Vegetable Pulao calories
per katori, not per 100 g
The short answer
One katori, weighed
279kcal 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.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori veg pulao entered at 180 g·REVIEWED JUL 2026
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.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori veg pulao entered at 180 g·REVIEWED JUL 2026
From a table row to one katori
- Read the per-100 g row for vegetable pulao out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 155 kcal and 3.2 g protein per 100 g.
- Weigh what is actually served. This site enters 1 katori veg pulao at 180 g (home style with mixed vegetables and 1 teaspoon of oil per serving). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 155 × 180 ÷ 100 = 279 kcal per katori. Nothing is rounded up, adjusted or smoothed — two katori are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per katori = per 100 g × serving grams ÷ 100 Vegetable Pulao = 155 kcal × 180 g ÷ 100 = 279 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Vegetable Pulao, entered by the portion
The kitchen ledger: one katori at 180 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| 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 |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori veg pulao entered at 180 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| 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 |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
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 10th for protein (3.2 g per 100 g) and 6th 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 10th 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.
Where this number comes from
From the composition tables, not re-checked against a named row. This site does not claim a carbohydrate basis for this figure. Either it is a hand-entered composite with no stored ingredient list to derive one from, or the named table row disagrees with what is published here by too much to say which basis the number is on.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
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.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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