Pulav Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of pulav contains 142 calories, 2.8g protein, 22.5g carbs, and 4.2g fat. Pulav is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 142 kcal | 7% |
| Protein | 2.8g | 6% |
| Carbohydrates | 22.5g | 8% |
| Total Fat | 4.2g | 5% |
| Fiber | 1.2g | 4% |
| Sodium | 280.0mg | 12% |
| Potassium | 3.0mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 85.0mg | 472% |
| Magnesium | 0.50mg | 0% |
| Zinc | 45.0mg | 409% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.03mcg | 0% |
| Phosphorus | 40.0mg | 3% |
Is Pulav Good for You?
Yes, pulav is a nutritious grain-based dish that provides meaningful amounts of essential minerals. Per 100g, it delivers 85mg of iron (472% Daily Value) and 45mg of zinc (409% Daily Value), two critical nutrients for immune function and energy metabolism. With only 142 calories and 2.8g of protein, it is a relatively light option that fits well into balanced meal plans.
Key Health Benefits of Pulav
Iron powerhouse for energy: Pulav contains 85mg of iron per 100g, supplying 472% of your daily requirement. This mineral is essential for oxygen transport in the blood and helps prevent fatigue and anemia.
Immune-boosting zinc: With 45mg of zinc per serving, it is an exceptional source of this mineral, which supports immune cell function and wound healing. Few foods match pulav’s zinc concentration at this calorie level.
Moderate carbohydrate content: The 22.5g of carbohydrates per 100g provides steady energy without excessive calories. It is a sensible choice for those managing blood sugar levels, especially when paired with protein sources.
Low-calorie base: At just 142 calories per 100g, pulav is a relatively light grain dish. It is ideal for building balanced plates without significantly increasing daily caloric intake.
Sodium consideration for seasoning: Pulav contains 280mg of sodium per 100g (12% Daily Value), reflecting traditional cooking methods. This moderate sodium level is typical for savory rice dishes and allows room for additional seasonings.
How Does Pulav Compare?
Compared to plain white rice, pulav is nutritionally superior due to its spices and added vegetables, which contribute to its mineral density and fiber content. While both are grain-based staples, pulav’s preparation with aromatic spices and vegetables makes it a more nutrient-dense choice. It is particularly notable for delivering substantially higher iron and zinc levels than basic rice pilaf preparations.
Frequently Asked Questions
How many calories is in pulav?
Pulav contains 142 calories per 100g serving. A typical individual serving (about 150g) would provide approximately 213 calories, making it a relatively light grain dish suitable for most meal plans.
Is pulav good for weight loss?
Pulav can fit into a weight loss plan given its modest 142 calories per 100g and low fat content of 4.2g. However, portion control is important, as the calorie density increases with added ghee or oil, so preparation method matters significantly.
How much iron does pulav contain?
Pulav is exceptionally high in iron, providing 85mg per 100g—that’s 472% of the daily recommended value. This makes it an outstanding choice for those seeking to boost their iron intake, particularly important for vegetarians and vegans.
Is pulav suitable for a vegetarian diet?
Yes, pulav is an excellent vegetarian option, providing plant-based protein (2.8g per 100g) and substantial minerals like iron and zinc. It is naturally free of animal products and commonly prepared with vegetables, making it a complete vegetarian staple.
How should I store cooked pulav?
Cooked pulav should be refrigerated in an airtight container and consumed within 3-4 days for food safety. You can also freeze pulav for up to 2-3 months; simply reheat gently with a splash of water to restore its texture.
How to Track Pulav Nutrition with Gram
The Gram app makes logging pulav effortless—simply snap a photo of your serving using our AI food scanner, and it automatically identifies the portion and pulls up the complete nutritional breakdown. You’ll see exactly how much iron, zinc, calories, and every other nutrient you’re consuming in seconds. Tracking pulav through Gram helps you understand how this mineral-rich dish fits into your daily nutrition goals.
Frequently Asked Questions
How many calories is in pulav?
Pulav contains 142 calories per 100g serving. A typical individual serving (about 150g) would provide approximately 213 calories, making it a relatively light grain dish suitable for most meal plans.
Is pulav good for weight loss?
Pulav can fit into a weight loss plan given its modest 142 calories per 100g and low fat content of 4.2g. However, portion control is important, as the calorie density increases with added ghee or oil, so preparation method matters significantly.
How much iron does pulav contain?
Pulav is exceptionally high in iron, providing 85mg per 100g—that's 472% of the daily recommended value. This makes it an outstanding choice for those seeking to boost their iron intake, particularly important for vegetarians and vegans.
Is pulav suitable for a vegetarian diet?
Yes, pulav is an excellent vegetarian option, providing plant-based protein (2.8g per 100g) and substantial minerals like iron and zinc. It is naturally free of animal products and commonly prepared with vegetables, making it a complete vegetarian staple.
How should I store cooked pulav?
Cooked pulav should be refrigerated in an airtight container and consumed within 3-4 days for food safety. You can also freeze pulav for up to 2-3 months; simply reheat gently with a splash of water to restore its 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 pulav and thousands of other foods with the Gram app.