffron
0.05g 		stock
146.88g 		bay leaf
1.0g 		peas
6.89g 		raisins
10.31g 		almond
2.38g 		chili
0.65g 		turmeric
0.55g 		salt
0.0g 		olive oil
6.75g 		coriander
0.0g 		Total Per Serving Total for Recipe
Protein (g) 6.6 0.27 0.13 0.01 0.0 0.08 0.37 0.35 0.5 0.08 0.04 n/a 0.0 n/a 8.42 33.68
Total Fat (g) 0.61 0.02 0.03 0.0 0.0 0.08 0.03 0.05 1.17 0.11 0.05 n/a 6.75 n/a 8.92 35.68
Carbohydrates (g) 73.95 2.31 1.3 0.03 1.88 0.75 1.0 8.2 0.51 0.36 0.36 n/a 0.0 n/a 90.65 362.6
Ash (g) 0.59 0.09 0.13 0.0 1.65 0.04 0.06 0.17 0.07 0.06 0.03 n/a 0.0 n/a 2.88 11.52
Calories (kcal) 337.625 9.9 5.565 0.14 7.344 3.13 5.579 31.144 13.656 2.041 1.947 n/a 59.67 n/a 477.74 1910.96
Starch (g) n/a 0.0 0.19 n/a n/a n/a n/a n/a 0.02 n/a n/a n/a n/a n/a 0.21 0.84
Sucrose (g) 0.07 0.25 0.49 n/a n/a n/a 0.34 n/a 0.09 0.0 0.01 n/a n/a n/a 1.25 5.0
Glucose (dextrose) (g) 0.02 0.49 0.08 n/a n/a n/a 0.01 n/a 0.0 0.01 0.0 n/a n/a n/a 0.61 2.44
Fructose (g) 0.02 0.32 0.07 n/a n/a n/a 0.03 n/a 0.0 0.03 0.0 n/a n/a n/a 0.47 1.88
Lactose (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0
Maltose (g) 0.0 0.0 0.0 n/a n/a n/a 0.01 n/a 0.0 0.0 0.0 n/a n/a n/a 0.01 0.04
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0
Water (g) 10.75 22.05 11.98 0.01 143.35 0.05 5.43 1.54 0.11 0.05 0.06 n/a 0.0 n/a 195.4 781.6
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0
Sugars (g) 0.11 1.05 0.64 n/a 1.25 n/a 0.39 6.1 0.09 0.05 0.02 n/a 0.0 n/a 9.7 38.8
Galactose (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 1.2 0.4 0.4 0.0 0.0 0.3 0.4 0.4 0.3 0.2 0.1 n/a 0.0 n/a 3.7 14.8
Calcium (mg) 25.9 5.693 4.479 0.05 0.0 8.34 1.722 5.466 6.27 1.807 1.007 n/a 0.068 n/a 60.8 243.2
Iron (mg) 3.99 0.05 0.04 0.0 0.0 0.43 0.1 0.18 0.09 0.09 0.23 n/a 0.04 n/a 5.25 21.0
Magnesium (mg) 23.125 2.475 1.629 0.119 n/a 1.2 2.273 3.609 6.365 1.105 1.062 n/a 0.0 n/a 42.961 171.844
Phosphorus (mg) 106.375 7.178 4.75 0.113 n/a 1.13 7.439 11.859 11.495 1.97 1.474 n/a 0.0 n/a 153.783 615.132
Potassium (mg) 106.375 36.135 43.432 0.776 n/a 5.29 16.806 76.931 16.744 12.454 13.888 n/a 0.068 n/a 328.897 1315.588
Sodium (mg) 4.625 0.99 9.365 0.067 587.5 0.23 0.344 1.238 0.024 6.565 0.209 n/a 0.135 n/a 611.291 2445.164
Zinc (mg) 1.01 0.04 0.03 0.0 n/a 0.04 0.09 0.03 0.07 0.02 0.02 n/a 0.0 n/a 1.35 5.4
Copper (mg) 0.204 0.01 0.007 0.0 n/a 0.004 0.012 0.037 0.024 0.003 0.003 n/a 0.0 n/a 0.304 1.216
Manganese (mg) 1.008 0.032 0.019 0.013 n/a 0.082 0.028 0.032 0.054 0.014 0.043 n/a 0.0 n/a 1.326 5.304
Selenium (mcg) 14.0 0.1 0.0 0.0 n/a 0.0 0.1 0.1 0.1 0.0 0.0 n/a 0.0 n/a 14.5 58.0
Vitamin A, IU (IU) 0.0 0.495 2267.422 0.239 312.844 61.85 52.689 0.0 0.024 192.725 0.0 n/a 0.0 n/a 2888.287 11553.148
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.0 0.0 113.33 0.012 n/a 3.09 2.617 0.0 0.0 9.64 0.0 n/a 0.0 n/a 128.689 514.756
Beta Carotene (mcg) 0.0 0.248 1124.482 n/a n/a n/a 30.925 0.0 0.024 97.5 0.0 n/a 0.0 n/a 1253.178 5012.712
Vitamin E (mg) 0.1 0.0 0.09 n/a n/a n/a 0.01 0.01 0.62 0.19 0.02 n/a 0.97 n/a 2.01 8.04
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.136 n/a n/a n/a 0.0 0.0 0.0 0.137 0.0 n/a 0.0 n/a 0.272 1.088
Lutein + zeaxanthin (mcg) 0.0 0.99 34.746 n/a n/a n/a 170.603 0.0 0.024 2.015 0.0 n/a 0.0 n/a 208.378 833.512
Tocopherol, beta (mg) n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0.01 0.0 0.0 n/a 0.01 n/a 0.02 0.08
