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Mash Polo Calories
Traditional Persian rice dish made with mung beans
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mash Polo (180 g) has 281 calories. That works out to 156 calories per 100 g. It contains 52.4 g of carbs, 8.6 g of protein, 3.8 g of fat and 4.9 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Mash Polo Nutrition Facts
Selected: 1 cup (medium) · 180 g
281
KCAL / 180G
Carbs
52.4g
· 19% DV
Protein
8.6g
· 17% DV
Fat
3.8g
· 5% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 12% · Fat 13%
Mash Polo nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 281 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.61 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 52.4 g | 19% |
| Fiber | 4.9 g | 18% |
| Protein | 8.6 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Mash Polo?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 281 kcal |
| 1 tablespoon (shredded) | 15 g | 23 kcal |
| ½ cup (small) | 90 g | 140 kcal |
| 100 g | 100 g | 156 kcal |
| 1 serving (medium) | 220 g | 343 kcal |
| 1.5 cup (large) | 270 g | 421 kcal |
| 1 serving (large) | 320 g | 499 kcal |
| 2 cup (extra large) | 360 g | 562 kcal |
Calculated from 156 calories per 100 g.
Frequently Asked Questions About Mash Polo
What is Mash Polo?
Mash Polo is a Persian rice dish made with mung beans, often combined with dill and spices. Some versions include ground meat, while others are entirely plant-based; the rice and beans are typically cooked together or layered and steamed.
How do you make Mash Polo?
To make Mash Polo, parboil the rice and cook the mung beans until tender but still intact. Layer them with dill and seasonings in a pot, then steam until the rice is fluffy and the flavors have blended.
Does Mash Polo contain meat?
Mash Polo can be made with or without meat. Ground beef or lamb is a common addition in some recipes, but rice, mung beans, herbs, and spices make a satisfying meat-free version too.
What is the difference between Mash Polo and Adas Polo?
Mash Polo is made with mung beans, whereas Adas Polo is made with lentils. Both are Persian legume-and-rice dishes, but their beans have different textures, and their seasonings and toppings can vary by recipe.
Why does Mash Polo turn mushy?
Mash Polo can turn mushy if the mung beans are overcooked or if the rice is not drained after parboiling. Cook the beans separately until just tender, and use rice that has been rinsed and soaked so the grains stay distinct.
Is dill traditionally used in Mash Polo?
Yes, dill is a familiar ingredient in Mash Polo and gives the rice and mung beans a fresh, herbal flavor. Recipes differ, so you may encounter versions with little or no dill, or with other herbs and spices.
What kind of rice is best for Mash Polo?
Long-grain rice works well for Mash Polo because it is more likely to cook into separate, fluffy grains. Basmati is a common choice; rinse and soak it before cooking for a better texture.
What is Mash Polo served with?
Mash Polo is served hot, either as a main dish or alongside other Persian foods. It pairs well with yogurt, fresh herbs, salad, or pickles; meat-topped versions can be served as a complete meal.
Can you make Mash Polo in a rice cooker?
Yes, you can adapt Mash Polo for a rice cooker, but cook the mung beans separately first so they do not break down. Add them to the rice with the herbs and seasonings, and follow your cooker’s liquid guidance.
Can you freeze leftover Mash Polo?
Yes, Mash Polo can be frozen in airtight, meal-sized containers once it has cooled. The rice may be softer after thawing, so defrost it in the refrigerator and reheat it thoroughly, adding a small splash of water if it seems dry.
Mash Polo Vitamins & Minerals
Vitamins
Folate
50.4µg · 13% DV
Biotin
3.24µg · 11% DV
B1
0.13mg · 11% DV
B6
0.16mg · 9% DV
Minerals
Manganese
0.7mg · 30% DV
Copper
0.2mg · 22% DV
Phosphorus
140mg · 20% DV
Selenium
8.64µg · 16% DV
Sodium
324mg · 14% DV
Potassium ⭐
212mg · 6% DV
Mash Polo Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mash Polo
To burn the 281 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Mash Polo?
Mash Polo is a traditional Persian rice dish cooked with mung beans. Recipes vary, but may include onion and dill, and some versions add meat. The rice turns tender and fluffy while the beans bring a gentle, earthy flavour and a little bite, making the dish satisfying without needing elaborate accompaniments.
In Iran, it is served as a home-style main meal, often with yoghurt or a fresh salad; elsewhere, it works well as a warming lunch or dinner alongside vegetables. It is mainly a source of carbohydrates, with plant protein and fibre from the mung beans. For a lighter version, use oil sparingly and add plenty of herbs, or serve it with a crisp salad.
How Nutritious Is Mash Polo?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Mash Polo Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mash Polo Contain Allergens?
No known major allergens
Which Diets Is Mash Polo Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mash Polo Fat Profile
SATURATED
0.61g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.