1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 2.4 g | ||
| protein | 7.1 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| 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
Source of Calories
About Pulao
Pulao is a flavorful rice dish enjoyed across South Asia and the Middle East, particularly in Indian, Pakistani, and Persian cuisines. It features long-grain rice cooked with aromatic spices, vegetables, and protein options like chicken, lamb, or paneer. Pulao is typically prepared using ingredients like cumin, cardamom, and saffron, which enhance both taste and nutritional value. With a moderate calorie count of around 125 calories per serving, pulao offers balanced macronutrients including 3g of protein, 20g of carbohydrates, and 4g of fat. It also contributes small amounts of essential vitamins and minerals, such as iron (0.75mg), calcium (20mg), and vitamin C (2.5mg), while containing 1.5g of fiber to support digestion.
Health Benefits
- Provides energy due to its carbohydrate content, primarily from rice.
- Supports digestion with fiber content (1.5g per serving).
- Boosts iron levels (0.75mg), aiding oxygen transport in the body.
- Promotes bone health with calcium contribution (20mg per serving).
- Enhances immunity slightly with vitamin C (2.5mg).
Dietary Considerations
Selection and Storage
Store cooked pulao in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving.
Common Questions About Pulao Nutrition
Is Pulao high in protein?
Pulao contains 3 grams of protein per serving (approximately 125 calories per serving). While it provides some protein, it is not considered a high-protein food and should be paired with a protein-rich side like lentils or yogurt for balanced nutrition.
Can I eat Pulao on a keto diet?
Pulao is not suitable for a keto diet due to its high carbohydrate content. It contains 20 grams of carbs per serving, which exceeds the carb allowance for keto meal plans.
What are the health benefits of eating Pulao?
Pulao provides energy due to its moderate calorie and carb content, and contains fiber (1.5 grams per serving) which supports digestion. However, it can be high in sodium if prepared with additional salt or stock, so moderation is advised.
What is the recommended portion size for Pulao?
A standard serving of Pulao is around 1 cup, providing 125 calories. For a balanced meal, pair it with vegetables, proteins, or a fresh side salad to avoid an excess of carbs and improve overall nutritional value.
How does Pulao compare to plain rice in terms of nutrition?
Pulao is typically more flavorful due to added spices, vegetables, or protein, but it also contains more calories and nutrients compared to plain rice. For instance, it has 4 grams of fat and added sodium (150 mg per serving), whereas plain rice is virtually fat-free and contains minimal sodium.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Indian Dietary Patterns and Health OutcomesAmerican Journal of Clinical NutritionDiscusses the health effects of traditional Indian dishes like pulao and their role in balanced diets based on regional dietary patterns.
- Dietary Guidelines for Americans, 2020-2025US Department of Health & Human ServicesProvides guidance on grain-based dishes like pulao, emphasizing nutrient-dense food choices and balanced meals.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
