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A plate of plain rice is about 255 kcal, veg pulao about 300 and veg biryani about 450. Here are the approximate calories for 16 Indian rice dishes, from plain rice and khichdi to dal chawal and chicken biryani.
| Rice dish (typical portion) | kcal |
|---|---|
| Plain rice (1 katori, 40 g raw, about 120 g cooked) | ~140 |
| Curd rice (1 katori, about 200 g) | ~200 |
| Khichdi (1 katori, 150 g) | ~150 |
| Plain rice (1 plate, about 220 g cooked) | ~255 |
| Rice dish (typical portion) | kcal |
|---|---|
| Veg pulao (1 plate) | ~300 |
| Jeera rice (1 plate) | ~300 |
| Khichdi with ghee tadka (1 plate, 250 g) | ~300 |
| Tomato rice (1 plate) | ~315 |
| Lemon rice (1 plate) | ~350 |
| Tamarind rice / puliyogare (1 plate) | ~370 |
| Rice meal (typical portion) | kcal |
|---|---|
| Dal chawal (1 katori dal tadka + 1 plate rice) | ~405 |
| Rajma chawal (1 katori rajma + 1 plate rice) | ~415 |
| Chole chawal (1 katori chole + 1 plate rice) | ~435 |
| Veg fried rice (1 plate, 250 g) | ~430 |
| Veg biryani (1 plate, 300 g) | ~450 |
| Chicken biryani (1 plate, 350 g) | ~550 |
Our approximate estimates for home cooking with a moderate amount of oil. A "plate" here is about 220 g of cooked rice, and a katori is about 150 g of a cooked dish. Restaurant plates are often larger.
Plain rice is about 140 kcal a katori, and almost everything else on the list is that rice plus oil or ghee and a few extras. A teaspoon of oil or ghee is roughly 45 kcal, so jeera rice with one teaspoon of ghee is about 45 kcal above plain rice. Lemon rice and puliyogare add several teaspoons of oil and peanuts on top, which is why they sit near 350 to 370 kcal a plate.
Rice-and-curry meals add up the two parts: a plate of rice (about 255 kcal) plus a katori of dal, rajma or chole (about 150 to 180 kcal) gives roughly 400 to 435 kcal. Biryani is heavier mainly because of the ghee, fried onion and the size of the plate.
Easy way to see it: serve rice in a katori instead of heaping a plate. One katori (about 140 kcal) next to your dal and sabzi is easy to compare with the table above, and you can add a second if you want it.
For rotis against rice see how many rotis a day, and for the protein in rice, idli and dosa, protein in roti, rice, idli and dosa.
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 255 kcal for a plate of plain cooked rice (about 220 g) and about 140 kcal for a katori made from 40 g of raw rice.
Roughly 450 kcal for a plate of veg biryani (about 300 g) and about 550 kcal for a plate of chicken biryani (about 350 g). Plate sizes vary a lot.
About 150 kcal for a katori (150 g), or about 300 kcal for a larger plate with a ghee tadka.
Plain rice and curd rice are among the lighter ones per katori (about 140 and 200 kcal). Flavoured rice such as lemon rice and puliyogare adds oil and peanuts and comes to about 350 to 370 kcal a plate.
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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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