Paneer pulao
Also called: paneer pulao, paneer pulav, pb pulao, paneer rice, paneer pilaf, paniir pulao, panir pulao, paneer pulav
Paneer pulao is that rich, fragrant rice dish that feels a little festive even on a regular day. Soft paneer, whole spices like cinnamon, clove and black cardamom, and sautéed onions make it feel like something you'd get in a nice home lunch or a special tiffin. It’s the kind of plate that smells amazing the second it comes off the stove.
Per 1 plate (200g)
Nutrition Facts
| Nutrient | Per plate (200g) | Per 100g |
|---|---|---|
| Calories | 1163.8 kcal | 581.9 kcal |
| Protein | 4g | 2g |
| Carbohydrates | 17.6g | 8.8g |
| Fat | 119.6g | 59.8g |
| Fiber | 1.2g | 0.6g |
| Sugar | 2.2g | 1.1g |
| Micronutrients (per 100g) | ||
| Sodium | 72.28 mg | |
| Calcium | 33.09 mg | |
| Iron | 0.26 mg | |
| Vitamin C | 3.42 mg | |
| Folate | 69.28 µg | |
What Goes Into It
Per serving (1 plate)
gastroenterology Gut Health Insight
This paneer pulao is heavy on fat, with 119.6g fat per plate, so it can sit quite rich in the stomach. The good part is the onions, cumin, cinnamon, clove and bay leaf bring some spice-based digestive support, and the tiny bit of fiber from rice and onion helps a little with bowel movement. Paneer adds some calcium, but the overall dish is low in fiber, so it may feel slow to digest; pairing it with a cucumber-onion salad or a bowl of curd can make the meal easier on the gut.
Frequently Asked Questions
Is paneer pulao healthy?
It depends on the portion and how much fat is used. One 200g plate here is very calorie-dense at 1163.8 kcal and has 119.6g fat, so it is more of a rich meal than an everyday light option.
How many calories are in 1 plate of paneer pulao?
One plate (200g) has about 1163.8 kcal. That’s quite high for a single serving, mainly because of the added fat and paneer.
Can diabetics eat paneer pulao?
They can, but this version is not ideal as a regular choice because the rice adds carbs and the dish is very high in fat. If eating it, keep the portion small and balance it with salad or protein-rich sides.
Is paneer pulao good for weight loss?
Not really in this form. With 1163.8 kcal per plate and 119.6g fat, it is too heavy for a weight-loss meal unless the recipe is made much lighter.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.