1 serving (250 grams) contains 350 calories, 7.0 grams of protein, 10.0 grams of fat, and 55.0 grams of carbohydrates.
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Nutrition Information
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 | 51.9 g | 18% | |
| Dietary Fiber | 3.8 g | 13% | |
| Sugars | 4.7 g | ||
| protein | 6.6 g | 13% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 188.7 mg | 4% | |
* 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 Tawa pulao
Tawa Pulao is a popular street food dish from India, particularly associated with Mumbai cuisine. It is made by stir-frying cooked rice with a vibrant combination of vegetables, spices, and often a dash of butter or oil, on a flat griddle called a 'tawa.' The dish is flavored with ingredients like tomatoes, capsicum, green peas, and aromatic spices such as ginger-garlic paste and pav bhaji masala. Tawa Pulao is a nutrient-dense meal offering a balance of carbohydrates from the rice, vitamins and minerals from the vegetables, and some fat depending on the cooking method. The inclusion of fresh vegetables provides fiber, making it filling and satisfying, while the use of spices adds flavor without the need for excess additives or preservatives.
Health Benefits
- Rich source of dietary fiber due to the inclusion of vegetables like peas, tomatoes, and capsicum, which aid in digestion.
- Provides vitamin C, especially from tomatoes and capsicum, which supports the immune system and skin health.
- Contains iron from ingredients like green peas and spinach (if added), helping combat iron-deficiency anemia.
- Offers sustained energy from rice, a complex carbohydrate, ideal for active lifestyles.
- Spices like turmeric in the dish are rich in curcumin, known for its anti-inflammatory and antioxidant properties.
Dietary Considerations
Selection and Storage
Store leftover Tawa Pulao in an airtight container in the refrigerator and consume within 24 hours. Reheat on a skillet with a small splash of water to restore moisture and prevent drying.
Common Questions About Tawa pulao Nutrition
What is the nutritional content of Tawa Pulao?
Tawa Pulao typically contains around 300-350 calories per serving (1 cup), depending on the ingredients used. It provides 6-8 grams of protein, 50-60 grams of carbohydrates, and 8-10 grams of fat per serving. It is also a good source of vitamins A and C from the vegetables and some iron from the rice.
Is Tawa Pulao suitable for a vegan or vegetarian diet?
Yes, Tawa Pulao is naturally vegetarian as it is made with rice, vegetables, and spices. To make it vegan, simply ensure that no ghee or butter is used during preparation and replace it with plant-based oils like sunflower or vegetable oil.
What are the health benefits and concerns of eating Tawa Pulao?
Tawa Pulao is rich in carbohydrates, making it a good energy source for active individuals. The vegetables contribute antioxidants and vitamins, supporting overall health. However, it can be high in calories and sodium if prepared with excessive oil or salt, so portion control is important, especially for weight management and heart health.
What is the recommended serving size for Tawa Pulao?
A standard serving size of Tawa Pulao is about 1 cup (approximately 200-250 grams). This portion is sufficient for a balanced meal when paired with a side salad or yogurt to add protein and balance the meal's nutritional profile.
How does Tawa Pulao compare to plain rice or fried rice?
Tawa Pulao is more flavorful and nutrient-dense than plain rice due to the addition of vegetables, spices, and sometimes toppings like coriander. Compared to fried rice, Tawa Pulao typically uses less oil and avoids soy sauce, which may make it a slightly healthier option depending on the preparation method.
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.
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.
