Nutritional Facts: Pakistani Style Chanay Ka Pulao (Chickpeas/Garbanzo Beans Pilaf)

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  3 cups (555g)
basmati rice
15 ounces (425g)
chickpeas
1 cup (218g)
oil
1 medium (110g)
onions
3 teaspoons (6g)
cumin seeds
1 teaspoon (0g)
ginger-garlic paste
3 teaspoons (18g)
salt
2 teaspoons (5g)
red chili powder
3 (0g)
black cardamom pods
1 teaspoon (2g)
cloves
2 (2g)
cinnamon sticks
1 1/2 cups (368g)
yogurt
3 teaspoons (6g)
anise seed
1 teaspoon (17g)
garam masala powder
3 1/2 cups (830g)
water
Total 1 serving
Alanine (g) 2.6 0.9 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.5 n/a n/a n/a 4 0
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Arginine (g) 3.3 2.0 0.0 0.1 n/a n/a 0.0 0.0 n/a n/a n/a 0.4 n/a n/a n/a 6 0
Ash (g) 8.5 6.8 0.0 0.4 0.5 n/a 18.0 0.6 n/a 0.1 n/a 2.6 0.4 n/a 0.8 39 3
Aspartic acid (g) 4.1 2.5 0.0 0.1 n/a n/a 0.0 0.1 n/a n/a n/a 1.0 n/a n/a n/a 8 1
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 127.7 136.1 0.0 25.3 58.7 n/a 4.3 17.8 n/a 14.3 n/a 444.7 40.7 n/a 24.9 894 75
Calories 2,053.5 506.1 1,927.1 44.0 23.6 n/a 0.0 15.2 n/a 7.1 n/a 224.2 21.2 n/a 0.0 4,822 402
Calories (kj) 8,591.4 2,113.6 8,063.8 182.6 98.7 n/a 0.0 63.7 n/a 29.8 n/a 944.5 88.9 n/a 0.0 20,177 1,681
Carbohydrates (g) 428.7 96.2 0.0 10.3 2.8 n/a 0.0 2.7 n/a 1.4 n/a 17.1 3.2 n/a 0.0 562 47
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 47.8 0.0 n/a 0.0 48 4
Copper (mg) 1.5 0.7 0.0 0.0 0.1 n/a 0.0 0.1 n/a 0.0 n/a 0.0 0.1 n/a 0.1 3 0
Cystine (g) 0.5 0.3 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.1 n/a n/a n/a 1 0
Dietary Fiber (g) 19.4 18.7 0.0 1.9 0.7 n/a 0.0 1.9 n/a 0.8 n/a 0.0 0.9 n/a 0.0 44 4
Folate (mcg) 111.0 284.9 0.0 20.9 0.6 n/a 0.0 1.5 n/a 2.1 n/a 25.7 0.6 n/a 0.0 447 37
Folate, DFE (mcg) 111.0 284.9 0.0 20.9 0.6 n/a 0.0 1.5 n/a 2.1 n/a 25.7 0.6 n/a 0.0 447 37
Folate, food (mcg) 111.0 284.9 0.0 20.9 0.6 n/a 0.0 1.5 n/a 2.1 n/a 25.7 0.6 n/a 0.0 447 37
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Fructose n/a n/a n/a 1.4 n/a n/a n/a 0.2 n/a 0.0 n/a n/a n/a n/a n/a 2 0
Galactose n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a 2.2 n/a n/a n/a 0.1 n/a 0.0 n/a n/a n/a n/a n/a 2 0
Glutamic acid (g) 9.0 3.7 0.0 0.3 n/a n/a 0.0 0.1 n/a n/a n/a 2.5 n/a n/a n/a 16 1
Glycine (g) 2.2 0.9 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.3 n/a n/a n/a 3 0
Histidine (g) 1.1 0.6 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.3 n/a n/a n/a 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 8.2 5.7 0.0 0.2 4.2 n/a 0.1 0.9 n/a 0.2 n/a 0.2 2.3 n/a 0.0 22 2
Isoleucine (g) 1.9 0.9 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.7 n/a n/a n/a 3 0
Lactose n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 3.6 1.5 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 1.3 n/a n/a n/a 6 1
Lysine (g) 1.7 1.4 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 1.1 n/a n/a n/a 4 0
Magnesium (mg) 793.7 123.3 0.0 11.0 23.1 n/a 0.2 8.0 n/a 5.8 n/a 44.1 10.7 n/a 8.3 1,028 86
Maltose n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Manganese (mg) 20.8 2.6 n/a 0.1 0.2 n/a 0.0 0.1 n/a 0.7 n/a 0.0 0.1 n/a 0.0 25 2
Methionine (g) 1.0 0.3 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.4 n/a n/a n/a 2 0
