Nutritional Facts of Matki Pulao, Protein Rich Recipe, Calories in Matki Pulao, Protein Rich Recipe

by Tarla Dalal
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How many calories does one serving of  Matki Pulao have?

One serving (175 grans) of  Matki Pulao gives 272 calories. Out of which carbohydrates comprise 178 calories, proteins account for 36 calories and remaining calories come from fat which is 57.6 calories.  One serving of Matar Pulao provides about 13.6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Matki Pulao recipe serves 3, makes 525 grams with 175 grams per serving.

272 calories for 1 serving of Matki Pulao, Protein Rich Recipe, Cholesterol 0 mg, Carbohydrates 44.5g, Protein 9g, Fat 6.4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Matki Pulao, Protein Rich Recipe.

See matki pulao recipe | brown rice moath beans pulav | healthy sprouted matki rice |

matki pulao recipe is a healthy protein rich Indian pulao. Learn how to make healthy sprouted matki rice.

Matki pulao, an Indian rice dish, is a perfect main course for busy days when you don't have time to cook elaborate meals.

To make matki pulao, heat oil in a large non-stick pan. Add the spices and cook until fragrant. Add the spring onions and capsicum and cook until softened. Add the cooked brown rice and matki and stir-fry for 2 minutes. Serve hot.

The whole spices give this matki pulao a fantastic aroma and flavour, which makes it unnecessary to prepare an elaborate accompaniment. 

Healthy matki pulao has other benefits too! Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetesheart disease etc. The process of sprouting increases the protein count of matki by 30%. 

A small portion of this sprouted matki rice can be enjoyed by heart patients, diabetics and weight-watchers occasionally. Try to accompany it with a bowl of soup and salad to keep the carbs balanced.

Just a cup of chilled curds is enough to round off this tasty one-pot meal of brown rice matki pulao. Moreover, matki are easier to digest.  

Pro tips for brown rice matki pulao. 1. Consider using coconut oil instead of processed seed oils for a healthier diet.  2. Brown rice is a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis. The magnesium in brown rice proves to be effective in relaxing your blood vessels and thus regulates the action of your heart. 3. Add salt to taste.  People with high blood pressure should limit their salt intake or avoid salt altogether.  

Is Matki Pulao healthy?

Yes, but condtions apply.

Let's understand the Ingredients.

What's good.

Sprouted Matki Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetesheart disease etc. The process of sprouting increases the protein count of matki by 30%. Matki sprouts are also a good way to manage healthy cholesterol in the body. Those suffering from acidity should opt for matki sprouts rather than the cooked matki. See benefits of sprouted matki in sprouted matki glossary.

Capsicum (Bell Peppers, red, green and yellow capsicum) : Rich in vitamin Ccapsicum protects and maintains the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums (red, green and yellow capsicum) are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for DiabeticsSpring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions

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

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

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

Yes, but condtions apply. brown rice is good for people with diabetes if consumed in limited quantities.

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

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 88% of RDA.
  2. 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. 40% of RDA.
  3. 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). 35% of RDA.
  4. 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. 28% of RDA.
  5.  Vitamin B3, Niacin Rich Recipes : Vitamin B3 helps in brain functioning and mental health. Indian foods rich in Vitamin B3 are roasted peanuts, sesame seeds, barley, dalia, almonds, wheat flour, jowar, toovar dal, kabuli chana etc. Also healthy skin formation.  17% of RDA.
  6. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 16% of RDA.
  7. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. See our zinc rich Indian foods and recipes like pumpkin seeds, nuts, whole grains like jowar, bajra, barley. Pulses like moong, rajma, chick peas. Dals like Urad DalChana DalToovar DalMasoor Dal etc. However the grains and pulses have phytates in them which hinder zinc absorption. Hence nuts are a better source of zinc in vegan diets. 16% of RDA.
  8. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.  16% of RDA. 


What is a healthy accompaniment to this pulao?

We suggest you pair it with homemade curds using cows milk or low fat curds or a low fat cucumber raita

ow fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Value per serving% Daily Values
Energy272 cal14%
Protein9 g16%
Carbohydrates44.5 g15%
Fiber3.2 g13%
Fat6.4 g10%
Cholesterol0 mg0%
Vitamin A177.5 mcg4%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2 mg17%
Vitamin C35.2 mg88%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)11.8 mcg6%
Calcium71.3 mg12%
Iron3.3 mg16%
Magnesium121.9 mg35%
Phosphorus167.6 mg28%
Sodium9.7 mg1%
Potassium435.4 mg9%
Zinc1.6 mg16%
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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