Pav Bhaji vs Plain Pulao

Per 100 g, Pav Bhaji has 133 kcal and 2.7 g protein, while Plain Pulao has 140 kcal and 2.3 g protein.

Pav Bhaji

133
kcal per 100 g
2.7 g protein

Plain Pulao

140
kcal per 100 g
2.3 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 Pav Bhaji Plain Pulao Difference
Calories Fewer calories for the same weight 133 kcal 140 kcal about the same
Protein More protein helps with fullness and muscle 2.7 g better 2.3 g 15%
Carbs Lower carbs suits low-carb and diabetic diets 15 g better 21.8 g 31%
Fat Lower fat means lower calorie density 6.7 g 4.6 g better 31%
Fiber More fibre improves fullness and digestion 1.3 g 1.7 g better 24%
Sugar Less sugar means a gentler blood-sugar response 2 g 1.1 g better 45%
"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?

Too close to call

Pav Bhaji and Plain Pulao land within a few percent of each other on calories (133 vs 140 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Plain Pulao carries more fibre.

Which is better for muscle gain?

Pav Bhaji

Pav Bhaji is the stronger protein source, with 2.7 g per 100 g against 2.3 g for Plain Pulao. To match that from Plain Pulao you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Pav Bhaji vs Plain Pulao — common questions

Plain Pulao has more calories — about 140 kcal per 100 g compared with 133 kcal for Pav Bhaji.

Pav Bhaji has more protein — 2.7 g per 100 g against 2.3 g for Plain Pulao.

Pav Bhaji and Plain Pulao land within a few percent of each other on calories (133 vs 140 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Plain Pulao carries more fibre.

Pav Bhaji is the stronger protein source, with 2.7 g per 100 g against 2.3 g for Plain Pulao. To match that from Plain Pulao you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 274 kcal and 5 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Pav Bhaji has 133 kcal and 2.7 g protein, while Plain Pulao has 140 kcal and 2.3 g protein.
Full Pav Bhaji nutrition & serving sizes
Full Plain Pulao nutrition & serving sizes

Other comparisons

Pav Bhaji vs Biryani Pav Bhaji vs Rajma Pav Bhaji vs Dal Pav Bhaji vs Rice Pav Bhaji vs Samosa Pav Bhaji vs Mutton Biryani

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.