Veg fried rice vs veg pulao: calories and protein compared
Short answer: for fat loss pick veg pulao; for muscle gain veg fried rice does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Veg fried rice | Veg pulao |
|---|---|---|
| Serving | 1 plate | 1 katori · 180 g |
| Calories | 377 kcal | 265 kcal |
| Protein | 7 g | 6 g |
| Carbs | 61 g | 48 g |
| Fat | 10 g | 6 g |
| Protein per 100 kcal | 1.9 g | 2.1 g |
| Calories from fat | 24% | 19% |
What the numbers say
- Veg fried rice has 112 kcal more a serving than veg pulao. One serving of veg fried rice has the calories of about 1.4 servings of veg pulao.
- Protein is about the same (7 vs 6 g).
- For protein per calorie, veg pulao wins with 2.1 g per 100 kcal.
Which to pick
- Losing fat: Veg pulao, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Veg fried rice, 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.