Nutritional Facts of Cabbage Pulao, Calories in Cabbage Pulao

by Tarla Dalal
This calorie page has been viewed 4009 times

Course
Pulaos

Equipment
Non-stick Pan

How many calories does one serving of Cabbage Pulao have?

One serving (135 grams) of Cabbage Pulao gives 218 calories. Out of which carbohydrates comprise 113 calories, proteins account for 26 calories and remaining calories come from fat which is 81 calories.  One serving of Cabbage Pulao provides about 10.9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Cabbage Pulao recipe makes 540 grams, serves 4 with 135 grams per serving.

218 calories for 1 serving of Cabbage Pulao, Cholesterol 0 mg, Carbohydrates 28.2g, Protein 6.6g, Fat 9g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Cabbage Pulao.

See cabbage pulao recipe | spicy patta gobi pulao | healthy Indian cabbage rice | with 30 amazing images.

Cabbage pulao is a hearty and satisfying dish that is popular in South India. Enjoy how to make patta gobi pulao.

Cabbage pulao is a hearty dish made with rice, cabbage, carrots, peanuts, and coconut. The combination of flavors and textures is delicious, and the dish is sure to please everyone at the table.

We enjoy the contrasting textures of the soft cabbage and the crunchy urad dal and peanuts in cabbage pulao.

The Cabbage Pulao is tempered with the traditional South Indian combination of mustard seeds and urad dal, along with red chillies, onions, parboiled chana dal and other ingredients that give the dish a unique texture and flavour. 

We have made a healthier version of cabbage pulao by using brown rice instead of white rice. Brown rice adds a nutty flavor and chewy texture to cabbage pulao.

Cabbage pulao is a good source of folic acid and fiber, which are important nutrients for pregnant women.

Pro tips for cabbage pulao. 1. Coconut oil is a natural and saturated fat that is better for your health than processed seed oils, which are high in polyunsaturated fats. 2. Add salt to taste. We added 1/4th tsp salt. If suffering from high blood pressure, reduce salt or skip it. 3. Cabbage pulao is a perfect meal for packing in your tiffin box. It is nutritious, delicious, and will stay fresh for hours.

Is Cabbage Pulao healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Brown Rice : The glycemic index of brown rice is lower than white rice. Therefore, brown rice is good for people with diabetes if consumed in limited quantities. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart. It can be opted by people on weight loss occasionally in very small quantities along with some vegetables. It is rich in thiamine and niacin, which are involved in energy metabolism reactions. See article is brown rice good for you

Cabbage ( Patta Gobhi + Red Cabbage, Purple cabbage) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage, also called purple cabbage, has slightly higher levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise. See here all benefits of cabbage

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 in Onions 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

Peanuts : Peanuts contain Vitamin B1, Thiamine which helps form ATP (Adenosine triphosphate) which the body uses for energy. A handful of peanuts gives you 7.3 grams of Protein. Peanuts, Almonds and Walnuts are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels and good for a diabetic snack and healthy heart snack. Eating a handful of Peanuts a day is said to increase the good cholesterol (HDL) in your body which is good for heart health. Read 11 amazing benefits of peanuts

Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content of 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include them in your daily diet.

Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amounts of sodium which makes it very effective in regulating your blood pressure. Read this article on the complete benefits of chana dal

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

Yes, BUT diabetics and heart patients should have this in limited quantity. We don't want you to have too much brown rice. Also reduce the carbohydrate load by having your pulao with some protein from  low fat curds. Remember that it's best to have this pulao for lunch as you remain active through the day enabling the burning of calories instead of dinner. 

Can healthy individuals have Chana Pulao ?

Yes.  Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods.

Cabbage pulao is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 30% of RDA.
  2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 23% of RDA.
  3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
  4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 20% of RDA.
  5. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 20% of RDA.

 

Value per serving% Daily Values
Energy218 cal11%
Protein6.6 g12%
Carbohydrates28.2 g9%
Fiber4.9 g20%
Fat9 g14%
Cholesterol0 mg0%
VITAMINS
Vitamin A227.2 mcg5%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2.2 mg18%
Vitamin C41 mg102%
Vitamin E0.6 mg4%
Folic Acid (Vitamin B9)45.2 mcg23%
MINERALS
Calcium42.5 mg7%
Iron1.7 mg8%
Magnesium70.1 mg20%
Phosphorus177.7 mg30%
Sodium19.5 mg1%
Potassium277.1 mg6%
Zinc1 mg10%
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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