Vegetable Pulao calories
per katori, not per 100 g
279 kcal 1 katori veg pulao — taken as 180 g — has about 279 calories, with 5.8 g protein, 45.0 g carbohydrate and 8.6 g fat. Two come to 558 kcal, three to 837 kcal.
Per 100 g, vegetable pulao carries 155 kcal and 3.2 g protein.
Serving assumed: 1 katori veg pulao ≈ 180 g — home style with mixed vegetables and 1 teaspoon of oil per serving. Change the portion and every number below changes with it.
Vegetable Pulao calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 180 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 180 g | 279 kcal | 5.8 g | 45.0 g | 8.6 g | 3.6 g |
| 2 katori | 360 g | 558 kcal | 11.5 g | 90.0 g | 17.3 g | 7.2 g |
| 3 katori | 540 g | 837 kcal | 17.3 g | 135.0 g | 25.9 g | 10.8 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 katori veg pulao (180 g) |
|---|---|---|
| Energy | 155 kcal | 279 kcal |
| Protein | 3.2 g | 5.8 g |
| Carbohydrate (available) | 25.0 g | 45.0 g |
| Fat | 4.8 g | 8.6 g |
| Dietary fibre | 2.0 g | 3.6 g |
What it takes to burn off 1 katori veg pulao of vegetable pulao
Minutes of activity for a 70 kg adult to spend 279 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where vegetable pulao sits in an Indian plate
Among the 18 rice dishes entries on this site, vegetable pulao ranks 11th for protein (3.2 g per 100 g) and 7th for energy density (155 kcal per 100 g). The protein leader in the group is mutton biryani at 8.5 g.
Protein supplies only 8% of its energy, so treat it as an energy food rather than a protein food. Fibre is moderate at 2.0 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 katori veg pulao?
About 279 kcal for 1 katori veg pulao, taken as 180 g (home style with mixed vegetables and 1 teaspoon of oil per serving). Two come to roughly 558 kcal and three to 837 kcal. Per 100 g, vegetable pulao carries 155 kcal.
How much protein is in vegetable pulao?
3.2 g per 100 g, which works out to 5.8 g in 1 katori veg pulao. That is 8% of the energy in this food, and ranks 11th of 18 in the rice dishes group on this site.
Is vegetable pulao good for weight loss?
At 155 kcal per 100 g it is mid-range — it fits a deficit if the portion is measured rather than eyeballed. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume home style with mixed vegetables and 1 teaspoon of oil per serving. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from rice dishes, and three from elsewhere with a similar energy density.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.