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Sona masoori is typically used in dishes such as sweet pongal, biryani, idlis and fried rice. Knowing its nutrition information can help you determine how it fits into your meal plan.A 45-gram serving of dry sona masoori rice, which is equivalent to about 1 cup of cooked rice, contains 160 calories. By comparison, a 45-gram serving of uncooked long-grain rice contains 164 calories. Balancing your calorie intake is essential for weight maintenance and long-term health.