Morog Polao Calories Calculator
Morog polao — Bangladesh's aromatic chicken pulao — is a celebration rice dish made by slow-cooking whole spiced chicken with fragrant long-grain rice. A standard serving of around 350g provides approximately 980 kcal with 70g of protein. Unlike biryani, morog polao uses a one-pot method where the chicken stock becomes the cooking liquid for the rice, infusing every grain with flavour. It is lighter than kacchi biryani but equally festive, and is the preferred wedding rice dish in many parts of Bangladesh outside Dhaka.
Morog Polao Calculator
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Morog Polao — Complete Bangladesh Calorie Guide
Morog polao is one of Bangladesh's most beloved celebration rice dishes, prepared for weddings, Eid gatherings, and family feasts. The word morog means rooster or chicken in old Bangla usage, and polao refers to the aromatic one-pot rice preparation. Unlike a plain rice dish, morog polao derives its flavour from slow-cooked chicken that is first browned in ghee with whole spices, then slow-cooked until tender, and finally used as both the protein accompaniment and the stock base for cooking the rice.
Portion Size Guide
| Portion | Estimated Calories | Typical Use |
|---|---|---|
| 1 serving (~350g) | ~980 kcal | Standard serving |
| 50g | ~140 kcal | Small portion |
| 100g | ~280 kcal | Per 100g |
| 200g | ~560 kcal | Large portion |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g | Per 1 serving (~350g) |
|---|---|---|
| Calories | 280 kcal | 980 kcal |
| Protein | 20g | 70.0g |
| Carbohydrates | 32g | 112.0g |
| Fat | 8g | 28.0g |
| Fibre | 1g | 3.5g |
Calorie Comparison: Morog Polao vs. Other Bangladesh Rice Dishes
Morog polao at 280 kcal per 100g sits between plain boiled rice (130 kcal per 100g cooked) and kacchi biryani (320 kcal per 100g). The additional calories come primarily from ghee used for tempering and from the fat in the chicken skin and thigh meat. Removing chicken skin before cooking can reduce the fat content by approximately 3g per 100g serving, lowering total calories to around 255 kcal per 100g.
Weight Loss and Fitness
For active individuals, morog polao provides a strong protein-to-calorie ratio. At 20g protein per 100g, it is among the highest-protein rice dishes in Bangladeshi cuisine. A 200g serving delivers 40g of protein at just 560 kcal — suitable as a post-training meal when paired with a light cucumber raita. The glycaemic impact is moderated by the fat and protein content, making it more filling than plain rice despite the similar carbohydrate content.
Morog Polao Across Bangladesh
Regional variations in morog polao are significant across Bangladesh. In Sylhet, the dish is flavoured with local spices and often uses a free-range country chicken (deshi murgi) that has a more intense flavour and lower fat content than broiler chicken. In Chittagong, the polao may include a small amount of coconut milk for richness. In Rajshahi, the dish is cooked with fragrant atap rice rather than the usual long-grain variety. Each region considers its version superior, and debates about the finest morog polao are common in Bangladeshi food culture. At weddings, the polao is typically served in large quantities alongside beef kala bhuna, chicken rezala, and a variety of bhorta accompaniments.
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FAQs
How many calories in morog polao?
A 350g serving of morog polao contains approximately 980 kcal. Per 100g, morog polao provides about 280 kcal. The calorie count varies by the amount of ghee used — restaurant versions can reach 310–330 kcal per 100g while home-cooked versions with less ghee may be closer to 250 kcal per 100g.
What is the difference between morog polao and kacchi biryani?
Morog polao uses chicken cooked together with rice in one pot, infusing the rice with chicken stock. Kacchi biryani uses raw marinated mutton layered separately with uncooked rice and sealed for dum cooking. Morog polao is generally lighter in fat and calories, while kacchi biryani has a richer, more complex flavour from mutton fat and slow dum cooking.
Is morog polao good for protein intake?
Yes. A 350g serving of morog polao delivers approximately 70g of protein — a very high amount from the whole chicken pieces. Chicken breast pieces in polao contain about 25g of protein per 100g of meat. The dish is an excellent protein source, though the overall calorie count from rice and ghee is significant.
How can I make morog polao lower in calories?
Use breast meat only instead of whole chicken to reduce fat by 30–40%. Reduce ghee to one teaspoon per kilogram of rice. Cook with a light chicken stock instead of a fat-rich one. A home-cooked morog polao with these adjustments can come in at around 240–250 kcal per 100g.
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.