Amti Dal calories
per katori, not per 100 g
158 kcal 1 katori — taken as 150 g — has about 158 calories, with 6.0 g protein, 18.0 g carbohydrate and 6.6 g fat. Two come to 315 kcal, three to 473 kcal.
Per 100 g, amti dal carries 105 kcal and 4.0 g protein.
Serving assumed: 1 katori ≈ 150 g — maharashtrian sweet-sour toor dal with goda masala. Change the portion and every number below changes with it.
Amti Dal calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 150 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 150 g | 158 kcal | 6.0 g | 18.0 g | 6.6 g | 3.3 g |
| 2 katori | 300 g | 315 kcal | 12.0 g | 36.0 g | 13.2 g | 6.6 g |
| 3 katori | 450 g | 473 kcal | 18.0 g | 54.0 g | 19.8 g | 9.9 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 katori (150 g) |
|---|---|---|
| Energy | 105 kcal | 158 kcal |
| Protein | 4.0 g | 6.0 g |
| Carbohydrate (available) | 12.0 g | 18.0 g |
| Fat | 4.4 g | 6.6 g |
| Dietary fibre | 2.2 g | 3.3 g |
What it takes to burn off 1 katori of amti dal
Minutes of activity for a 70 kg adult to spend 158 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where amti dal sits in an Indian plate
Among the 20 dals & legumes entries on this site, amti dal ranks 17th for protein (4.0 g per 100 g) and 13th for energy density (105 kcal per 100 g). The protein leader in the group is sukha chana at 8.0 g.
Protein supplies 15% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. Fibre is moderate at 2.2 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 katori?
About 158 kcal for 1 katori, taken as 150 g (maharashtrian sweet-sour toor dal with goda masala). Two come to roughly 315 kcal and three to 473 kcal. Per 100 g, amti dal carries 105 kcal.
How much protein is in amti dal?
4.0 g per 100 g, which works out to 6.0 g in 1 katori. That is 15% of the energy in this food, and ranks 17th of 20 in the dals & legumes group on this site.
Is amti dal good for weight loss?
At 105 kcal per 100 g it is on the lighter side, so portion size is forgiving. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume maharashtrian sweet-sour toor dal with goda masala. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from dals & legumes, and three from elsewhere with a similar energy density.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.