Paneer Pulao with Raita and Fresh Tomatoes calories & nutrition
Paneer Pulao with Raita and Fresh Tomatoes contains 493 calories per serving (25% of a 2,000 kcal daily diet), with 24g fat, 52g carbs, and 16g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Paneer Pulao with Raita and Fresh Tomatoes?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Basmati Rice | 150 g | 195 | 0.5 | 42 | 4.5 |
| Paneer | 40 g | 120 | 10 | 1.5 | 6 |
| Raita (Yogurt Sauce) | 80 ml | 65 | 3.5 | 4.5 | 4 |
| Fresh Tomato | 60 g | 11 | 0.1 | 2.3 | 0.5 |
| Green Peas | 15 g | 12 | 0.1 | 2.1 | 0.8 |
| Cooking Oil/Ghee | 10 ml | 90 | 10 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Basmati Rice · Paneer · Raita (Yogurt Sauce) · Fresh Tomato · Green Peas · Cooking Oil/Ghee
How does Paneer Pulao with Raita and Fresh Tomatoes compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Aubergine, Tomato and Paneer Curry with White Fish, Rice and Yogurt | 550g | 646 | 44g | +153 kcal, more protein |
| Besan and Paneer Chilla with Sauteed Vegetables and Pickle | 270g | 415 | 20g | -78 kcal, more protein |
| Breakfast Toast with Egg and Chicken/Paneer | 200g | 440 | 32g | -53 kcal, more protein |
| Carrots, Egg, and Paneer Plate | 225g | 344 | 21g | -149 kcal, more protein |
Frequently Asked Questions
Is Paneer Pulao with Raita and Fresh Tomatoes healthy?
Yes. With 16g of protein and only 52g of carbs, Paneer Pulao with Raita and Fresh Tomatoes is a nutritious meal. At 139 kcal/100 g, it has low energy density — filling without excessive calories.
Is Paneer Pulao with Raita and Fresh Tomatoes good for weight loss?
Yes. At 493 calories with 16g protein, Paneer Pulao with Raita and Fresh Tomatoes keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Paneer Pulao with Raita and Fresh Tomatoes?
One serving contains 16g of protein, which is about 16% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Paneer Pulao with Raita and Fresh Tomatoes?
- Macro split: fat 44%, carbs 43%, protein 13%
- Energy density: 139 kcal/100 g (low)
- Top calorie contributors: Basmati Rice, Paneer, Cooking Oil/Ghee
How long does it take to burn off Paneer Pulao with Raita and Fresh Tomatoes?
- Jogging: ~56 min
- Cycling: ~65 min
- Walking: ~121 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Paneer Pulao with Raita and Fresh Tomatoes?
- kcal: 25% of daily intake
- Fat: 35% of daily intake
- Carb: 26% of daily intake
- Protein: 16% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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