Pulao Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of pulao contains 160 calories, 3.5g protein, 27g carbs, and 4.5g fat. Pulao is a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 160 kcal | 8% |
| Protein | 3.5g | 7% |
| Carbohydrates | 27.0g | 10% |
| Total Fat | 4.5g | 6% |
| Fiber | 1.2g | 4% |
| Sodium | 220.0mg | 10% |
Is Pulao Good for You?
Yes, pulao is a nutritious grain-based dish that can be part of a balanced diet. A 100-gram serving provides 27g of carbohydrates (10% Daily Value) for sustained energy, 3.5g of protein (7% Daily Value) for muscle support, and only 160 calories, making it a relatively light option for portion-controlled meals.
Key Health Benefits of Pulao
Steady Energy Source — With 27g of carbohydrates per 100g serving, pulao delivers complex carbs that fuel your body throughout the day without causing rapid blood sugar spikes, especially when made with brown rice or whole grains.
Moderate Calorie Content — At 160 calories per 100g, it is a calorie-conscious choice that won’t derail your daily intake while still providing satisfying portions and important micronutrients.
Protein Contribution — Each serving contains 3.5g of protein, which supports muscle maintenance and recovery; combining pulao with legumes or meat-based variations can significantly boost this nutrient.
Low Fiber Support — While pulao contains 1.2g of fiber per 100g (4% Daily Value), it is often prepared with vegetables that add additional fiber for digestive health and sustained fullness.
Reasonable Sodium Levels — At 220mg per 100g (10% Daily Value), it is a sensible sodium option when prepared at home, and it remains well within daily limits for heart-conscious eaters.
How Does Pulao Compare?
Compared to fried rice, pulao stands out with lower fat content—its 4.5g per 100g (6% Daily Value) versus fried rice’s significantly higher oil-based fat profile. While both are grain dishes, pulao’s cooking method uses less oil and more broth, making it a lighter alternative that retains comparable carbohydrate benefits.
Frequently Asked Questions
How many calories is in pulao?
A 100-gram serving of pulao contains 160 calories (8% of a 2,000-calorie daily diet). A typical restaurant portion of 200-250 grams would contain roughly 320-400 calories, depending on preparation method and ingredients.
Is pulao good for weight loss?
Pulao can support weight loss when portion-controlled, thanks to its moderate 160 calories per 100g and satisfying carbohydrate and protein content. Pairing it with high-fiber vegetables and lean proteins maximizes fullness while keeping calories in check.
How much protein does pulao contain?
Pulao provides 3.5g of protein per 100g serving (7% Daily Value). To increase protein intake, consider preparing pulao with lentils, chickpeas, chicken, or lamb, which can double or triple the protein content.
Is pulao suitable for a diabetic diet?
Pulao can fit into a diabetic-friendly diet when made with basmati or brown rice and portion-controlled to roughly 100-150g per meal. Its 27g carbohydrates per 100g should be paired with protein and vegetables to moderate blood sugar impact.
How should I store cooked pulao?
Cooked pulao should be refrigerated in an airtight container within 2 hours of cooking and consumed within 3-4 days. It can also be frozen for up to 3 months; simply reheat gently with a splash of water to restore texture.
How to Track Pulao Nutrition with Gram
The Gram app makes logging your pulao intake effortless—simply snap a photo of your plate, and our AI food scanning technology instantly identifies the dish and portion size. You’ll see a complete nutrient breakdown showing calories, protein, carbohydrates, fiber, sodium, and more, helping you stay aligned with your daily nutrition goals.
Frequently Asked Questions
How many calories is in pulao?
A 100-gram serving of pulao contains 160 calories (8% of a 2,000-calorie daily diet). A typical restaurant portion of 200-250 grams would contain roughly 320-400 calories, depending on preparation method and ingredients.
Is pulao good for weight loss?
Pulao can support weight loss when portion-controlled, thanks to its moderate 160 calories per 100g and satisfying carbohydrate and protein content. Pairing it with high-fiber vegetables and lean proteins maximizes fullness while keeping calories in check.
How much protein does pulao contain?
Pulao provides 3.5g of protein per 100g serving (7% Daily Value). To increase protein intake, consider preparing pulao with lentils, chickpeas, chicken, or lamb, which can double or triple the protein content.
Is pulao suitable for a diabetic diet?
Pulao can fit into a diabetic-friendly diet when made with basmati or brown rice and portion-controlled to roughly 100-150g per meal. Its 27g carbohydrates per 100g should be paired with protein and vegetables to moderate blood sugar impact.
How should I store cooked pulao?
Cooked pulao should be refrigerated in an airtight container within 2 hours of cooking and consumed within 3-4 days. It can also be frozen for up to 3 months; simply reheat gently with a splash of water to restore texture.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track pulao and thousands of other foods with the Gram app.