Nutritional Facts of Soya Chunks Pulao, Calories in Soya Chunks Pulao

by Tarla Dalal
This calorie page has been viewed 5415 times

Cooking Method
Indian Pressure Cooker

Cooking Method
Pressure Cooker Rice

How many calories does one serving of Soya Chunks Pulao have?

One serving of Soya Chunks Pulao gives 169 calories. Out of which carbohydrates comprise 124 calories, proteins account for 20 calories and remaining calories come from fat which is 26 calories.  One serving of  Soya Chunks Pulao provides about 8.5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

169 calories for 1 serving of Soya Chunks Pulao, Cholesterol 0 mg, Carbohydrates 30.8g, Protein 5.1g, Fat 2.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Soya Chunks Pulao.

See soya chunks pulao recipe | soya chunks brown rice pulao | soya chunks vegetable pulao in pressure cooker | 


soya chunks pulao recipe is a healthy option made using brown rice. Learn how to make soya chunks vegetable pulao in a pressure cooker.

soya chunks pulao are always a welcome addition to any meal. A pulao can often make a complete meal by itself and is a perfect one dish meal with curds or soya curds.

The soya chunks added to this aromatic soya chunks pulao are easily available in the market and are a rich source of protein and vitamin b12 - a vitamin which is otherwise lacking in vegetarian diets.

We have made soya chunks pulao entirely in a pressure cooker which makes life easy and the kitchen less messy to deal with.

soya mutter pulao is made with white rice while soya chunks pulao is made with brown rice make it a lot healthier. 

Is Soya Chunks Pulao healthy?

Yes for some and conditions apply for others. Made from brown rice and soya chunks.

Let's see why.

Let's understand the Ingredients.

What's good.

1. benefits of soya granules, soya chunks, soya flour 

  • Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
  • Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.
  • A 100 per cent vegetarian high quality protein source that does wonders for young and old.
  • Especially great for growing children, as it provides critical vitamins, minerals, fibre and protein.
  • Eating more high-fiber foods like fruits, vegetables, whole grains and soy nuggets helps to lose weight.
  • Soy granules are one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.
  • Soy protein may provide positive results for people with high blood pressure.
  • Soy protein is beneficial to women in post-menopausal years.
  • Soy is low in fat and sodium, and may help reduce the risk of heart disease.

2. Brown Rice : The glycemic indiex of brown rice is lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. 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 ocassioanlly 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

3 . Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

4. Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

5. 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

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

Yes, but make the following changes.

1. Add more vegetables to the pulao.

2. Cut the amount of brown rice by 50%.

3. Increase the amount of soya chunks used.

Can healthy individuals have Soya Chunks Pulao?



Value per serving% Daily Values
Energy169 cal8%
Protein5.1 g9%
Carbohydrates30.8 g10%
Fiber3 g12%
Fat2.7 g4%
Cholesterol0 mg0%
Vitamin A85 mcg2%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.8 mg15%
Vitamin C6.7 mg17%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)17.7 mcg9%
Calcium35.5 mg6%
Iron1.3 mg6%
Magnesium62.9 mg18%
Phosphorus138.1 mg23%
Sodium4.7 mg0%
Potassium208.7 mg4%
Zinc0.9 mg9%
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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