Indian food calories
Calories in Vegetable pulao (पुलाव)
1 katori (150 g) of vegetable pulao has about 215 kcal. Per 100 g it provides 142 kcal, 3.2 g protein, 25 g carbohydrate and 3.5 g fat.
| Portion | Weight | Calories |
|---|---|---|
| 1 katori (150 g) | 150 g | 215 kcal |
| 1 plate (200 g) | 200 g | 285 kcal |
Macros per 100 g
| Energy | 142 kcal |
| Protein | 3.2 g |
| Carbohydrate | 25 g |
| Fat | 3.5 g |
| Fibre | 1.5 g |
Sugar, saturated fat and salt
These come from the USDA reference record below, not from our own data — they describe a comparable food rather than this exact preparation. Salt and sugar in home cooking vary with the recipe.
| Sugars | 0.48 g |
| Saturated fat | 0.44 g |
| Sodium | 414 mg |
| Iron | 0.74 mg |
| Calcium | 29 mg |
What changes the number
Pulao sits about 10% above plain rice per gram because of the cooking fat, which is a smaller penalty than most people assume — and the vegetables in it are a genuine gain over plain rice. It is still a carbohydrate dish with very little protein, so it works best beside dal or curd rather than as the whole meal. Biryani is a different proposition: more fat, more ghee, and usually a far larger serving.
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Learn the method: how to count calories in Indian food · your daily calorie target
Where this number comes from
Primary source: MetaFit Indian Curated v1.0, entry pulao_veg (Rice cooked with vegetables and oil or ghee.) — the same dataset the MetaFit app logs against. Checked by MetaFit Nutrition Team on 2026-09-22.
Cross-checked against USDA FoodData Central (Rice pilaf), which gives 137 kcal per 100 g — a 3.5% difference.
Home recipes vary, especially in oil and ghee.