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Chana Pulao - Recipe and Nutrition Facts
63

Chana Pulao Recipe

Chana Pulao has a very high-calorie, very high-carb, high-fat and average-protein content. It is a good source of Iron, Thiamin, Niacin and Folate.

The food contains 94.6g of carbs. The carbohydrate profile of the the food reveals it is very high in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 9.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.

It gives a good yield of Iron at 6 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Indian cuisine. Ideally consumed as a Main Dish.

Based on the composite nutritive standing Chana Pulao has been given a composite ranking of 63, and in moderation.

Calorie Breakdown

 Calories from Protein7%
 Calories from Fat28%
 Calories from Carbs65%

Why this is good for you

  • High in Niacin
  • Very high in Thiamin
  • No Cholesterol
  • Very high in Iron
  • Very high in Folate

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A12.2 IU0.2%Mid 40%Average
Retinol0 mcg
Vitamin C3 mg5.1%Mid 40%Average
Vitamin D0 IU
Thiamin0.61 mg40.7%Top 10%Very High
Riboflavin0 mg
Niacin3 mg15.2%Top 30%High
Vitamin B60 mg
Folate165.2 mcg41.3%Top 10%Very High
Folic Acid131.7 mcg
Vitamin B120 mcg
Pantothenic Acid1.2 mg12.2%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium26.2 mg2.6%Mid 40%Average
Iron3.7 mg20.3%Top 10%Very High
Magnesium34.8 mg8.7%Top 30%High
Phosphorus106.1 mg10.6%Mid 40%Average
Potassium153 mg4.4%Mid 40%Average
Sodium111.5 mg4.6%Mid 40%Average
Zinc1.2 mg8.1%Top 30%High
Copper0 mg
Manganese1.2 mg61%Top 10%Very High
Selenium10.4 mcg14.8%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate57.7 g19.2%Top 10%Very High
Dietary Fiber2.8 g11.2%Top 30%High
Sugars0.7 g
Glucose0.6 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein6 g12.1%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.6 mg
Tyrosine0 mg
Valine0.6 mg
Arginine0.6 mg
Histidine0 mg
Alanine0.6 mg
Aspartic Acid0.6 mg
Glutamic Acid1.2 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.2 g17.3%Mid 40%Average
Saturated Fat1.5 g7.3%Mid 40%Average
Monounsaturated Fat3 g
Polyunsaturated Fat6.1 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.2 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 590 Calories from Fat 165

% Daily Value *

Total Fat 18.4 g 28.3%

Saturated Fat 2.4 g 12%

Trans Fat

Cholesterol 0 mg

Sodium 182.9 mg 7.6%

Total Carbohydrates 94.6 g 31.5%

Dietary Fiber 4.6 g18.4%

Sugars 1.2 g

Protein 9.9 g 19.8%

Vitamin A 0.4% Vitamin C 8.3%

Calcium 4.3% Iron 33.3%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/chana-pulao-453458 Embed Table:

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