Nutritional Facts of Soya Pulao, Calories in Soya Pulao

by Tarla Dalal
This calorie page has been viewed 22112 times

Course
Pulaos

Course
Soya Rice

How many calories does one serving of Soya Pulao have?

One serving ( 210 grams) of Soya Pulao gives 257 calories. Out of which carbohydrates comprise 166 calories, proteins account for 36 calories and remaining calories come from fat which is 55 calories.  One serving of Sprouts Pulao provides about 12.8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Soya Pulao recipe serves 4, makes 840 grams pulao, 210 grams per serving.

257 calories for 1 serving of Soya Pulao, Cholesterol 0 mg, Carbohydrates 41.2g, Protein 9g, Fat 6.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Soya Pulao.

See soya pulao recipe | soya vegetable rice | soya chunks pulao | soya pulao with brown rice |

Soya pulao is a delicious and healthy Indian rice dish that is packed with nutrients. Learn how to make soya vegetable rice.

Soya pulao, also known as soybean pulao or soy pulav, is a flavorful and nutritious Indian rice dish that features soya chunks, brown rice, vegetables and spices.  It is a good choice for people who want to increase their protein intake.

Here's a description of main ingredients for soya pulao:

Soya chunks are rich in fibre and proteins and have a lot of health benefits. It is quick to cook, with a protein content equal to that of meat. Pulaos are always a welcome addition to any meal. A pulao can often make a complete one pot meal by itself.

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.

Vegetables: Soya pulao includes a mix of vegetables such as peas, onions and tomatoes. You could add carrots, bell peppers, and beans. These vegetables add color, texture, and nutrients to the dish

soya pulao recipe is rich in Vitamin B1 , Magnesium,  Dietary fiberProtein and  Folic acid.

Tips to make soya pulao recipe: 1. Along with soya chunks you can also add mixed vegetables of your choice. 2. You can also use frozen green peas to make this recipe. 3. For a better taste and flavor, you can use basmati rice instead of brown rice. See how to cook basmati rice.  4. Consider using coconut oil instead of processed seed oils for a healthier diet.

Is Soya Pulao healthy?

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

Let's understand the Ingredients.

What's good.

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 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

benefits of soya granules, soya chunks. 

  • 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 percent 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.

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

Tomatoes ( Cherry tomatoes, Yellow 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 woman'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.  

Green Peas : Green peas are good for weight loss, good source of vegetarian protein and have 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 the full benefits of green peas

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

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

Yes, but control protion size. The glycemic indiex of brown rice is lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantities.

Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.

Can healthy individuals have Soya Pulao?

Yes.

What is a healthy accompaniment to this rice?

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 |

Soya 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. 36% 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. 30% 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). 26% of RDA.
  4. 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. 24% of RDA.
  5. 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.
  6. 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 ). 16% of RDA.

 

Value per serving% Daily Values
Energy257 cal13%
Protein9 g16%
Carbohydrates41.2 g14%
Fiber5.9 g24%
Fat6.1 g9%
Cholesterol0 mg0%
VITAMINS
Vitamin A216.9 mcg5%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2.6 mg22%
Vitamin C14.5 mg36%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)32.1 mcg16%
MINERALS
Calcium66.5 mg11%
Iron2.4 mg11%
Magnesium91.3 mg26%
Phosphorus218 mg36%
Sodium202.9 mg11%
Potassium376.1 mg8%
Zinc1.3 mg13%
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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