Calories and Protein in Indian Foods: A Katori Guide
One katori (150 ml) of home-style dal is about 150 kcal with 8 g of protein, a plain phulka is about 100 kcal, two idlis with a katori of sambar are about 210 kcal, and rajma chawal is about 350 kcal. These are typical estimates for home cooking with moderate oil, and your recipe and katori size will change them. Oil and ghee are the biggest variables.
Calories and Macros per Serving
Serving sizes are written next to each food. One katori means 150 ml, and one phulka means a medium roti made from about 30 g of atta.
| Food | Serving | kcal | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Dal, home-style tadka | 1 katori (150 ml) | 150 | 8 | 20 | 4 |
| Phulka (roti) | 1 medium (30 g atta) | 100 | 3.3 | 20 | 0.6 |
| Phulka with ghee | 1 medium + 1 tsp ghee | 143 | 3.3 | 20 | 5.6 |
| Plain cooked rice | 1 katori (150 g) | 195 | 4 | 43 | 0.4 |
| Idli | 1 medium (40 g) | 55 | 2 | 11 | 0.3 |
| Sambar | 1 katori (150 ml) | 100 | 4 | 14 | 3 |
| Idli-sambar plate | 2 idli + 1 katori sambar | 210 | 8 | 36 | 3.6 |
| Plain dosa | 1 medium, light oil | 122 | 3 | 22 | 2.5 |
| Poha with peanuts | 1 plate (150 g cooked) | 245 | 5 | 40 | 7 |
| Upma | 1 katori (150 g) | 220 | 5 | 32 | 8 |
| Rajma curry | 1 katori (150 g) | 155 | 8 | 22 | 4 |
| Rajma chawal | 1 katori rajma + 1 katori rice | 350 | 12 | 65 | 4.4 |
| Chole | 1 katori (150 g) | 186 | 9 | 24 | 6 |
| Mixed vegetable sabzi | 1 katori, 1 tsp oil | 100 | 2.5 | 10 | 5.5 |
| Aloo paratha | 1 medium, 1 tsp ghee or oil | 250 | 5 | 35 | 10 |
| Curd | 1 katori (150 g) | 84 | 5 | 6 | 4.5 |
| Chaas (buttermilk) | 1 glass (200 ml) | 34 | 2 | 3 | 1.5 |
| Boiled egg | 1 whole | 73 | 6.5 | 0.5 | 5 |
| Paneer | 50 g | 139 | 9 | 1 | 11 |
| Soya chunks | 30 g dry | 107 | 16 | 10 | 0.5 |
Common Plates, Added Up
- Simple lunch: 2 phulkas, 1 katori dal, 1 katori sabzi, 1 katori curd comes to roughly 535 kcal and 22 g of protein.
- South Indian breakfast: 2 idlis with a katori of sambar is about 210 kcal and 8 g of protein, while a plain dosa with sambar is about 220 kcal.
- Rajma chawal plate: about 350 kcal and 12 g of protein, which is a solid carbohydrate meal and gets better with a katori of curd and a salad.
What Changes the Numbers Most
- Oil and ghee. One teaspoon (5 g) of oil or ghee adds roughly 45 kcal and one tablespoon adds about 135 kcal. This is the biggest and most often underestimated variable in home cooking.
- Portion size. A heaped katori can hold 30 to 50% more than a level one.
- Add-ons. Sugar in tea (about 20 kcal per teaspoon), papad, pickles with oil and fried sides all add up.
- Restaurant versus home. Restaurant gravies are usually much richer than home gravies.
How to Measure Your Own Katori
Fill your katori to the brim with water and pour it into a measuring jug. If it holds 150 ml, the table above applies as it stands. If it holds 100 ml, multiply by about two thirds, and if it holds 200 ml, multiply by about 1.3. A kitchen scale makes this easier: weigh dry rice, atta and dal before cooking, and record the oil you add with a measuring spoon.
Using the Numbers
Calculate your daily needs with the TDEE calculator and split them with the macro calculator. If your goal is fat loss, the biggest levers are usually oil, rice and roti portions and sugary drinks. If your goal is muscle gain, check that dal, curd, eggs, paneer or soya appear at every meal to hit your protein target. For blood sugar, see our guide to the Indian vegetarian diet for blood sugar.
Frequently Asked Questions
How many calories are in one roti?
How many calories are in one katori of dal?
How big is a katori?
Are restaurant portions higher in calories?
Where can I find exact values?
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, ICMR; 2017.
- ICMR-National Institute of Nutrition. Dietary Guidelines for Indians, 2024.