Peanut pulao
Also called: peanut pulao, moongfali pulao, groundnut pulao, peanut pulav, peanut rice, peanut pilaf, peanut pulaav, peanutt pulao
Peanut pulao is that cosy, slightly festive rice dish that feels like something from a home kitchen or a tasty tiffin. The rice is tossed with roasted peanuts, whole spices like cinnamon, clove and cardamom, and a little onion, so every bite has that nutty crunch and warm masala aroma. It’s simple, filling, and honestly very satisfying with curd or a quick salan on the side.
Per 1 plate (190g)
Nutrition Facts
| Nutrient | Per plate (190g) | Per 100g |
|---|---|---|
| Calories | 367.3 kcal | 193.3 kcal |
| Protein | 10.1g | 5.3g |
| Carbohydrates | 40.3g | 21.2g |
| Fat | 18.1g | 9.5g |
| Fiber | 5.5g | 2.9g |
| Sugar | 3g | 1.6g |
What Goes Into It
Per serving (1 plate)
gastroenterology Gut Health Insight
This pulao brings a nice mix of carbs, plant protein, and fiber — one plate gives about 10.1 g protein and 5.5 g fiber, thanks mainly to the peanuts and onions. Peanuts add healthy fats too, which slow digestion a bit and can keep you full for longer, while cumin, clove, cinnamon, and bay leaf may help the stomach feel lighter after a rich meal. The only thing to watch is the 15 g fat in the recipe, so if you feel heavy after rice dishes, pair it with plain curd or salad to make the meal easier on the gut.
Frequently Asked Questions
Is peanut pulao healthy?
Yes, it can be a pretty balanced rice dish. One serving has about 367.3 kcal, 10.1 g protein, and 5.5 g fiber, so it is more filling than plain rice.
How many calories are in 1 plate of peanut pulao?
One plate of peanut pulao (190 g) has about 367.3 calories. Most of the calories come from rice, peanuts, and the added fat used for cooking.
Is peanut pulao good for weight loss?
It can fit in a weight-loss meal if portioned well, because it gives decent protein and fiber. But since one plate already has 367.3 kcal and 18.1 g fat, it is best paired with a lighter side like curd or salad, not extra fried snacks.
Can diabetics eat peanut pulao?
Yes, but portion size matters because it has 40.3 g carbs per plate. The peanuts and fiber help slow the rise a bit, so it works better when eaten with curd, sabzi, or dal rather than alone.
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.