Monounsaturated Fat (g) 5.9 1.1 60.1 0.0 0.9 n/a 0.0 0.2 n/a 0.0 n/a 3.3 0.6 n/a 0.0 72 6
Niacin (mg) 28.3 0.6 0.0 0.1 0.3 n/a 0.0 0.6 n/a 0.0 n/a 0.3 0.2 n/a 0.0 30 3
Pantothenic acid (mg) 8.3 1.3 0.0 0.1 n/a n/a 0.0 0.0 n/a n/a n/a 1.4 0.1 n/a 0.0 11 1
Phenylalanine (g) 2.3 1.1 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.7 n/a n/a n/a 4 0
Phosphorus (mg) 1,848.2 382.8 0.0 31.9 31.4 n/a 0.0 16.2 n/a 2.3 n/a 349.1 27.7 n/a 0.0 2,690 224
Phytosterols n/a n/a 2,110.2 16.5 4.3 n/a 0.0 4.5 n/a 5.7 n/a n/a n/a n/a n/a 2,141 178
Polyunsaturated Fat (g) 5.8 2.2 119.2 0.0 0.2 n/a 0.0 0.4 n/a 0.2 n/a 0.3 0.2 n/a 0.0 129 11
Potassium (mg) 1,237.7 731.5 0.0 160.6 112.6 n/a 1.4 105.3 n/a 24.4 n/a 569.6 90.8 n/a 8.3 3,042 254
Proline (g) 2.1 0.9 0.0 0.0 n/a n/a 0.0 0.1 n/a n/a n/a 1.5 n/a n/a n/a 5 0
Protein (g) 44.1 21.1 0.0 1.2 1.1 n/a 0.0 0.7 n/a 0.1 n/a 12.8 1.1 n/a 0.0 82 7
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 99.2 0.0 n/a 0.0 99 8
Riboflavin (mg) 0.5 0.1 0.0 0.0 0.0 n/a 0.0 0.1 n/a 0.0 n/a 0.5 0.0 n/a 0.0 1 0
Saturated Fat (g) 3.2 0.5 28.2 0.0 0.1 n/a 0.0 0.1 n/a 0.1 n/a 7.7 0.0 n/a 0.0 40 3
Selenium (mcg) 129.9 11.9 0.0 0.6 0.3 n/a 0.0 1.1 n/a 0.1 n/a 8.1 0.3 n/a 0.0 152 13
Serine (g) 2.3 1.1 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.8 n/a n/a n/a 4 0
Sodium (mg) 38.9 1,271.6 0.0 4.4 10.6 n/a 6,976.4 88.6 n/a 5.4 n/a 169.1 1.0 n/a 24.9 8,591 716
Starch n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 4.7 n/a n/a 1.1 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 6 0
Sugar (g) 4.7 n/a 0.0 4.7 0.1 n/a 0.0 0.4 n/a 0.1 n/a 17.1 n/a n/a 0.0 27 2
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 2.2 0.1 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.1 0.0 n/a 0.0 3 0
Threonine (g) 1.6 0.8 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.5 n/a n/a n/a 3 0
Tocopherol, alpha (mg) 6.7 n/a 31.2 0.0 0.2 n/a 0.0 2.1 n/a 0.2 n/a 0.2 n/a n/a 0.0 41 3
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a n/a 0.0 n/a n/a n/a 0.2 n/a n/a n/a n/a n/a n/a n/a 0 0
Total Fat (g) 16.2 4.8 218.0 0.1 1.4 n/a 0.0 0.8 n/a 0.4 n/a 11.9 1.0 n/a 0.0 255 21
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a 0.6 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 1 0
Tryptophan (g) 0.6 0.2 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.1 n/a n/a n/a 1 0
Tyrosine (g) 1.7 0.5 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.6 n/a n/a n/a 3 0
Valine (g) 2.6 0.9 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 1.1 n/a n/a n/a 5 0
Vitamin A, IU (IU) 0.0 89.3 0.0 2.2 80.0 n/a 0.0 1,601.1 n/a 11.7 n/a 363.8 19.6 n/a 0.0 2,168 181
Vitamin A, RAE (mcg) 0.0 4.3 0.0 0.0 4.0 n/a 0.0 80.1 n/a 0.6 n/a 99.2 1.0 n/a 0.0 189 16
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 1.4 0.0 n/a 0.0 1 0
Vitamin B-6 (mg) 2.8 2.0 0.0 0.1 0.0 n/a 0.0 0.1 n/a 0.0 n/a 0.1 0.0 n/a 0.0 5 0
Vitamin C (mg) 0.0 16.2 0.0 8.1 0.5 n/a 0.0 0.0 n/a 1.8 n/a 1.8 1.3 n/a 0.0 30 2
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 7.4 0.0 n/a 0.0 7 1
Water (g) 57.6 296.4 0.0 98.0 0.5 n/a 0.0 0.6 n/a 0.2 n/a 323.0 0.6 n/a 828.7 1,606 134
Zinc (mg) 11.2 4.5 0.0 0.2 0.3 n/a 0.0 0.2 n/a 0.0 n/a 2.2 0.3 n/a 0.0 19 2

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