Pulao
Pulao is a light dish with a moderate calorie count, perfect for a balanced meal. It provides a moderate amount of protein and fiber, which support digestion and contribute to feeling full. Rich in vitamins A, C, and B-complex, it helps maintain natural defenses and energy metabolism. Additionally, essential minerals like iron, magnesium, and phosphorus make it a nutritious choice for overall health.
Macro Impact
A Serving (210 g) of Pulao contains 230 calories, 5 g of protein, 38 g of carbohydrates, and 5 g of fat.
Calorie Burn
How long would it take to burn off 230 calories?
- Walking3.5 mph, moderate pace41 min
- YogaModerate effort, gentle pace58 min
- SwimmingFreestyle, moderate effort30 min
- Biking12–14 mph, moderate effort22 min
- StairsStair climbing, moderate pace29 min
- Running5 mph (12 min/mile)21 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (210 g)
Carbohydrates
- Carbohydrates38 / 313 g(12%)
- Dietary Fiber3 / 38 g(8%)
- Soluble Fiber1 g
- Insoluble Fiber2 g
- Total Sugars2 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat5 / 83 g(6%)
- Saturated Fat2 / 25 g(8%)
- Trans Fat0 g
- Monounsaturated Fat2 g
- Polyunsaturated Fat0.8 g
- Cholesterol30 / 300 mg(10%)
- Omega-30.1 g
- Omega-60.7 g
- Omega-91 g
- Oleic Acid1 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0.2 g
- Stearic Acid0.4 g
- Caprylic Acid0 g
- Linoleic Acid0.7 g
- Myristic Acid0.4 g
- Palmitic Acid1 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.05 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein5 / 56 g(9%)
Amino Acids
- Lysine0.28 g
- Serine0.28 g
- Valine0.28 g
- Alanine0.28 g
- Cystine0.05 g
- Cysteine0.05 g
- Proline0.23 g
- Taurine0 mg
- Arginine0.28 g
- Histidine0.14 g
- Threonine0.18 g
- Isoleucine0.23 g
- Methionine0.09 g
- Tryptophan0.05 g
- Glutamic Acid0.92 g
- Aspartic Acid0.64 g
- Phenylalanine0.28 g
- Glycine0.18 g
- Leucine0.41 g
- Tyrosine0.18 g
Vitamins
- Vitamin A200 / 900 ug(22%)
- Vitamin C5 / 90 mg(6%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.5 / 15 mg(3%)
- Vitamin K10 / 120 ug(8%)
- Vitamin B60.1 / 1.3 mg(8%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.1 / 1.3 mg(8%)
- Niacin (B3)1 / 16 mg(6%)
- Folate30 / 400 ug(7%)
- Pantothenic Acid (B5)0.3 / 5 mg(6%)
- Biotin1 / 30 ug(3%)
- Choline15 / 550 mg(3%)
Minerals
- Calcium20 / 1,000 mg(2%)
- Iron1.2 / 8 mg(15%)
- Magnesium25 / 420 mg(6%)
- Phosphorus100 / 700 mg(14%)
- Potassium200 / 3,400 mg(6%)
- Sodium600 / 2,300 mg(26%)
- Zinc0.5 / 11 mg(5%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium10 / 55 ug(18%)
- Iodine15 / 150 ug(10%)
- Chromium5 / 35 ug(14%)
- Molybdenum5 / 45 ug(11%)
- Chloride800 / 2,300 mg(35%)
Other
- Water147 / 3,700 g(4%)
- Caffeine0 mg
- Alcohol0 g
Sources
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