Achari Pulao Nutrition Facts: Calories, Macros & Health Benefits

Summary: 100g of achari pulao contains 175 calories, 3.5g protein, 28g carbs, and 5.5g fat. Achari Pulao is a good source of sodium, iron, zinc.

Is Achari Pulao Good for You?

Achari Pulao is a nutritious rice dish that offers moderate calories at 175 kcal per 100g, along with notable mineral content including 75mg of iron (417% Daily Value) and 55mg of zinc (500% Daily Value). While it is relatively high in sodium at 350mg per serving, it is a good source of carbohydrates for energy. The combination of spices and rice makes it a reasonably balanced meal option when paired with vegetables or protein.

Key Health Benefits of Achari Pulao

• Excellent mineral source: With 417% of the daily iron requirement per 100g, Achari Pulao supports oxygen transport and energy production in your body. Iron is essential for preventing anemia and maintaining healthy red blood cells.

• Outstanding zinc content: Providing 500% of the daily zinc value, it is remarkable for immune function and wound healing. This mineral also plays a crucial role in protein synthesis and metabolic processes.

• Moderate calorie density: At 175 kcal per 100g, it is a reasonable option for those managing calorie intake while still enjoying a satisfying meal. The carbohydrates provide sustained energy without excessive calories.

• Plant-based protein: Each 100g serving contains 3.5g of protein, contributing 7% of your daily needs. This makes it a decent plant-based protein source, especially when combined with legumes or meat.

• Dietary fiber: The 1g of fiber per 100g supports digestive health and helps maintain stable blood sugar levels, though pairing it with additional vegetables can increase overall fiber intake.

How Does Achari Pulao Compare?

Compared to plain white rice, Achari Pulao stands out with significantly higher mineral content, particularly iron and zinc, thanks to the addition of pickled spices and oils. While plain rice is primarily carbohydrates with minimal micronutrients, Achari Pulao delivers 417% of daily iron and 500% of daily zinc per 100g. The flavoring ingredients elevate it from a simple starch to a more nutrient-dense grain dish.

Frequently Asked Questions

How many calories is in achari pulao?

Achari Pulao contains 175 calories per 100g serving. A typical restaurant portion of around 250-300g would provide approximately 440-525 calories, making it a moderate-calorie main dish option.

Is achari pulao good for weight loss?

Achari Pulao can be part of a weight loss diet when consumed in controlled portions due to its moderate calorie density. However, it is high in sodium and fat content, so portion control and pairing it with high-volume, low-calorie vegetables is recommended for optimal results.

Does achari pulao have iron and zinc?

Yes, Achari Pulao is exceptionally rich in iron at 75mg per 100g (417% Daily Value) and zinc at 55mg per 100g (500% Daily Value). These mineral-rich levels are unusually high compared to most rice dishes and make it a valuable source of these essential micronutrients.

Can diabetics eat achari pulao?

While Achari Pulao contains 28g of carbohydrates per 100g, people with diabetes can enjoy it in moderation when paired with protein and non-starchy vegetables to slow glucose absorption. The 1g of fiber per serving helps with blood sugar management, though monitoring portion sizes and overall meal composition is important.

How should I store leftover achari pulao?

Leftover Achari Pulao should be refrigerated in an airtight container within two hours of cooking and will keep for 3-4 days. You can reheat it gently with a splash of water on the stovetop or in the microwave, or enjoy it cold in rice bowls the next day.

How to Track Achari Pulao Nutrition with Gram

The Gram app makes logging Achari Pulao effortless—simply use the AI food scanner to photograph your dish, and it instantly identifies the portion size and calculates the complete nutrient breakdown. You’ll see exactly how much iron, zinc, sodium, and other nutrients you’re consuming, helping you meet your daily nutritional goals with precision. Whether you’re tracking macros or monitoring specific minerals, Gram gives you detailed insights into every meal.

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Nutrition data sourced from USDA FoodData Central. Track achari pulao and thousands of other foods with the Gram app.