Tocopherol, gamma (mg) n/a 0.0 0.0 n/a n/a n/a 0.07 n/a 0.02 0.02 0.0 n/a 0.06 n/a 0.16 0.64
Tocopherol, delta (mg) n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0
Vitamin C (mg) 0.0 1.8 0.8 0.0 0.0 0.5 2.8 0.3 0.0 0.4 0.1 n/a 0.0 n/a 6.8 27.2
Thiamin (mg) 0.537 0.012 0.01 0.0 n/a 0.0 0.019 0.001 0.005 0.002 0.001 n/a 0.0 n/a 0.586 2.344
Riboflavin (mg) 0.046 0.007 0.008 0.0 n/a 0.004 0.009 0.02 0.024 0.005 0.001 n/a 0.0 n/a 0.125 0.5
Niacin (mg) 3.876 0.03 0.133 0.001 n/a 0.02 0.144 0.118 0.081 0.051 0.028 n/a 0.0 n/a 4.481 17.924
Pantothenic acid (mg) 0.934 0.03 0.037 n/a n/a n/a 0.007 0.014 0.011 n/a n/a n/a 0.0 n/a 1.033 4.132
Vitamin B-6 (mg) 0.148 0.03 0.019 0.0 n/a 0.017 0.012 0.033 0.003 0.024 0.01 n/a 0.0 n/a 0.296 1.184
Folate (mcg) 213.675 4.703 2.579 0.042 n/a 1.8 4.477 0.309 1.188 0.65 0.215 n/a 0.0 n/a 229.636 918.544
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0
Choline (mg) 5.4 1.5 1.2 n/a n/a n/a 2.0 1.1 1.2 0.4 0.3 n/a 0.0 n/a 13.1 52.4
Folic acid (mcg) 206.275 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 206.275 825.1
Tryptophan (g) 0.074 0.002 0.001 n/a n/a n/a 0.003 n/a 0.005 n/a n/a n/a 0.0 n/a 0.086 0.344
Threonine (g) 0.241 0.005 0.026 n/a n/a n/a 0.014 n/a 0.014 n/a n/a n/a 0.0 n/a 0.299 1.196
Isoleucine (g) 0.287 0.002 0.011 n/a n/a n/a 0.014 n/a 0.017 n/a n/a n/a 0.0 n/a 0.33 1.32
Leucine (g) 0.546 0.007 0.014 n/a n/a n/a 0.022 n/a 0.035 n/a n/a n/a 0.0 n/a 0.624 2.496
Lysine (g) 0.241 0.01 0.014 n/a n/a n/a 0.022 n/a 0.014 n/a n/a n/a 0.0 n/a 0.3 1.2
Methionine (g) 0.157 0.0 0.003 n/a n/a n/a 0.006 n/a 0.004 n/a n/a n/a 0.0 n/a 0.169 0.676
Cystine (g) 0.139 0.0 0.011 n/a n/a n/a 0.002 n/a 0.005 n/a n/a n/a 0.0 n/a 0.156 0.624
Phenylalanine (g) 0.352 0.007 0.008 n/a n/a n/a 0.014 n/a 0.027 n/a n/a n/a 0.0 n/a 0.407 1.628
Tyrosine (g) 0.222 0.002 0.005 n/a n/a n/a 0.008 n/a 0.011 n/a n/a n/a 0.0 n/a 0.248 0.992
Valine (g) 0.407 0.005 0.01 n/a n/a n/a 0.017 n/a 0.019 n/a n/a n/a 0.0 n/a 0.457 1.828
Arginine (g) 0.546 0.025 0.012 n/a n/a n/a 0.03 n/a 0.058 n/a n/a n/a 0.0 n/a 0.671 2.684
Histidine (g) 0.157 0.002 0.005 n/a n/a n/a 0.008 n/a 0.013 n/a n/a n/a 0.0 n/a 0.186 0.744
Alanine (g) 0.379 0.005 0.015 n/a n/a n/a 0.017 n/a 0.024 n/a n/a n/a 0.0 n/a 0.44 1.76
Aspartic acid (g) 0.62 0.022 0.026 n/a n/a n/a 0.034 n/a 0.069 n/a n/a n/a 0.0 n/a 0.771 3.084
Glutamic acid (g) 1.286 0.064 0.05 n/a n/a n/a 0.051 n/a 0.162 n/a n/a n/a 0.0 n/a 1.613 6.452
Glycine (g) 0.305 0.007 0.007 n/a n/a n/a 0.012 n/a 0.035 n/a n/a n/a 0.0 n/a 0.367 1.468
Proline (g) 0.315 0.002 0.007 n/a n/a n/a 0.012 n/a 0.024 n/a n/a n/a 0.0 n/a 0.36 1.44
Serine (g) 0.352 0.005 0.007 n/a n/a n/a 0.012 n/a 0.023 n/a n/a n/a 0.0 n/a 0.398 1.592
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0
Trans Fat (g) n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.167 0.01 0.005 0.001 0.0 0.023 0.005 0.015 0.089 0.019 0.017 n/a 0.932 n/a 1.283 5.132
Phytosterols (mg) n/a 3.713 n/a n/a n/a n/a n/a n/a n/a 0.54 0.451 n/a 14.918 n/a 19.621 78.484
Monounsaturated Fat (g) 0.194 0.002 0.001 0.0 n/a 0.016 0.003 0.002 0.734 0.023 0.009 n/a 4.925 n/a 5.91 23.64
Polyunsaturated (g) 0.167 0.005 0.016 0.001 n/a 0.023 0.013 0.014 0.287 0.048 0.012 n/a 0.71 n/a 1.296 5.184