Veg pulao calories and macros
Real numbers for 1 katori (120 g), calculated from a stated recipe. We show our work below.
By Shivam Verma Updated
One katori of veg pulao (120 g) has roughly 200 calories, with about 4 g protein, 33.6 g carbohydrate, and 5.2 g fat. Pulao is rice cooked with a little ghee, whole spices, and vegetables, so it sits between plain rice and biryani: lighter and simpler than biryani, but richer than plain rice because of the tempering fat. The rice does most of the work, and the ghee, and the amount of it, is the main variable. A light home pulao is near 176 a katori, while a restaurant pulao with more ghee and cashews climbs toward 240. A katori of pulao is lighter than a plate of biryani mostly because it is a smaller portion; gram for gram the two are close, with pulao slightly denser than a light home veg biryani and lighter than a restaurant one. It is a carbohydrate-led dish with modest protein, so it pairs well with a dal or a raita to round out the meal. As with all rice dishes, the honest levers are the portion and the ghee.
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200calories
Protein
4 g
Carbs
33.6 g
Fat
5.2 g
Correction, September 2026: we previously listed one katori of rice as 150 g and 195 calories. Our own katori guide and USDA density data put a lightly packed 150 ml katori at about 120 g, so we corrected rice, jeera rice, and veg pulao to 120 g per katori.
How we calculated this
- Rice, cooked with ghee104 g
- Mixed vegetables16 g
- Ghee5 g
- Whole spices, cashewstrace
One katori of home vegetable pulao, measured in a 150 ml katori that holds about 120 g. Restaurant versions with more ghee and cashews run higher.
Ingredient values from USDA FoodData Central. Cross referenced against IFCT 2017 (ICMR-NIN).
Confidence: medium
How the preparation changes it
| Style | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Light home pulaoLess ghee, mostly rice and vegetables. | 176 | 3.8 | 32.8 | 3.2 |
| Standard veg pulaoThe common preparation. This is the headline number. | 200 | 4 | 33.6 | 5.2 |
| Restaurant, ghee and cashewsMore ghee, cashews, a richer tempering. | 240 | 4.3 | 35.2 | 8.8 |
Common questions
How many calories in a katori of veg pulao?
About 200 for a standard home serving in a 150 ml katori, which holds about 120 g. A light version is near 176, and a restaurant pulao with ghee and cashews is about 240. The ghee and portion are the main variables.
Is pulao lower in calories than biryani?
Per serving yes, but that is the portion, not the dish. A katori of veg pulao is about 200 calories against 350 to 480 for a biryani plate, because a 120 g katori is roughly half a 250 g plate. Gram for gram they are close: pulao is about 167 calories per 100 g, a light home veg biryani about 140, and a restaurant biryani about 192. So pulao is slightly denser than a home veg biryani and lighter than a restaurant one.
Is veg pulao good for weight loss?
In a controlled portion, it works. It is mostly rice, so keep the katori to one serving, go easy on the ghee, and pair it with a dal or raita for protein. The portion and the fat are what move the number.
Related dishes
These figures are estimates from stated recipes, for general information. They are not medical or dietary advice. If you manage a health condition, check with a registered dietitian or your doctor.
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