Calories in Vegetable pulao: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of vegetable pulao (1 katori, about 180 g) has 253 kcal, with 4.5 g protein, 43.4 g carbohydrate and 6.4 g fat. Per 100 g it comes to 140 kcal. That is 1.8 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (180 g) | Per 100 g |
|---|---|---|
| Calories | 253 kcal | 140 kcal |
| Protein | 4.5 g | 2.5 g |
| Carbohydrate | 43.4 g | 24.1 g |
| Fat | 6.4 g | 3.6 g |
| Fibre | 2.2 g | 1.2 g |
Serving: 1 katori, about 180 g. Source below, checked 13 October 2026.
What one serving looks like
A plate of vegetable pulao of about 180 g is a heaped steel katori and a half, with peas and carrots mixed in among the grains.
Where it fits in a 1,200 to 1,600 kcal day
At 253 kcal, one serving is about 16 percent of a 1,600 kcal day and about 21 percent of a 1,200 kcal day. Pulao is a one-dish meal when you add curd or raita. At about a fifth of a 1,400 kcal day, it leaves room for the other meals if you keep the oil honest.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
If you are watching sugar or carbohydrate, see the diabetes diet chart for Indian meals. Similar foods: Chicken biryani, Vegetable biryani and Oats porridge.
How cooking changes the number
The oil and whole spices set the flavour. Using a little less oil than the recipe asks for rarely changes the taste much.
A swap to try
Try Moong dal khichdi. Khichdi is gentler, with dal in the mix for protein, and it is easier on the stomach when you are unwell or tired. Moong dal khichdi (1 bowl, about 250 g) comes to 241 kcal, which is 12 kcal less than 253 for vegetable pulao.
Who might want to watch it
Packaged pulao masalas can be salty. If you watch sodium, use your own whole spices.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Moong dal khichdi | 1 bowl, about 250 g | 241 | 8.1 g |
| Chicken biryani | 1 plate, about 250 g | 260 | 17.9 g |
| Vegetable biryani | 1 plate, about 250 g | 273 | 4.8 g |
| Oats porridge | 1 bowl, about 250 g | 224 | 9.3 g |
| Jeera rice | 1 katori, about 150 g | 216 | 3 g |
| Steamed rice | 1 katori cooked, about 150 g | 195 | 4 g |
Keep going
Sources and last checked
Last checked 13 October 2026. We calculated this dish from USDA values for its ingredients, using a standard home recipe for one serving: 48 g rice, white, long-grain, regular, raw, enriched, 15 g peas, green, 15 g carrots, 15 g onions, 6 g oil, vegetable, soybean, refined, which cooks down to about 180 g. Your recipe will differ with how much oil you use.
- Rice, white, long-grain, regular, raw, enriched, USDA FoodData Central, SR Legacy (April 2018), FDC ID 168877
- Peas, green, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 170419
- Carrots, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 170393
- Onions, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 170000
- Oil, vegetable, soybean, refined, USDA FoodData Central, SR Legacy (April 2018), FDC ID 172370
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
