Veg Pulao and Jeera Rice Calories Worked Out

By NYUS Inc. · Published 29 October 2026

"Veg pulao calories", "veg pulao calories per 100g", "veg pulao calories 1 plate", "veg pulao calories and protein", "jeera rice calories per 100g" and "jeera rice calories 1 plate" are searched in India, and the answers online differ. No primary table has a record for either dish: IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, prints raw, milled rice and raw vegetables and spices (and almost entirely raw foods; its few cooked rows are boiled and omelette eggs and roasted vermicelli) and no pulao, jeera rice or other cooked rice dish, and no cooking oil row, and USDA FoodData Central SR Legacy has no pulao or jeera rice record. So this page does not quote a number. It works one plate of each out line by line: the raw rice, cumin, onion, carrot, peas and chilli from named IFCT 2017 rows and the oil from a USDA record, with weights that are our assumptions and the oil shown apart so you can see what it adds. They are estimates, shown so you can change the weights to match your pot. For plain cooked rice per cup see our cooked rice guide, for how much rice a day our rice per day guide, and for the spoon values our ghee, oil and sugar guide.

The short answer

By our working, one plate of veg pulao (60 g raw rice, onion 30 g, carrot 20 g, fresh peas 25 g, green chilli 2 g, cumin seeds 1 g and 2 teaspoons of oil) is about 338.5 kcal and 7.4 g protein, and one plate of jeera rice (60 g raw rice, cumin seeds 2 g and 2 teaspoons of oil) is about 299.5 kcal and 5.1 g protein. Across 50 to 80 g of raw rice and 1 to 3 teaspoons of oil the veg pulao runs 263.1 to 449.5 kcal and the jeera rice 224.1 to 410.5 kcal, with oil and the core ingredients in every cell. These are estimates from the weights below, not measured values and not from a record for either dish. Our reading: in both main cases the raw rice is the largest line (213.8 kcal), and the parts of the pulao rank raw rice 213.8 kcal, oil 79.6 kcal, carrot and peas 26.9 kcal, onion, chilli and cumin 18.2 kcal.

IFCT 2017 rows used, per 100 g

IFCT 2017 Table 1 prints, per 100 g edible portion, water, protein, ash, total fat, total dietary fibre, insoluble and soluble fibre, carbohydrate and energy in kJ. We read these 6 rows from the PDF text on 29 October 2026, as the mean of the regions shown (PDF pages in the Sources); the kcal is ours (kJ divided by 4.184, to 0.1). IFCT prints no portion weights; these rows are raw, milled rice and raw vegetables and spices, so we count raw weights, and the water the rice takes up and the cooked weight of a pulao are not printed in any table.

The oil: USDA SR Legacy, per 100 g

IFCT 2017 has no cooking oil row, so the oil comes from USDA FoodData Central SR Legacy; it is a US record. Energy is USDA's kcal with the kJ beside it; water, protein, total fat and carbohydrate (by difference) are in g, then fibre (g), total sugars (g) and sodium (mg), all per 100 g.

The data-type label on each USDA field, as the record shows it

USDA's record page shows a data-type label beside some fields and none beside others. This table copies what the record shows, read field by field from the nutrient table of the record page; "no label shown" means the record prints no label there. We do not interpret the labels beyond printing them. IFCT 2017 prints no such labels.

The household portions USDA prints for the oil

These are the entries in the record's Measures list, as printed; the other entry is 100 g. The kcal in the last column is ours: the printed kcal per 100 g times the grams, divided by 100, shown to 0.1.

The portion sums: 171410 1 tsp (4.5 g): 884 × 4.5 / 100 = 39.78, so 39.8 kcal; 171410 1 cup (216 g): 884 × 216 / 100 = 1909.44, so 1909.4 kcal; 171410 1 tbsp (13.5 g): 884 × 13.5 / 100 = 119.34, so 119.3 kcal. By the same arithmetic 1 teaspoon (4.5 g) is 39.8 kcal, 2 teaspoons 79.6 kcal and 3 teaspoons 119.3 kcal.

Worked example 1: jeera rice

Every weight here is our assumption for one plate, counted raw: 60 g of raw milled rice (IFCT A015) cooked with cumin seeds in peanut oil. Each IFCT line is the kJ divided by 4.184, times the grams, divided by 100, to 0.1 kcal; the oil line is USDA's printed kcal per 100 g times the grams, divided by 100; protein is the table's protein per 100 g times the grams, divided by 100. The water, salt and coriander leaves are not counted.

The grid varies the raw rice (50, 60 or 80 g) and the oil (1, 2 or 3 teaspoons); the cumin stays as above.

Worked example 2: veg pulao

Same method; the weights are again ours: 60 g of raw rice cooked in peanut oil with onion, green chilli, cumin seeds, carrot and fresh peas.

The grid varies the raw rice (50, 60 or 80 g) and the oil (1, 2 or 3 teaspoons); the onion, chilli, cumin, carrot and peas stay as above.

And the carrot and peas, with the rice and oil at the main case, including none:

The two main cases side by side

These are the single examples used in the short answer; each follows from the tables above and from the weights in the cell.

