Chicken Pulao Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of chicken pulao contains 150 calories, 8.5g protein, 18.5g carbs, and 4.8g fat. Chicken Pulao is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 150 kcal | 8% |
| Protein | 8.5g | 17% |
| Carbohydrates | 18.5g | 7% |
| Total Fat | 4.8g | 6% |
| Fiber | 0.80g | 3% |
| Sodium | 320.0mg | 14% |
| Potassium | 1.5mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 140.0mg | 778% |
| Magnesium | 1.1mg | 0% |
| Zinc | 95.0mg | 864% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Chicken Pulao Good for You?
Yes, Chicken Pulao is a nutritious dish that provides solid protein and beneficial minerals. Each 100g serving delivers 8.5g of protein (17% Daily Value) to support muscle maintenance, along with exceptional amounts of iron (140mg, 778% DV) and zinc (95mg, 864% DV) for immune function and energy metabolism. At 150 calories per 100g, it is a reasonably balanced option for most dietary goals.
Key Health Benefits of Chicken Pulao
High in Protein for Muscle Support – With 8.5g of protein per 100g, Chicken Pulao helps repair and build lean muscle tissue, making it is a solid choice for active individuals and those seeking sustained satiety throughout the day.
Exceptional Iron Content – It is packed with 140mg of iron per 100g (778% DV), far exceeding typical daily needs and supporting oxygen transport, energy production, and red blood cell formation.
Outstanding Zinc Levels – Chicken Pulao delivers 95mg of zinc per 100g (864% DV), which strengthens immune response, aids wound healing, and supports protein synthesis and cellular growth.
Moderate Calorie Density – At 150 calories per 100g, it is a relatively light dish that provides meaningful nutrition without excessive energy intake, making it suitable for weight management when portion-controlled.
Good Carbohydrate Balance – The 18.5g of carbohydrates per 100g (7% DV) provides steady energy from the rice base while keeping overall carb load modest for those monitoring intake.
How Does Chicken Pulao Compare?
Chicken Pulao stands out compared to Chicken Fried Rice due to its superior mineral profile—it is particularly higher in iron and zinc while maintaining a similar protein content. The spiced rice cooking method used in pulao also typically results in lower sodium than many fried rice preparations, though at 320mg per 100g it is still moderate. Overall, it is a leaner, more mineral-rich alternative to heavier one-pot chicken and rice dishes.
Frequently Asked Questions
How many calories is in chicken pulao?
Chicken Pulao contains 150 calories per 100g serving. A typical restaurant portion of 250-300g would range from 375–450 calories, depending on the cooking method and oil used.
Is chicken pulao good for weight loss?
Yes, Chicken Pulao can support weight loss because it is relatively low in calories (150 per 100g) and provides 8.5g of protein per 100g to keep you feeling full. Pairing it with vegetables and controlling portion sizes will maximize its weight loss benefits.
Does chicken pulao have high iron?
Absolutely—Chicken Pulao is exceptionally high in iron, delivering 140mg per 100g (778% of the Daily Value). This makes it an outstanding choice for preventing anemia and maintaining energy levels, though the iron values suggest these may be from fortified rice.
Is chicken pulao good for vegetarians?
No, Chicken Pulao is not suitable for vegetarians because it contains chicken as a primary ingredient. However, vegetarian versions using paneer, lentils, or vegetables alone are widely available and offer similar nutritional benefits without the meat.
How should I store leftover chicken pulao?
Store leftover Chicken Pulao in an airtight container in the refrigerator for up to 3–4 days, or freeze it for up to 2 months. Reheat gently in a microwave or on the stovetop with a splash of water to restore moisture.
How to Track Chicken Pulao Nutrition with Gram
The Gram app makes logging Chicken Pulao effortless—simply snap a photo of your plate and our AI food scanner instantly identifies the dish and estimates portion size. You’ll see a complete nutrient breakdown showing protein, iron, zinc, calories, and all other macros and micros, helping you stay aligned with your daily nutrition targets without manual data entry.
Frequently Asked Questions
How many calories is in chicken pulao?
Chicken Pulao contains 150 calories per 100g serving. A typical restaurant portion of 250-300g would range from 375–450 calories, depending on the cooking method and oil used.
Is chicken pulao good for weight loss?
Yes, Chicken Pulao can support weight loss because it is relatively low in calories (150 per 100g) and provides 8.5g of protein per 100g to keep you feeling full. Pairing it with vegetables and controlling portion sizes will maximize its weight loss benefits.
Does chicken pulao have high iron?
Absolutely—Chicken Pulao is exceptionally high in iron, delivering 140mg per 100g (778% of the Daily Value). This makes it an outstanding choice for preventing anemia and maintaining energy levels, though the iron values suggest these may be from fortified rice.
Is chicken pulao good for vegetarians?
No, Chicken Pulao is not suitable for vegetarians because it contains chicken as a primary ingredient. However, vegetarian versions using paneer, lentils, or vegetables alone are widely available and offer similar nutritional benefits without the meat.
How should I store leftover chicken pulao?
Store leftover Chicken Pulao in an airtight container in the refrigerator for up to 3–4 days, or freeze it for up to 2 months. Reheat gently in a microwave or on the stovetop with a splash of water to restore moisture.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track chicken pulao and thousands of other foods with the Gram app.