Matar Pulao Calories & Nutrition (मटर पुलाव)

Matar Pulao has 272 calories per 1 plate (109 kcal per 100 g)

Rice Dishes Health Rating: 7/10 Best time: Lunch, Dinner
272 kcal

Matar Pulao Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Matar Pulao broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 109 kcal 3.9 g 18.4 g 1.9 g
1 katori 150 g 163 kcal 5.8 g 27.6 g 2.9 g
1 plate standard 250 g 272 kcal 9.7 g 46 g 4.8 g
2 katori 300 g 326 kcal 11.6 g 55.2 g 5.8 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Matar Pulao to your thali See the total calories of your whole meal.
Nutrition Facts — Matar Pulao (per 1 plate)
Nutrient Per serving Per 100 g % DV*
Calories 272 kcal 109 kcal 14%
Protein 9.7 g 3.9 g 19%
Carbohydrates 46 g 18.4 g 15%
Fat 4.8 g 1.9 g 7%
Fiber 8 g 3.2 g 32%
Sugar 3.3 g 1.3 g 7%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 9.7 g · 15%
Carbs 46 g · 69%
Fat 4.8 g · 16%
Burn it off

Minutes of activity to burn 272 kcal (70 kg adult):

Brisk walking 58 min
Cycling 39 min
Running 29 min
Yoga 78 min

Is Matar Pulao good for weight loss?

Yes — a good choice

Matar Pulao carries roughly 109 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 3.2 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Matar Pulao good for muscle gain?

Mainly an energy food

Matar Pulao provides about 3.9 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3.6 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Matar Pulao

Stick to one plate and add raita or salad on the side for fibre and protein. Adding extra vegetables to the rice lowers the calories per spoonful.

About Matar Pulao

Basmati rice cooked with green peas and whole spices.

Frequently asked questions about Matar Pulao

1 plate matar pulao (250 g) contains approximately 272 calories, along with 9.7 g protein, 46 g carbohydrates and 4.8 g fat.

1 plate matar pulao (250 g) mein lagbhag 272 calorie aur 9.7 g protein hota hai. Isme 46 g carbs aur 4.8 g fat bhi hota hai.

1 प्लेट मटर पुलाव (250 ग्राम) में लगभग 272 कैलोरी और 9.7 ग्राम प्रोटीन होता है। इसमें 46 ग्राम कार्बोहाइड्रेट और 4.8 ग्राम फैट भी होता है।

100 g of Matar Pulao contains about 109 calories, 3.9 g protein, 18.4 g carbs and 1.9 g fat.

2 katori works out to roughly 326 calories and 11.6 g of protein in total.

Yes — a good choice. Matar Pulao carries roughly 109 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 3.2 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Matar Pulao contains about 3.9 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Matar Pulao provides roughly 18.4 g of carbohydrates and 1.3 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Matar Pulao is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 272 calories in 1 plate matar pulao takes brisk walking for about 58 minutes, or cycling for about 39 minutes, or running for about 29 minutes, or yoga for about 78 minutes.

Compare Matar Pulao with other foods

Matar Pulao vs Lemon Rice Matar Pulao vs Mushroom Pulao Matar Pulao vs Palak Khichdi Matar Pulao vs Vegetable Khichdi Matar Pulao vs Curd Rice

Similar foods in Rice Dishes

Lemon Rice

441 kcal

Mushroom Pulao

311 kcal

Palak Khichdi

204 kcal

Vegetable Khichdi

286 kcal

Curd Rice

489 kcal

Hare Chane ka Pulao

434 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.