Plain rice vs veg pulao: calories and protein compared
Short answer: for fat loss pick plain rice; for muscle gain veg pulao does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Plain rice | Veg pulao |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 180 g |
| Calories | 195 kcal | 265 kcal |
| Protein | 5 g | 6 g |
| Carbs | 42 g | 48 g |
| Fat | 0 g | 6 g |
| Protein per 100 kcal | 2.3 g | 2.1 g |
| Calories from fat | 0% | 19% |
What the numbers say
- Veg pulao has 70 kcal more a serving than plain rice. One serving of veg pulao has the calories of about 1.4 servings of plain rice.
- Protein is about the same (5 vs 6 g).
- For protein per calorie, plain rice wins with 2.3 g per 100 kcal.
Which to pick
- Losing fat: Plain rice, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Veg pulao, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.