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A katori of dal tadka is about 150 kcal, rajma about 160, bhindi fry about 120 and aloo gobi about 130. Here are the approximate calories per katori for 22 Indian dals, curries and sabzis, from light to paneer-rich.
| Dal or curry (1 katori, about 150 g) | kcal |
|---|---|
| Rasam (1 katori) | ~45 |
| Sambar (1 katori) | ~100 |
| Boiled dal, no tadka (1 katori, 150 g) | ~105 |
| Kadhi (1 katori) | ~140 |
| Dal tadka (1 katori, 150 g) | ~150 |
| Rajma (1 katori) | ~160 |
| Chole (1 katori) | ~180 |
| Dal makhani (1 katori, restaurant) | ~250 |
| Sabzi (1 katori) | kcal |
|---|---|
| Lauki sabzi (1 katori) | ~80 |
| Cabbage sabzi, dry (1 katori) | ~90 |
| Palak sabzi, no paneer (1 katori) | ~100 |
| Gobi matar (1 katori) | ~110 |
| Bhindi fry (1 katori) | ~120 |
| Sabzi (1 katori) | kcal |
|---|---|
| Aloo gobi, dry (1 katori) | ~130 |
| Baingan bharta (1 katori) | ~130 |
| Mushroom masala (1 katori) | ~140 |
| Baingan masala (1 katori) | ~150 |
| Aloo matar curry (1 katori) | ~170 |
| Aloo jeera (1 katori) | ~170 |
| Sabzi (1 katori) | kcal |
|---|---|
| Palak paneer (1 katori) | ~230 |
| Matar paneer (1 katori) | ~250 |
| Paneer butter masala (1 katori, restaurant) | ~330 |
Our approximate estimates for home cooking with a moderate amount of oil. A katori is about 150 g of cooked dal or sabzi, and restaurant versions are usually richer.
Plain boiled dal is only about 105 kcal a katori, because most of it is water. A tadka of one teaspoon of ghee or oil adds about 45 kcal and brings it to about 150, and a restaurant dal makhani with butter and cream reaches about 250. It is the same lentil each time; the fat is what changes the number.
Vegetables follow the same pattern. Watery vegetables such as lauki, cabbage and palak come in lowest. Potato adds calories (aloo jeera and aloo matar are around 170), and paneer with cream or butter takes a sabzi to 250 or 330 kcal. In nearly every case the difference is the oil, the potato or the cream, not the vegetable.
Easy way to read it: if you want to see what the tadka adds, make dal without it once and with it once. The table above puts the difference at about 45 kcal a katori, and you can decide how much tadka you want.
See the whole plate in calories in an Indian thali, and for protein, high-protein Indian foods.
These are approximate numbers for typical portions, not exact ones, and they are not advice about what you should eat. If you have a health condition or a calorie target from a doctor or dietitian, follow that instead of a general table.
About 105 kcal for plain boiled dal and about 150 kcal for dal tadka with a teaspoon of ghee or oil. Restaurant dal makhani is about 250 kcal.
About 160 kcal for a katori of rajma and about 180 kcal for a katori of chole, cooked at home with a moderate amount of oil.
Among common ones, lauki (about 80 kcal a katori), cabbage (about 90) and palak (about 100) come in lowest. Sabzis with potato or paneer are higher.
About 130 kcal for a katori of dry aloo gobi made with a moderate amount of oil.
Take a photo and Nutrisnap shows an approximate calorie range. It is an AI guess, for fun.
Scan your food Track todayFigures on this page are our own approximate calculations from typical values and portions. They are estimates, not laboratory measurements. This article is educational information, not medical or nutrition advice.
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