Pulao Goan Nutrition Facts: Calories, Macros & Health Benefits
Summary: Pulao Goan contains 168 calories, 3.8g protein, 24.5g carbs, and 5.8g fat per one bowl (200g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 168 kcal | 8% |
| Protein | 3.8g | 8% |
| Carbohydrates | 24.5g | 9% |
| Total Fat | 5.8g | 7% |
| Fiber | 1.2g | 4% |
| Sugar | 1.5g | -- |
| Saturated Fat | 2.8g | 14% |
| Sodium | 310.0mg | 13% |
| Potassium | 4.0mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 95.0mg | 528% |
| Magnesium | 0.80mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.03mcg | 0% |
| Vitamin B6 | 1.0mg | 59% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 10.0mcg | 2% |
| Vitamin E | 0.50mg | 3% |
| Phosphorus | 35.0mg | 3% |
Is Pulao Goan Good for You?
Pulao Goan provides 168 calories per one bowl (200g) with 3.8g protein, 24.5g carbohydrates, and 5.8g fat. It is a source of saturated fat (14% dv), sodium (13% dv), iron (528% dv).
Goan-style pulao made with basmati rice cooked with coconut milk, whole spices (cinnamon, cloves, cardamom), onions, cashews, and sometimes raisins. Mildly spiced with a coconut flavor typical of Goan cuisine.
Key Health Benefits of Pulao Goan
- Saturated Fat (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (528% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (500% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (59% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Pulao Goan Nutrition with Gram
Use Gram to log pulao goan and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in pulao goan?
Pulao Goan contains 168 calories per one bowl (200g).
How much protein is in pulao goan?
Pulao Goan provides 3.8g of protein per one bowl (200g).
How many carbs are in pulao goan?
Pulao Goan has 24.5g of carbohydrates per one bowl (200g).
Is pulao goan good for tracking nutrition?
Yes. Pulao Goan can be logged by calories, macros, and micronutrients in the Gram app.
How should I use pulao goan in a meal plan?
Use Pulao Goan as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track pulao goan and thousands of other foods with the Gram app.