⏱ 30 min totalMatar Pulao
Per 1 serving · 253 g · 11 ingredients
of a 2,000 cal day
- Protein5.7g8% of calories
- Carbs53g75% of calories
- Fat5.2g17% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Matar Pulao (253 g) has 288 calories, with 5.7 g of protein, 53 g of carbohydrates and 5.2 g of fat. Most of its energy comes from carbs (75% of calories). It is high in thiamine (34% DV), folate (b9) (39% DV) and iron (39% DV).
High in
20%+ of the daily value
- Thiamine34%
- Folate (B9)39%
- Iron39%
- Manganese37%
Good source of
10–19% of the daily value
- Niacin18%
- Vitamin B612%
- Pantothenic acid15%
- Phosphorus13%
- Copper17%
- Selenium18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ tbsp Canola oil
¹⁄₁₆ tsp Cloves
¹⁄₁₆ tsp, ground Cardamom
³⁄₁₆ dash Black pepper
¹⁄₁₆ tsp Cinnamon
⅓ tsp Garlic powder- 🥄⅓ tbsp Water
³⁄₁₆ cup Green peas
⅓ cup White rice- 🥄⅔ cup Water
- 🥄³⁄₁₆ dash Salt
Directions
- 1
Heat the oil in a deep heavy skillet over low heat. Add the cloves, cardamom, pepper, and cinnamon. Cook for a few minutes until aromatic.
- 2
Mix garlic powder with water to form a paste and add it to the pan. Add the green peas to the pan, cover, and cook for about 5 minutes.
- 3
Add the remaining water and rice to the pan. Season with salt. Bring to a boil, then cover and cook for about 15 minutes, until the rice is tender and the water is absorbed.
- 4
Adjust seasonings to taste and serve.
Vitamins & minerals
Amounts for 1 serving (253 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 23 μg | 3% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.4 mg | 34% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 155 μg | 39% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 10 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 26 mg | 3% |
| Iron | 3 mg | 39% |
| Potassium | 120 mg | 3% |
| Magnesium | 23 mg | 5% |
| Phosphorus | 94 mg | 13% |
| Zinc | 1 mg | 8% |
| Copper | 0.2 mg | 17% |
| Manganese | 1 mg | 37% |
| Selenium | 10 μg | 18% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 4 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 274 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 288 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Matar Pulao?
One serving of Matar Pulao (1 serving) has 288 calories, which works out to 114 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Matar Pulao high in protein?
Not especially. It has 5.7 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Matar Pulao keto-friendly?
It is hard to fit into a strict keto diet. One serving has 51 g of net carbs and 75% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Matar Pulao?
54 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Matar Pulao?
1.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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