Raita, chutney & sides

Calories in 2 katori

The short answer

2 katori, weighed

180kcal 2 katori — 300 g in total — comes to about 180 calories, with 9.3 g protein, 9.0 g carbohydrate and 12.0 g fat.

Protein 9.3 g · 20.5% of energy Carbs 9.0 g · 19.9% of energy Fat 12.0 g · 59.6% of energy

SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 150 g·REVIEWED JUL 2026

Serving assumed: 1 katori ≈ 150 g — set from full-cream cow milk, unsweetened. Change the portion and every number below changes with it.

From a table row to one katori

Read the per-100 g row for curd (dahi) out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 60 kcal and 3.1 g protein per 100 g.
Weigh what is actually served. This site enters 1 katori at 150 g (set from full-cream cow milk, unsweetened). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
Multiply, linearly, and print the working: 60 × 150 ÷ 100 = 90 kcal per katori. Nothing is rounded up, adjusted or smoothed — two katori are exactly twice one.
Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.

per katori   =  per 100 g  ×  serving grams ÷ 100
Curd (Dahi)        =     60 kcal ×  150 g ÷ 100  =  90 kcal
energy check       =  4P + 4C + 9F  ±15%  (±20% if fibre ≥ 6 g)

The full method, and where it is weakest →

Curd (Dahi), entered by the portion

The same ledger as the main entry, with 2 katori standing on the 2nd line.

Kitchen ledger — curd (dahi) by the katori, one katori entered at 150 g. IFCT 2017 · JUL 2026
Portion	Grams	Calories	Protein	Carbs	Fat
1 katori	150 g	90 kcal	4.7 g	4.5 g	6.0 g
2 katori	300 g	180 kcal	9.3 g	9.0 g	12.0 g
3 katori	450 g	270 kcal	14.0 g	13.5 g	18.0 g
1 small bowl	100 g	60 kcal	3.1 g	3.0 g	4.0 g

SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 150 g·REVIEWED JUL 2026

Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.

What it takes to burn off 2 katori

Minutes of activity for a 70 kg adult to spend 180 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.

42 min

Walking · easy pace, 4 km/h

34 min

Brisk walking · 5.6 km/h

20 min

Cycling · moderate, 19 km/h

15 min

Running · 8 km/h

SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026

Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.

Other quantities

1 katori90 kcal · 150 g 3 katori270 kcal · 450 g Build a full thaliAdd several foods into one total

Questions

How many calories are in 2 katori?

About 180 kcal, taking one katori as 150 g (set from full-cream cow milk, unsweetened). That is 9.3 g protein, 9.0 g carbohydrate and 12.0 g fat across 300 g of food.

Is 2 katori too much?

It depends entirely on the rest of the day. 180 kcal is roughly 9% of a 2,000 kcal day and 11% of a 1,600 kcal day. The honest answer is that 2 katori rarely makes a meal on its own — what goes with it usually decides the total.

How long does it take to burn off 2 katori?

Roughly 42 minutes of easy walking, 34 minutes of brisk walking or 15 minutes of running for a 70 kg adult. Useful for scale — not a licence, since appetite rises with activity.

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.

SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026

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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

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