Nutritional Facts of Tomato Methi Rice, Healthy Tomato Methi Pulao, Calories in Tomato Methi Rice, Healthy Tomato Methi Pulao

by Tarla Dalal
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How many calories does one serving of Tomato Methi Rice have?

One serving of Tomato Methi Rice gives 207 calories. Out of which carbohydrates comprise 151 calories, proteins account for 19 calories and remaining calories come from fat which is 36 calories.  One serving of Tomato Methi Rice provides about 10.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Tomato Methi Rice recipe makes 4 servings.

207 calories for 1 serving of Tomato Methi Rice, Healthy Tomato Methi Pulao, Cholesterol 0 mg, Carbohydrates 37.7g, Protein 4.8g, Fat 4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Tomato Methi Rice, Healthy Tomato Methi Pulao.

See tomato methi rice recipe | healthy tomato methi pulao | Indian tomato methi brown rice | iron rich fenugreek brown rice | with 36 amazing images.

tomato methi rice recipe | healthy tomato methi pulao | Indian tomato methi brown rice | iron rich fenugreek brown rice is a tad healthier option than white rice. Learn how to make healthy tomato methi pulao.

Rice is a very staple diet in India. But we often tend to skip this regular staple due to its high carb content and high glycemic index. Your meal can get healthier when you substitute white rice with brown rice and bring more colours to the table as colourful veggies are loaded with antioxidants as done in Indian tomato methi brown rice.

Iron-laden methi greens are combined with vitamin C rich tomatoes which helps in the absorption of iron. For an additional fibre touch, we have used the unpolished brown rice. However, it is important to remember that brown rice is also not devoid of carbs. So we recommend only half serving of this healthy tomato methi pulao for weight watchersdiabetics and people with high cholesterol. Also make this iron rich fenugreek brown rice only an occasional fare and prefer to relish it with a bowl of raita like cucumber and pudina raita or mixed veg raita.

Tips for tomato methi rice. 1. The rice has to be soaked, so plan for it in advance. 2. Ensure that each grain of brown rice is separate. 3. To make onion paste, boil the chopped onions in water in a deep pan and then grind them into a smooth paste. Learn how to make boiled onion paste. 4. Salt has been added while cooking brown rice. So add less salt later.

Is Tomato Methi 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

Methi leaves (fenugreek leaves) : Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. They are good source of iron which is important for pregnant women as well as other individuals. Iron is a part of haemoglobin in the blood. A deficiency of iron may cause anaemia and that may decrease your work ability and make you fatigue easily. See all benefits of methi leaves here. 

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 Tomato Methi Rice?

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.

Can healthy individuals have Tomato Methi Rice?


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 |

Tomato Methi Rice is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. 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). 24% of RDA.
  2. 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. 24% 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. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 19% 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.  18% 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 ). 17% of RDA.


Value per serving% Daily Values
Energy207 cal10%
Protein4.8 g9%
Carbohydrates37.7 g13%
Fiber4.1 g16%
Fat4 g6%
Cholesterol0 mg0%
Vitamin A584.6 mcg12%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2.2 mg18%
Vitamin C19.8 mg49%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)33.9 mcg17%
Calcium115.7 mg19%
Iron2.4 mg11%
Magnesium84.9 mg24%
Phosphorus142.3 mg24%
Sodium21.2 mg1%
Potassium189.3 mg4%
Zinc1.1 mg11%
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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