Lemon Rice vs Matar Pulao

Per 100 g, Lemon Rice has 176 kcal and 4.2 g protein, while Matar Pulao has 109 kcal and 3.9 g protein.

Lemon Rice

176
kcal per 100 g
4.2 g protein

Matar Pulao

109
kcal per 100 g
3.9 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Lemon Rice Matar Pulao Difference
Calories Fewer calories for the same weight 176 kcal 109 kcal better 38%
Protein More protein helps with fullness and muscle 4.2 g better 3.9 g 7%
Carbs Lower carbs suits low-carb and diabetic diets 21.6 g 18.4 g better 15%
Fat Lower fat means lower calorie density 7.9 g 1.9 g better 76%
Fiber More fibre improves fullness and digestion 2.5 g 3.2 g better 22%
Sugar Less sugar means a gentler blood-sugar response 0.8 g better 1.3 g 39%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Matar Pulao

Matar Pulao is the lighter choice at 109 kcal per 100 g against 176 for Lemon Rice — about 38% fewer calories for the same weight on your plate. That does not make Lemon Rice a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Lemon Rice

Lemon Rice is the stronger protein source, with 4.2 g per 100 g against 3.9 g for Matar Pulao. To match that from Matar Pulao you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Matar Pulao is more efficient per calorie (3.6 g of protein per 100 kcal against 2.4 g), so it is the better pick if you are also holding calories down.

Lemon Rice vs Matar Pulao — common questions

Lemon Rice has more calories — about 176 kcal per 100 g compared with 109 kcal for Matar Pulao.

Lemon Rice has more protein — 4.2 g per 100 g against 3.9 g for Matar Pulao.

Matar Pulao is the lighter choice at 109 kcal per 100 g against 176 for Lemon Rice — about 38% fewer calories for the same weight on your plate. That does not make Lemon Rice a bad food; it means the portion has to be smaller to fit the same calorie budget.

Lemon Rice is the stronger protein source, with 4.2 g per 100 g against 3.9 g for Matar Pulao. To match that from Matar Pulao you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Matar Pulao is more efficient per calorie (3.6 g of protein per 100 kcal against 2.4 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 285 kcal and 8.1 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Matar Pulao has the edge, mainly on calorie density. Per 100 g, Lemon Rice has 176 kcal and 4.2 g protein, while Matar Pulao has 109 kcal and 3.9 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Lemon Rice nutrition & serving sizes
Full Matar Pulao nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.