🧪 Nutrition Facts
- Calories 220.0
- Total Fat 5.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 629.4 mg
- Potassium 0.0 mg
- Total Carbohydrate 39.0 g
- Dietary Fiber 7.0 g
- Sugars 6.0 g
- Protein 4.5 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 19.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 220.0 calories per serving (1 Serving (132.5g)), Medium Vegetable Pulao is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 39.0g per serving (71.2% of calories), with a good 7.0g of dietary fiber. One thing to note: a single serving contains 629.4mg of sodium (27% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Water, Basmati Rice* (24.20%), Potatoes*, Carrots*, Onions*, Coconut Milk*, Sunflower Oil*, Tomatoes*, Coconut*, Peas-Dried*, Ginger*, Garlic*, Salt, Cashew Nuts*, Green Chillies*, Coriander Leaves*, Peppermint*, Cloves*, Cinnamon*, Bay Leaves*, Cardamom*, Mace*, Turmeric Powder*.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Medium Vegetable Pulao. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Medium Vegetable Pulao — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Medium Vegetable Pulao contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220.0 kcal | 11% |
| Total Fat | 5.0 g | 6% |
| Saturated Fat | 2.0 g | 10% |
| Sodium | 629.4 mg | 27% ⚠️ |
| Total Carbohydrate | 39.0 g | 14% |
| Dietary Fiber | 7.0 g | 25% ✅ |
| Total Sugars | 6.0 g | 12% |
| Protein | 4.5 g | 9% |
| Calcium | 19.9 mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Medium Vegetable Pulao accounts for 11% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 71.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 220.0 calories in Medium Vegetable Pulao? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.6 min |
| Walking: 17 minutes per mile | 38.0 min |
| Cycling (Low Intensity) | 24.1 min |
| HIIT | 20.4 min |
| Running: 9 minutes per mile | 15.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Medium Vegetable Pulao
Is Medium Vegetable Pulao good for weight loss?
At 220 calories per serving with 39g of carbs and 7g of fiber, this pulao can fit into a weight loss plan if portion-controlled. The fiber content helps you feel fuller longer, which supports appetite management.
Is Medium Vegetable Pulao good fuel for endurance activities?
This pulao works well for sustained energy during endurance activities thanks to its 39g of carbohydrates and moderate calories. However, the 4.5g of protein is on the lower side for muscle support during longer efforts, so you might want to add a protein source.
Is Medium Vegetable Pulao heart-healthy?
The combination of low saturated fat (2g) and decent fiber (7g) is favorable for heart health. The high sodium is a drawback for cardiovascular health though, so this is best enjoyed occasionally or balanced with other low-sodium meals.
How does the fiber in Medium Vegetable Pulao support digestion?
With 7g of fiber per serving, this dish supports healthy digestion by promoting regular bowel movements and feeding beneficial gut bacteria. The fiber also helps stabilize blood sugar levels as your body digests the carbohydrates.
What should I watch out for with Medium Vegetable Pulao?
The sodium level at 629mg per serving is notably high—nearly 30% of the daily recommended limit in a single portion. If you're watching your salt intake or have high blood pressure, consider pairing this with low-sodium sides.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
