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Wash the rice
Wash and soak rice in water for 20 minutes. Drain the rice and keep aside.
Methi pulao
Methi pulao has 208.5 calories per serving (1 Medium Cup) — that's 104 calories per 100g. It provides 4.2g protein, 33.5g carbs, and 6.4g fat. With a medium glycemic index (GI: 62), this recipe is suitable for heart health. The 2.7g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Methi pulao in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories208.5 kcal
- Carbs33.5 g (133.9 kcal)
- Protein4.2 g (16.9 kcal)
- Fats6.4 g (57.7 kcal)
Nutrition Label
Methi pulao
- Serving Size1 Medium Cup (200 g)
- Calories208.5 kcal
- Carbs33.5 g
- Fiber2.7 g
- Sugar1.0 g
- Protein4.2 g
- Fat6.4 g
- Saturated fat1.3 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat2.3 g
- Cholesterol0.0 mg
- Sodium403.1 mg
Nutrition per 100g
- Calories104.0 kcal
- Carbs16.7 g
- Fiber1.3 g
- Sugar0.5 g
- Protein2.1 g
- Fat3.2 g
- Cholesterol0.0 mg
- Sodium201.1 mg
1 serving = 200.4g
Cooking time: 20 minutes
Serves: 5 persons
Ingredients
Milled raw rice
200 Grams
Fenugreek leaves
100 Grams
Chillies green - all varieties
10 Grams
Onion small
50 Grams
Cloves
2 Grams
Rice bran oil
2 Table Spoon
Salt
5 Grams
Water
600 Milliliter
Ginger garlic paste
1 Tea Spoon
Cinnamon
2 Grams
Instructions
1
2
Sautee
Heat oil in a wide nonstick pan, add cinnamon and cloves and allow them to crackle. Add chopped onion and saute till it turns light brown. Add green chilies, ginger-garlic paste, and saute for 30 seconds. Add chopped methi leaves and stir well and cook for 2 minutes
3
Cook the rice
To this pan add drained rice and saute until the rice sticks to the bottom for 1-2 minutes. Add water and salt and bring it to a boil over medium flame, cook it for 7-8minutes by covering it with a lid. Once the moisture is absorbed and grains are well cooked turn off the flame.
4
Mix the rice
Remove the lid and mix the rice well.
5
Serve
Transfer the cooked rice to a serve 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 | Methi pulao | Vendhaya Pulav | Fenugreek mushroom pulao | Menti masrum pulav |
|---|---|---|---|---|
| Calories | 208.5 kcal | 208.5 kcal | 166 kcal | 166 kcal |
| Carbs | 33.5 g | 33.4 g | 31.8 g | 31.8 g |
| Protein | 4.2 g | 4.2 g | 4.4 g | 4.4 g |
| Fat | 6.4 g | 6.4 g | 2.4 g | 2.4 g |
| Fiber | 2.7 g | 2.7 g | 3 g | 3 g |
| Sugar | 1 g | 1 g | 1.3 g | 1.3 g |
| Sodium | 403.1 mg | 405 mg | 374.9 mg | 374.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At 208.5 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 (4.2g 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
Zero cholesterol and low saturated fat (1.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
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.
Portion Guidance
Weight Loss
1 Medium Cup (~200.4g) 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 (~200.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~200.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~200.4g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Methi 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 (417-625.4 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 Methi pulao contains 208.5 kcal (4.2g protein, 33.5g carbs, 6.4g fat). That's 104 kcal per 100g. You can track exact portions in the Hint app.
At 208.5 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.
Methi pulao has 4.2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Methi pulao at 208.5 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 Methi pulao is low 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/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7
