Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 katori cooked rice (about 150 g) | 150 g | 195 kcal | 4 g | 42.5 g | 0.5 g |
| 2 x katori cooked rice (about 150 g) | 300 g | 390 kcal | 8 g | 84.5 g | 1 g |
| 3 x katori cooked rice (about 150 g) | 450 g | 585 kcal | 12 g | 127 g | 1.5 g |
| 1 cup cooked rice | 158 g | 205 kcal | 4.5 g | 44.5 g | 0.5 g |
| 1 bowl cooked rice (about 200 g) | 200 g | 260 kcal | 5.5 g | 56.5 g | 0.5 g |
| 1 full plate cooked rice (about 250 g) | 250 g | 325 kcal | 6.5 g | 70.5 g | 0.5 g |
| 100 g | 100 g | 130 kcal | 2.5 g | 28 g | 0.5 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 1 katori cooked rice (about 150 g) (as above) | 195 kcal | 4 g | 0.5 g |
| 1 katori rice with 1 tsp ghee | 240 kcal | 4 g | 5.5 g |
| 1 katori rice with 1 katori curd | 285 kcal | 9 g | 5.5 g |
| Fried rice style: 1 katori rice with 1 tbsp oil | 315 kcal | 4 g | 14 g |
Nutrition facts for 1 katori cooked rice (about 150 g)
| Nutrient | 1 katori cooked rice (about 150 g) | Per 100 g |
|---|---|---|
| Calories | 195 kcal | 130 kcal |
| Protein | 4 g | 2.5 g |
| Carbohydrates | 42.5 g | 28 g |
| Fat | 0.5 g | 0.5 g |
| Fibre | 0.5 g | 0.5 g |
| Sugars | 0 g | 0 g |
| Sodium | 2 mg | 1 mg |
| Potassium | 53 mg | 35 mg |
| Calcium | 15 mg | 10 mg |
| Iron | 0.3 mg | 0.2 mg |
Is rice good for weight loss?
Rice can be part of a weight loss diet. A katori is about 195 kcal, close to two plain rotis, and the portion and what goes with it decide whether the meal is light or heavy.
White rice has little fibre or protein, so on its own it is not very filling. Pair a katori with dal, a big serving of sabzi and some curd, rather than a second helping of rice. Fat raises the calories quickly: a katori with a teaspoon of ghee is about 240 kcal, and fried rice made with a tablespoon of oil about 315 kcal. If you have diabetes, ask your doctor or dietitian about the right portion for you.
Tips to keep rice lighter
- Serve with a katori, not a ladle. A katori gives the same portion every day and makes counting easy.
- Half the plate vegetables. Fill half the plate with sabzi and salad, a quarter with rice and a quarter with dal or another protein.
- Brown rice for fibre, not fewer calories. USDA's cooked brown rice has about the same calories per gram as white rice, with more fibre.
- Count the extras. Ghee, tadka and fried rice add more calories than the rice itself changes between varieties. See ghee calories.
- Thali check. See how rice fits a full meal in calories in an Indian thali.
1 katori chawal me kitni calorie hoti hai? Ek katori pake hue chawal (lagbhag 150 g) mein 195 kcal hoti hai.
Rice compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Rice | 130 kcal | 2.5 g | - |
| Roti | 260 kcal | 10 g | Two plain rotis and a katori of rice have similar calories; roti has more fibre and protein. |
| Khichdi | 90 kcal | 2.5 g | Khichdi holds more water than plain rice, so it has fewer calories per 100 g, and the moong dal gives it more protein per calorie. Extra ghee on top adds up fast. |
How we calculated these numbers
Values from USDA FoodData Central (SR Legacy), entry "Rice, white, long-grain, regular, unenriched, cooked without salt".
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.