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Wash and soak the rice
Rinse the rice till the water runs clear of starch. Then soak the rice grains in enough water for 30 minutes. Later drain and keep aside.
Palak pulao
Palak pulao has 168.7 calories per serving (1 Medium Cup) — that's 82.4 calories per 100g. It provides 4.1g protein, 27.2g carbs, and 4.8g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. The 3.8g 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 Palak pulao in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories168.7 kcal
- Carbs27.2 g (108.8 kcal)
- Protein4.1 g (16.3 kcal)
- Fats4.8 g (43.6 kcal)
Nutrition Label
Palak pulao
- Serving Size1 Medium Cup (200 g)
- Calories168.7 kcal
- Carbs27.2 g
- Fiber3.8 g
- Sugar2.2 g
- Protein4.1 g
- Fat4.8 g
- Saturated fat1.0 g
- Mono unsaturated fat1.7 g
- Poly unsaturated fat1.8 g
- Cholesterol0.0 mg
- Sodium288.1 mg
Nutrition per 100g
- Calories82.4 kcal
- Carbs13.3 g
- Fiber1.9 g
- Sugar1.1 g
- Protein2.0 g
- Fat2.4 g
- Cholesterol0.0 mg
- Sodium140.7 mg
1 serving = 204.8g
Cooking time: 30 minutes
Serves: 7 persons
Ingredients
Milled raw rice
200 Grams
Spinach
100 Grams
Tomato ripe local
150 Grams
Lemon juice
2 Tea Spoon
Chillies green - all varieties
10 Grams
Ginger fresh
5 Grams
Mint leaves
100 Grams
Onion big
200 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Tea Spoon
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Water
600 Milliliter
Ginger garlic paste
2 Tea Spoon
Cinnamon
2 Grams
Bay leaves
2 Grams
Instructions
1
2
Chop spinach leaves
Rinse the spinach leaves very well and chop them.
3
Make a puree
Now add the spinach leaves to a blender or grinder jar. Also add green chilies, 1/2 inch ginger, and 3 to 4 garlic cloves (all chopped). Blend to a smooth puree. Keep covered aside.
4
Add spices
In a pressure cooker, heat oil. Add the following spices and saute them till they splutter - 1 tej patta, cloves, cinnamon, green cardamoms, and cumin seeds.
5
Saute the onions
Now add thinly sliced onions. On a low to medium flame, begin sauteing the onions. Saute the onions till they start to become golden. Now add tomato, turmeric, salt, and stir.
6
Add spinach and rice
Add the spinach puree. Stir and saute for 4 to 5 minutes on a low flame. Add the rice and mix rice very well. Add a few drops of lemon juice, mint leaves.
7
Pressure cook rice
Add water, cover and pressure cook the pulao on a medium to high flame for 2 to 3 whistles or 8 to 9 minutes.
8
Serve it
Once done allow the pressure to release. Serve the rice with raita or any gravy.
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 | Palak pulao | Chana dal pulao | Chana Parippu Pulao | Chicken keema pulao |
|---|---|---|---|---|
| Calories | 168.7 kcal | 210.5 kcal | 210.5 kcal | 273.7 kcal |
| Carbs | 27.2 g | 33.5 g | 33.5 g | 36.5 g |
| Protein | 4.1 g | 6.8 g | 6.8 g | 13.6 g |
| Fat | 4.8 g | 5.5 g | 5.5 g | 8.2 g |
| Fiber | 3.8 g | 5.5 g | 5.5 g | 2.8 g |
| Sugar | 2.2 g | 2.3 g | 2.3 g | 1.5 g |
| Sodium | 288.1 mg | 285.8 mg | 285.8 mg | 172.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 26.3 mg |
Health Goals Suitability
Weight Loss
At just 168.7 kcal per serving, this is an excellent choice for weight management. The 3.8g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (4.1g 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 (1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
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
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Medium Cup (~204.8g) 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 (~204.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~204.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~204.8g) 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.
Meal prep friendly
Palak pulao stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (337.4-506.2 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.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Palak pulao contains 168.7 kcal (4.1g protein, 27.2g carbs, 4.8g fat). That's 82.4 kcal per 100g. You can track exact portions in the Hint app.
At just 168.7 kcal per serving, this is an excellent choice for weight management. The 3.8g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
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.
Palak pulao has 4.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Palak pulao is light enough for dinner at 168.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Palak 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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028
