Plain Pulao Calories & Nutrition

Plain Pulao has 210 calories per 1 katori (140 kcal per 100 g)

Lunch
210 kcal

Plain Pulao Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g 100 g 140 kcal 2.3 g 21.8 g 4.6 g
1 katori standard 150 g 210 kcal 3.5 g 32.7 g 6.9 g
1 bowl 200 g 280 kcal 4.7 g 43.6 g 9.2 g
2 katori 300 g 421 kcal 7 g 65.4 g 13.8 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Plain Pulao (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 210 kcal 140 kcal 11%
Protein 3.5 g 2.3 g 7%
Carbohydrates 32.7 g 21.8 g 11%
Fat 6.9 g 4.6 g 11%
Fiber 2.5 g 1.7 g 10%
Sugar 1.7 g 1.1 g 3%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 3.5 g · 7%
Carbs 32.7 g · 63%
Fat 6.9 g · 30%
Burn it off

Minutes of activity to burn 210 kcal (70 kg adult):

Brisk walking 45 min
Cycling 30 min
Running 23 min
Yoga 60 min

Is Plain Pulao good for weight loss?

Yes, in controlled portions

Plain Pulao carries roughly 140 kcal per 100 g, which is moderate for an everyday Indian food. 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 Plain Pulao good for muscle gain?

Mainly an energy food

Plain Pulao provides about 2.3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 1.6 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.

Frequently asked questions about Plain Pulao

1 katori (150 g) contains approximately 210 calories, along with 3.5 g protein, 32.7 g carbohydrates and 6.9 g fat.

100 g of Plain Pulao contains about 140 calories, 2.3 g protein, 21.8 g carbs and 4.6 g fat.

2 katori works out to roughly 421 calories and 7 g of protein in total.

Yes, in controlled portions. Plain Pulao carries roughly 140 kcal per 100 g, which is moderate for an everyday Indian food. 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.

Plain Pulao contains about 2.3 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.

Plain Pulao provides roughly 21.8 g of carbohydrates and 1.1 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.

For a 70 kg adult, burning the roughly 210 calories in 1 katori plain pulao takes brisk walking for about 45 minutes, or cycling for about 30 minutes, or running for about 23 minutes, or yoga for about 60 minutes.

Compare Plain Pulao with other foods

Plain Pulao vs Biryani Plain Pulao vs Rajma Plain Pulao vs Dal Plain Pulao vs Rice Plain Pulao vs Mutton Biryani

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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: 28 August 2026

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