ThaliScanCalories in plain pulao
1 full plate of pulao (308 g): 432 kcal · 7.2 g protein · 72.4 g carbs · 14.2 g fat
Calories and macros in pulao by portion
| Portion | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Half plate (154 g) | 216 | 3.6 | 36.2 | 7.1 |
| 1 full plate (308 g) | 432 | 7.2 | 72.4 | 14.2 |
| 2 full plates (616 g) | 864 | 14.4 | 144.8 | 28.5 |
| 100 g | 140 | 2.3 | 23.5 | 4.6 |
Per-100 g values: Indian Nutrient Databank. Portion weight: ThaliScan's typical home portion (how portions are set).
Protein in pulao
1 full plate of pulao has 7.2 g protein. That is 7% of its calories, or 1.7 g protein per 100 kcal. It also has 5.2 g fibre.
The standard recipe behind these numbers is made with parboiled rice, onion, sunflower oil, cinnamon, bay leaf, cardamom, cloves and cumin seeds.
Pulao on a typical plate
| Item | Calories (kcal) | Protein (g) |
|---|---|---|
| Half a plate of pulao (154 g) | 216 | 3.6 |
| 1 medium katori of lauki raita (153 g) | 86 | 6.1 |
| Plate total | 302 | 9.7 |
Why pulao calorie numbers differ
Plain pulao is rice cooked with cinnamon, bay leaf, cardamom, cloves and cumin, with onion and a little oil, and no vegetables or meat. The oil or ghee used to sizzle the spices and brown the onion is the main variable, and restaurant pulao tends to be glossier than home pulao. A topping of fried onion adds extra.
One extra teaspoon of ghee or oil (5 g) adds 45 kcal, 10% of the calories in 1 full plate of pulao.
The numbers here are for a standard home recipe at 308 g per full plate. Weigh your portion or compare it with that weight.
Log pulao in ThaliScan
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FAQ
How many calories are in 1 full plate of pulao?
1 full plate of pulao (308 g) has 432 kcal, with 7.2 g protein, 72.4 g carbs and 14.2 g fat.
How many calories are in 100 g of pulao?
100 g of pulao has 140 kcal and 2.3 g protein.
How much protein is in pulao?
1 full plate of pulao has 7.2 g protein, and 100 g has 2.3 g.
How much is 1 full plate of pulao?
This chart uses 308 g for 1 full plate of pulao, a typical home portion. A heaped or thin serving can weigh quite differently, so compare yours with that weight.
Related foods
See the full Indian food calorie chart
Source: Per-100 g values from the Indian Nutrient Databank (INDB), described in Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (article, published under CC BY 4.0). Adapted by ThaliScan: values per portion and for several portions are calculated from the per-100 g figures at the weights shown.
Last checked: 10 October 2026. Estimates for general wellness, not medical advice.