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Wash the rice
Wash and soak rice in water for 20 minutes.Drain the rice and keep aside.
Egg pulao
Egg pulao has 206.8 calories per serving (1 Medium Cup) — that's 94.4 calories per 100g. It provides 7.2g protein, 31.8g carbs, and 5.7g fat. With a medium glycemic index (GI: 62), It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Egg pulao in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories206.8 kcal
- Carbs31.8 g (127.2 kcal)
- Protein7.2 g (28.6 kcal)
- Fats5.7 g (51.0 kcal)
Nutrition Label
Egg pulao
- Serving Size1 Medium Cup (200 g)
- Calories206.8 kcal
- Carbs31.8 g
- Fiber2.0 g
- Sugar1.3 g
- Protein7.2 g
- Fat5.7 g
- Saturated fat1.5 g
- Mono unsaturated fat2.2 g
- Poly unsaturated fat1.4 g
- Cholesterol100.2 mg
- Sodium361.9 mg
Nutrition per 100g
- Calories94.4 kcal
- Carbs14.5 g
- Fiber0.9 g
- Sugar0.6 g
- Protein3.3 g
- Fat2.6 g
- Cholesterol45.7 mg
- Sodium165.3 mg
1 serving = 219g
Cooking time: 20 minutes
Serves: 5 persons
Ingredients
Milled raw rice
200 Grams
Chillies green - all varieties
10 Grams
Onion small
100 Grams
Cardamom green
2 Grams
Cloves
1 Grams
Cumin seeds
5 Grams
Whole egg raw
150 Grams
Rice bran oil
1 Table Spoon
Salt
5 Grams
Water
600 Milliliter
Ginger garlic paste
1 Tea Spoon
Cinnamon
2 Grams
Bay leaves
1 Grams
Instructions
1
2
Boiling
Boil the eggs. Remove the shell and pierce them with a fork lightly and keep them aside.
3
Cook the rice
Add water, salt to the above mixture and let it all come to a boil. Once the water starts boiling, add the rinsed and drained rice to the pan. Stir. Cover the pan with a lid and let it cook for 10 minutes on medium heat. After 10 minutes check the rice, if it isn’t done cook for additional 5 minutes.
4
Sautee
Heat a pan on medium heat. Once hot, add the oil and then add the bay leaf, cumin seeds, green cardamom, cinnamon and cloves.Saute until the spices are fragrant, around 30 seconds. Then add the sliced onion and green chili and ginger garlic paste, cook for 3 to 4 minutes until the onions turn light golden brown in color. Add boiled eggs and saute them for a minute.
5
Mix the rice
Remove the lid and mix the rice well.
6
Serve
Transfer the cooked rice to a serving plate and serve hot with yoghurt or raita.
Also Known As
Glycemic Index
62 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Egg pulao | Bhutta pulao | Bhuttaacha Pulav | Chaya Pulav |
|---|---|---|---|---|
| Calories | 206.8 kcal | 220.8 kcal | 220.8 kcal | 220.8 kcal |
| Carbs | 31.8 g | 36.3 g | 36.3 g | 36.3 g |
| Protein | 7.2 g | 4.1 g | 4.1 g | 4.1 g |
| Fat | 5.7 g | 6.5 g | 6.5 g | 6.5 g |
| Fiber | 2 g | 2.5 g | 2.5 g | 2.5 g |
| Sugar | 1.3 g | 2.1 g | 2.1 g | 2.1 g |
| Sodium | 361.9 mg | 393.8 mg | 393.8 mg | 393.8 mg |
| Cholesterol | 100.2 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 206.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (7.2g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — cholesterol (100.2mg) is on the higher side.
PCOS
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~219g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~219g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~219g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~219g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Egg pulao stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (413.7-620.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Egg pulao contains 206.8 kcal (7.2g protein, 31.8g carbs, 5.7g fat). That's 94.4 kcal per 100g. You can track exact portions in the Hint app.
At 206.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Egg pulao has 7.2g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Egg pulao at 206.8 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Egg pulao is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
