Palaw

Lunch

Item Rating: 70/100

1 serving (250 grams) contains 350 calories, 8.0 grams of protein, 10.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		330.2
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		47.2 g	17%
	Dietary Fiber	2.8 g	10%
	Sugars	4.7 g
protein		7.5 g	15%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
Iron		1.9 mg	10%
Potassium		283.0 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 84 cal (27.9%)

Protein: 30 cal (9.9%)

Carbs: 188 cal (62.2%)

About Palaw

Palaw is a traditional rice dish originating from Central and South Asia, particularly popular in Afghan, Pakistani, and Iranian cuisines. Known for its fragrant aroma and versatile preparation, Palaw usually includes rice cooked with spices, vegetables, and sometimes meat or dried fruits. Nutritionally, Palaw provides a moderate source of energy with approximately 140 calories per serving, contributing 3.2g of protein, 20g of carbohydrates, and 4g of fat. It contains small amounts of calcium, iron, and vitamin C alongside 1.2g of fiber, making it a wholesome option for balanced meals. Depending on the recipe, the dish can be enriched with additional nutrients like potassium and antioxidants from included vegetables or proteins from added meat or legumes.

Health Benefits

• Supports energy levels due to its 20g carbohydrate content, which provides a steady source of fuel.
• Promotes digestive health with 1.2g of dietary fiber, aiding in regular bowel movements.
• Provides a small amount of iron (0.8mg) essential for red blood cell production and oxygen transport in the body.

Dietary Considerations

Allergens: Contains gluten (if wheat-based pasta or grains are included), nuts (if garnished with almonds), dairy (if yogurt or cream is used)

Suitable for: Vegetarian (if cooked without meat), low-fat diets (if oil and high-fat ingredients are minimized)

Not suitable for: Gluten-free diets (if traditional recipes use gluten-containing grains), vegan diets (if animal-based products like ghee or meat are added)

Selection and Storage

Store cooked Palaw in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming, adding water or broth if needed to restore moisture.

Common Questions About Palaw Nutrition

Is Palaw high in protein?

Palaw contains 3.2 grams of protein per 100 grams, which is a moderate amount but not considered high in protein compared to sources like meat or legumes. While it can contribute to your daily protein needs, it's best paired with other protein-rich foods if you're looking to increase your intake.

Can I eat Palaw on a keto diet?

Palaw is not suitable for a keto diet as it contains 20 grams of carbohydrates per 100 grams. Keto diets typically restrict daily carb intake to about 20–50 grams, making Palaw too carb-heavy for this purpose.

Are there health benefits to eating Palaw?

Palaw is relatively low in calories at 140 calories per 100 grams. It provides modest dietary fiber (1.2 grams), which aids digestion, and contains essential nutrients like sodium and minor amounts of sugar. However, its carbohydrate content may be a concern for those managing blood sugar levels or following low-carb diets.

How much Palaw should I eat per serving?

A standard serving size for Palaw is typically around 1 cup (roughly 150 grams), which contains approximately 210 calories, 4.8 grams of protein, and 30 grams of carbs. Adjust the portion based on your daily calorie needs and dietary goals.

How does Palaw compare to rice or quinoa?

Palaw is slightly lower in calories and protein compared to quinoa but has a similar carbohydrate content to rice. For example, both white rice and quinoa contain about 39–40 grams of carbs per 1 cup serving, while Palaw offers 30 grams. Additionally, rice tends to be lower in fiber, making Palaw a slightly better option in terms of digestion support.

Data Sources & Scientific References