Nutritional Facts of Paneer Pulao, Quick Paneer Pulao Recipe

This calorie page has been viewed 2438 times Last Updated : May 26,2019

Punjabi Pulao, Rice, Biryani
One Meal Dinner
Pressure Cooker
Paneer Pulao, Quick Paneer Pulao Recipe

How many calories does one serving of Paneer Pulao have?

One  serving of Paneer Pulao gives 276 calories. Out of which carbohydrates comprise 142 calories, proteins account for 32 calories and remaining calories come from fat which is 101 calories.  One  serving of Paneer Pulao provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Paneer Pulao healthy?

No, this is not healthy. Let's see why.


Let's understand the Ingredients.

What's good.

Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you?

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

What's the problem?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Can diabetics, heart patients and over weight individuals have Paneer Pulao  ?

No, this recipe is not good for diabetics, heart and weight loss. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels.


Can healthy individuals have Paneer Pulao?

Not suggested. Rice is the issue and if you want to be healthy, then cut this out of your diet.

Paneer Pulao is high in

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

2. Phosphorous Phosphorous works closely with calcium to build bones. 


Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.



How to burn 276 calories that come from one serving of Paneer Pulao?

Walking (6 kmph) = 1 hr 23 mins

Running (11 kmph) = 28 mins

Cycling (30 kmph) = 37 mins       

Swimming (2 kmph) = 47 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy276 cal14%
Protein7.9 g14%
Carbohydrates35.5 g12%
Fiber1.9 g8%
Fat11.2 g17%
Cholesterol4.3 mg1%
Vitamin A236.5 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C5 mg12%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)7.2 mcg4%
Calcium193.6 mg32%
Iron0.4 mg2%
Magnesium39.2 mg11%
Phosphorus174.9 mg29%
Sodium17.7 mg1%
Potassium60.5 mg1%
Zinc0.6 mg6%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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