What stands out in the numbers

• The raw rice is the largest line in both: 60 g is 213.8 kcal (IFCT A015, 356.4 kcal per 100 g), against 79.6 kcal for 2 teaspoons of oil, 6.1 kcal for the cumin in the jeera rice and 45.1 kcal for the onion, chilli, cumin, carrot and peas in the pulao.
• What moves the jeera rice: in this working the raw rice weight (50 to 80 g) moves it most (106.9 kcal), then the oil (1 to 3 teaspoons) (79.5 kcal).
• What moves the veg pulao: in this working the raw rice weight (50 to 80 g) moves it most (106.9 kcal), then the oil (1 to 3 teaspoons) (79.5 kcal) and the carrot and peas (none to double) (53.9 kcal).
• Pulao against jeera rice: the pulao is 39.0 kcal above the jeera rice at the same rice and oil, because of the vegetables; each teaspoon of oil is 39.8 kcal in both.
• Protein: about 7.4 g in the main-case pulao and 5.1 g in the jeera rice, of which 4.8 g is the rice; the oil adds none.
• These are estimates: no record for either dish exists, the weights are ours, and ghee, cashews, paneer or more oil will be higher.

Why these are estimates, not your plate

• No record exists for the dishes. IFCT 2017 prints almost entirely raw foods and no mixed dish, and USDA SR Legacy has no pulao or jeera rice record.
• The weights are assumptions. No table prints how much rice, oil or vegetables one plate takes; ours are stated so you can replace them.
• Raw weights. Rice takes up water in cooking and no table prints the cooked weight, so the page counts raw weight and cannot say how many plates, cups or katori the portion makes.
• No per 100 g figure. No table prints a cooked pulao weight, so a calories-per-100-g number cannot be derived from these rows.
• US oil data. The oil row is a US record; IFCT has none.
• Labels are printed, not judged. The labels on the USDA record are its own words; we print them and draw no conclusion from them.

How to log it so the numbers hold

• Log it by parts. Weigh the rice raw, estimate the onion, carrot and peas, and log the oil by its own weight (weight × figure ÷ 100); our ghee, oil and sugar guide has the spoon values.
• Say how much rice. From 50 to 80 g raw it moves the pulao by 106.9 kcal.
• Say how much oil. It is an input this page cannot know; each teaspoon is 39.8 kcal.
• Log the raita, dal or curry separately. They are not in these figures.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A measured calorie figure for veg pulao or jeera rice as a dish: no primary record prints one, so every figure here is an estimate from stated weights.
• A calorie target, and any claim about what rice or pulao does to your body: we have not looked up any for any person, so we give none. If you have a medical condition or are pregnant, ask your doctor or dietitian.
• Ghee, butter, whole spices, cashews, paneer, soya chunks, potato, coconut, and other versions such as brown rice pulao, biryani, khichdi or fried rice: not covered here; log them from their own rows (our chicken biryani guide works a biryani plate out).
• Restaurant, dhaba and packaged or instant pulao: no table prints a restaurant weight or oil use, so we give no such figure; read the pack for packaged ones.
• Other IFCT rows for the same vegetables and for other rice: they exist and are not used here.
• Nutrients beyond energy, water, protein, fat, carbohydrate, fibre, total sugars and sodium: not covered here.

Sources

• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), Table 1, per 100 g edible portion, mean of the regions shown (read from the PDF text 29 October 2026): A015 Rice, raw, milled (6 regions, 1491 kJ, PDF p. 41); G025 Cumin seeds (6 regions, 1274 kJ, PDF p. 54); G017 Onion, big (6 regions, 201 kJ, PDF p. 54); F002 Carrot, orange (6 regions, 139 kJ, PDF p. 52); D061 Peas, fresh (6 regions, 340 kJ, PDF p. 48); G008 Chillies, green - all varieties (6 regions, 177 kJ, PDF p. 53). IFCT 2017 prints raw, milled rice and raw vegetables and spices (and almost entirely raw foods; its few cooked rows are boiled and omelette eggs and roasted vermicelli) and no pulao, jeera rice or other cooked rice dish, and no cooking oil row (PDF text searched for pulao, pulav, jeera rice, pilaf and oil; the rice row is A015).
• USDA FoodData Central, SR Legacy 171410 (Oil, peanut, salad or cooking): Energy 884 kcal (3700 kJ), protein 0 g, total fat 100 g, carbohydrate by difference 0 g, fibre 0 g, total sugars 0 g, sodium 0 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference no label shown, total sugars Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat); portions used: 1 tsp (4.5 g); 1 cup (216 g); 1 tbsp (13.5 g) (read 29 October 2026).
• nyus.in, the NYUS landing page, read on 29 October 2026 for the app statements in the NYUS section and the CTA.

The ingredient weights, the kJ to kcal conversions, the line values, the sums, the grids, the portion kcal, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own assumptions, arithmetic or opinion, not from USDA or IFCT. The IFCT values are the means printed in IFCT 2017 Table 1; the USDA values, data-type labels and Measures-list portions are exactly as shown on the USDA record page. The names in the first column are the tables' own names.

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