Plain Pulao vs Rice

Per 100 g, Plain Pulao has 140 kcal and 2.3 g protein, while Rice has 120 kcal and 2.3 g protein.

Plain Pulao

140
kcal per 100 g
2.3 g protein

Rice

120
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 Plain Pulao Rice Difference
Calories Fewer calories for the same weight 140 kcal 120 kcal better 14%
Protein More protein helps with fullness and muscle 2.3 g 2.3 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 21.8 g better 26.7 g 18%
Fat Lower fat means lower calorie density 4.6 g 0.3 g better 94%
Fiber More fibre improves fullness and digestion 1.7 g better 0.4 g 77%
Sugar Less sugar means a gentler blood-sugar response 1.1 g 0.1 g better 91%
"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?

Rice

Rice is the lighter choice at 120 kcal per 100 g against 140 for Plain Pulao — about 14% fewer calories for the same weight on your plate. That does not make Plain Pulao a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Rice

Both carry a similar amount of protein (2.3 g and 2.3 g per 100 g), so Rice takes it on the calorie cost — 1.9 g of protein per 100 kcal against 1.6 g. You get the same protein for less of your daily budget.

Plain Pulao vs Rice — common questions

Plain Pulao has more calories — about 140 kcal per 100 g compared with 120 kcal for Rice.

They are close. Plain Pulao has 2.3 g and Rice has 2.3 g of protein per 100 g.

Rice is the lighter choice at 120 kcal per 100 g against 140 for Plain Pulao — about 14% fewer calories for the same weight on your plate. That does not make Plain Pulao a bad food; it means the portion has to be smaller to fit the same calorie budget.

Both carry a similar amount of protein (2.3 g and 2.3 g per 100 g), so Rice takes it on the calorie cost — 1.9 g of protein per 100 kcal against 1.6 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 260 kcal and 4.6 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 Rice has the edge, mainly on calorie density. Per 100 g, Plain Pulao has 140 kcal and 2.3 g protein, while Rice has 120 kcal and 2.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Plain Pulao nutrition & serving sizes
Full Rice nutrition & serving sizes

Other comparisons

Plain Pulao vs Biryani Plain Pulao vs Rajma Plain Pulao vs Dal Plain Pulao 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.