Tomato rice vs veg pulao: calories and protein compared
Short answer: for fat loss pick tomato rice; for muscle gain veg pulao does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Tomato rice | Veg pulao |
|---|---|---|
| Serving | 1 katori · 180 g | 1 katori · 180 g |
| Calories | 259 kcal | 265 kcal |
| Protein | 5 g | 6 g |
| Carbs | 44 g | 48 g |
| Fat | 6 g | 6 g |
| Protein per 100 kcal | 1.9 g | 2.1 g |
| Calories from fat | 21% | 19% |
What the numbers say
- Calories are close: 259 vs 265 kcal a serving.
- Protein is about the same (5 vs 6 g).
- For protein per calorie, veg pulao wins with 2.1 g per 100 kcal.
Which to pick
- Losing fat: Tomato rice, because it is lighter and the protein difference is small.
- 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.