Pulav

Dinner

Item Rating: 71/100

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 Pulav

Pulav, also known as Pulao, is a popular mixed rice dish originating from South Asia. It is traditionally made by cooking rice with aromatic spices, vegetables, and occasionally meats or seafood. This dish is a staple in Indian cuisine and has variations across the Middle East, Central Asia, and Southeast Asia. Nutritionally, Pulav is typically moderate in calories, providing energy primarily from carbohydrates (22.5g per serving). It contains small amounts of protein (3g), healthy fats (2.5g), and dietary fiber (1.5g), which support digestion. Depending on the ingredients (e.g., added vegetables or protein), the nutrient profile of Pulav can vary significantly, enhancing its health benefits. Pulav also provides essential minerals such as iron (0.75mg) and calcium (15mg). Certain recipes may include vitamin-rich ingredients like peas or carrots, boosting vitamin C content for added antioxidants.

Health Benefits

• Supports energy levels due to its significant carbohydrate content (22.5g per serving).
• Promotes healthy digestion with dietary fiber (1.5g per serving) from added vegetables and rice.
• Contributes to bone health with calcium (15mg per serving).
• Provides iron (0.75mg per serving), supporting oxygen transport in the blood.
• Antioxidant properties are enhanced when vegetables rich in vitamin C (e.g., peas, carrots) are included.

Dietary Considerations

Allergens: Contains wheat (if added gluten-containing grains), nuts (if included)

Suitable for: Vegetarian (if made without meat), gluten-free (if only rice-based)

Not suitable for: Vegan (if made with ghee or animal-based stock), low-carb (due to high carbohydrate content)

Selection and Storage

Store Pulav in an airtight container and refrigerate within 2 hours of cooking; consume within 3 days. Reheat thoroughly before serving.

Common Questions About Pulav Nutrition

Is Pulav high in protein?

Pulav is not particularly high in protein. A 1-cup serving of Pulav contains around 3 grams of protein, which mainly comes from the rice and any added vegetables or lentils. To increase protein content, consider adding peas, tofu, paneer, or chicken, depending on your dietary preferences.

Can I eat Pulav on a low-carb or keto diet?

Pulav is not suitable for a keto or strict low-carb diet as it contains approximately 22.5 grams of carbohydrates per 1-cup serving, primarily from the rice. For a lower-carb alternative, consider making Pulav with cauliflower rice instead of regular rice.

Is Pulav healthy to eat regularly?

Pulav can be a healthy choice when balanced with vegetables, spices, and lean protein. It provides 125 calories, 1.5 grams of fiber, and essential nutrients depending on the ingredients used. However, it can be high in sodium (200 mg per serving), so it's best to keep an eye on added salt if consumed regularly.

What is the recommended portion size for Pulav?

A standard portion size for Pulav is typically 1 cup, which provides 125 calories. This amount is a good base, but adjust portions based on your individual caloric and macronutrient needs, especially if paired with other dishes or proteins.

How does Pulav compare to plain rice in terms of nutrition?

Pulav is slightly more nutrient-dense than plain rice due to the addition of spices, vegetables, and sometimes legumes. While 1 cup of plain white rice provides roughly 205 calories and no fiber, Pulav contains fewer calories (125 per cup) and has about 1.5 grams of fiber and a more diverse nutrient profile. However, its exact nutritional value depends on the specific recipe.

Data Sources & Scientific References