Turkey and rice pilaf has a average-calorie, low-carb, high-fat and very high-protein content. It is a good source of Vitamin B6 and Niacin.
The food contains 11.2g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 29.7 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 62, for Turkey and rice pilaf, and we advise that this food in moderation.
Calories from Protein | 40% | |
Calories from Fat | 44% | |
Calories from Carbs | 15% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 865 IU | 17.3% | ||
Vitamin C | 1.6 mg | 2.7% | ||
Vitamin D | 0 IU | |||
Vitamin E | 1.6 mg | 5.3% | ||
Thiamin | 0.13 mg | 8.5% | ||
Riboflavin | 0.26 mg | 15.3% | ||
Niacin | 4.2 mg | 21.1% | ||
Vitamin B6 | 0.43 mg | 21.3% | ||
Folate | 31.6 mcg | 7.9% | ||
Vitamin B12 | 0.37 mcg | 6.2% | ||
Pantothenic Acid | 1.5 mg | 14.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 43 mg | 4.3% | ||
Iron | 2.8 mg | 15.6% | ||
Magnesium | 31.2 mg | 7.8% | ||
Phosphorus | 226 mg | 22.6% | ||
Potassium | 351.6 mg | 10% | ||
Sodium | 86.5 mg | 3.6% | ||
Zinc | 4.7 mg | 31.2% | ||
Copper | 0.2 mg | 10.1% | ||
Manganese | 0.21 mg | 10.7% | ||
Selenium | 43.5 mcg | 62.1% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 11.2 g | 3.7% | ||
Dietary Fiber | 0.6 g | 2.4% | ||
Sugars | 0.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 29.7 g | 59.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 14.5 g | 22.3% | ||
Saturated Fat | 3.4 g | 17% | ||
Monounsaturated Fat | 6.9 g | |||
Polyunsaturated Fat | 2.8 g |
Serving size
Amount Per Serving
Calories 301 Calories from Fat 0
% Daily Value *
Total Fat 14.5 g 22.3%
Saturated Fat 3.4 g 17%
Trans Fat
Cholesterol 85 mg 28.3%
Sodium 86.5 mg 3.6%
Total Carbohydrates 11.2 g 3.7%
Dietary Fiber 0.6 g2.4%
Sugars 0.3 g
Protein 29.7 g 59.4%
Vitamin A 17.3% Vitamin C 2.7%
Calcium 4.3% Iron 15.6%
*Based on a 2000 Calorie diet
Per Serving | Calories 265
Protein 18.4 g | Carbs 15.9 g | Fat 14.9 g
Per Serving | Calories 186
Protein 6.4 g | Carbs 32.6 g | Fat 2.9 g
Per Serving | Calories 181
Protein 9.6 g | Carbs 23.7 g | Fat 5.6 g
Per Serving | Calories 375
Protein 30.6 g | Carbs 35.2 g | Fat 12.2 g
Per Serving | Calories 378
Protein 24.2 g | Carbs 41.6 g | Fat 12.5 g
Per Serving | Calories 140
Protein 3.4 g | Carbs 30.8 g | Fat 0.4 g
Per Serving | Calories 305
Protein 23.4 g | Carbs 34.9 g | Fat 7.2 g
Per Serving | Calories 57
Protein 3.9 g | Carbs 8.8 g | Fat 1.5 g