Rice dishes

Calories in 3 katori

The short answer

3 katori, weighed

563kcal 3 katori — 450 g in total — comes to about 563 calories, with 17.6 g protein, 92.3 g carbohydrate and 13.5 g fat.

Protein 17.6 g · 12.5% of energy Carbs 92.3 g · 65.8% of energy Fat 13.5 g · 21.7% of energy

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

Serving assumed: 1 katori khichdi ≈ 150 g — rice and moong dal with a light ghee tempering. Change the portion and every number below changes with it.

From a table row to one katori

Read the per-100 g row for moong dal khichdi 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 125 kcal and 3.9 g protein per 100 g.
Weigh what is actually served. This site enters 1 katori khichdi at 150 g (rice and moong dal with a light ghee tempering). 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: 125 × 150 ÷ 100 = 188 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
Moong Dal Khichdi  =    125 kcal ×  150 g ÷ 100  =  188 kcal
energy check       =  4P + 4C + 9F  ±15%  (±20% if fibre ≥ 6 g)

The full method, and where it is weakest →

Moong Dal Khichdi, entered by the portion

The same ledger as the main entry, with 3 katori standing on the 3rd line.

Kitchen ledger — moong dal khichdi by the katori, one katori entered at 150 g. IFCT 2017 · JUL 2026
Portion	Grams	Calories	Protein	Carbs	Fat	Fibre
1 katori	150 g	188 kcal	5.9 g	30.8 g	4.5 g	2.3 g
2 katori	300 g	375 kcal	11.7 g	61.5 g	9.0 g	4.5 g
3 katori	450 g	563 kcal	17.6 g	92.3 g	13.5 g	6.8 g
1 plate	250 g	313 kcal	9.8 g	51.3 g	7.5 g	3.8 g

SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori khichdi 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 3 katori

Minutes of activity for a 70 kg adult to spend 563 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.

131 min

Walking · easy pace, 4 km/h

107 min

Brisk walking · 5.6 km/h

61 min

Cycling · moderate, 19 km/h

47 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 katori188 kcal · 150 g 2 katori375 kcal · 300 g Build a full thaliAdd several foods into one total

Questions

How many calories are in 3 katori?

About 563 kcal, taking one katori as 150 g (rice and moong dal with a light ghee tempering). That is 17.6 g protein, 92.3 g carbohydrate and 13.5 g fat across 450 g of food.

Is 3 katori too much?

It depends entirely on the rest of the day. 563 kcal is roughly 28% of a 2,000 kcal day and 35% of a 1,600 kcal day. The honest answer is that 3 katori rarely makes a meal on its own — what goes with it usually decides the total.

How long does it take to burn off 3 katori?

Roughly 131 minutes of easy walking, 107 minutes of brisk walking or 47 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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