Polao

Dinner

Item Rating: 73/100

1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 5.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		470.6 mg	20%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	3.5 g	12%
	Sugars	2.4 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		35.3 mg	2%
Iron		1.8 mg	10%
Potassium		176.5 mg	3%

* 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: 53 cal (18.1%)

Protein: 28 cal (9.7%)

Carbs: 211 cal (72.2%)

About Polao

Polao, also known as pilaf or pulao, is a flavorful rice-based dish commonly found in South Asian, Central Asian, and Middle Eastern cuisines. Traditionally made by cooking rice with spices, meat, vegetables, or nuts, it is celebrated for its aromatic and savory profile. Nutritionally, polao provides a good source of carbohydrates and moderate protein from the rice and added ingredients. Depending on its preparation, it may also offer essential vitamins and minerals like iron, calcium, and fiber from vegetables and spices. On average, a single serving contains approximately 125 calories, 3g of protein, and 22.5g of carbohydrates, making it a balanced yet energy-rich dish for varied diets.

Health Benefits

• Provides sustained energy due to its carbohydrate content (22.5g per serving).
• Supports iron intake, especially when prepared with added meats or lentils (0.75 mg iron per serving).
• Can aid in digestion if prepared with fiber-rich vegetables (1.5g fiber per serving).

Dietary Considerations

Allergens: Contains gluten (if wheat-based spices such as garam masala are used), nuts (if included), dairy (if ghee or yogurt is added)

Suitable for: Vegetarian (if made without meat), halal (if appropriately sourced)

Not suitable for: Gluten-free diets (if contaminated or contains gluten-based spices), vegan diets (if made with ghee or dairy products)

Selection and Storage

Store cooked polao in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving to ensure food safety.

Common Questions About Polao Nutrition

Is Polao high in protein?

Polao contains 3 grams of protein per serving (typically around 100 grams). While it provides some protein, it is not considered a high-protein food and would need to be paired with protein-rich ingredients such as chicken or lentils for a more balanced meal.

Can I eat Polao on a keto diet?

Polao is generally not keto-friendly as it contains 22.5 grams of carbohydrates per serving. The keto diet emphasizes very low-carb intake, making rice-based dishes like Polao unsuitable unless substituted with cauliflower rice or other low-carb alternatives.

What are the health benefits and concerns of eating Polao?

Polao provides energy through its carbohydrate content (22.5 grams) and contains fiber (1.5 grams) for digestive support. However, the sodium content (200 mg per serving) could be a concern for those monitoring their salt intake. Additionally, depending on its ingredients, high oil or ghee content in Polao could increase calorie and fat levels.

What is the recommended serving size for Polao?

A typical serving size of Polao is around 100 grams, which contains 125 calories. This portion is suitable for most diets as a side dish but may need to be adjusted based on your daily calorie requirements or paired with vegetables and protein for a complete meal.

How does Polao compare to plain rice in nutrition?

Polao is often higher in calories, fat, and sodium compared to plain white rice due to added ingredients like oil, spices, and sometimes nuts or vegetables. Plain white rice typically has fewer calories and fat, but Polao offers more flavor and nutrients from added ingredients, depending on the recipe.

Data Sources & Scientific References