Lauki Sabzi calories
per katori, not per 100 g
The short answer
One katori, weighed
63kcal 1 katori — taken as 150 g — has about 63 calories, with 0.9 g protein, 3.0 g carbohydrate and 5.3 g fat. Two come to 126 kcal, three to 189 kcal.
Per 100 g, lauki sabzi carries 42 kcal and 0.6 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 150 g·REVIEWED JUL 2026
Serving assumed: 1 katori ≈ 150 g — bottle gourd with a light tempering — the lightest thing on most thalis. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 150 g·REVIEWED JUL 2026
From a table row to one katori
- Read the per-100 g row for lauki sabzi 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 42 kcal and 0.6 g protein per 100 g.
- Weigh what is actually served. This site enters 1 katori at 150 g (bottle gourd with a light tempering — the lightest thing on most thalis). 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: 42 × 150 ÷ 100 = 63 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 Lauki Sabzi = 42 kcal × 150 g ÷ 100 = 63 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Lauki Sabzi, entered by the portion
The kitchen ledger: one katori at 150 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 150 g | 63 kcal | 0.9 g | 3.0 g | 5.3 g | 3.4 g |
| 2 katori | 300 g | 126 kcal | 1.8 g | 6.0 g | 10.5 g | 6.9 g |
| 3 katori | 450 g | 189 kcal | 2.7 g | 9.0 g | 15.8 g | 10.4 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.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 katori (150 g) |
|---|---|---|
| Energy | 42 kcal | 63 kcal |
| Protein | 0.6 g | 0.9 g |
| Carbohydrate (available) | 2.0 g | 3.0 g |
| Fat | 3.5 g | 5.3 g |
| Dietary fibre | 2.3 g | 3.4 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 1 katori of lauki sabzi
Minutes of activity for a 70 kg adult to spend 63 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.
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.
Where lauki sabzi sits in an Indian plate
Among the 28 paneer & vegetable curries entries on this site, lauki sabzi ranks 28th for protein (0.6 g per 100 g) and 28th for energy density (42 kcal per 100 g). The protein leader in the group is paneer at 18.3 g.
Protein supplies only 6% of its energy, so treat it as an energy food rather than a protein food. Fibre is moderate at 2.3 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 63 kcal for 1 katori, taken as 150 g (bottle gourd with a light tempering — the lightest thing on most thalis). Two come to roughly 126 kcal and three to 189 kcal. Per 100 g, lauki sabzi carries 42 kcal.
How much protein is in lauki sabzi?
0.6 g per 100 g, which works out to 0.9 g in 1 katori. That is 6% of the energy in this food, and ranks 28th of 28 in the paneer & vegetable curries group on this site.
Is lauki sabzi good for weight loss?
At 42 kcal per 100 g it is on the lighter side, so portion size is forgiving. Protein is low, so eat it alongside a protein source rather than on its own. 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 bottle gourd with a light tempering — the lightest thing on most thalis. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from paneer & vegetable curries, and three from elsewhere with a similar energy density.
Where this number comes from
Recipe analysis from sourced ingredients. Carbohydrate is available carbohydrate — dietary fibre excluded and listed separately.
Recipe and finished weight: 145 g bottle gourd cooked down with 20 g tomato in about 5 g of oil. Finished weight 150 g, one katori.
Confidence in the quantities: medium. There is a real assumption here about how much of something went in, but it sits inside a narrow normal range.
Source row: IFCT 2017 D007, Bottle gourd, elongate, pale green (Lagenaria vulgaris); IFCT 2017 D076, Tomato, ripe, local (Solanum lycopersicum). Energy on this row is the Atwater sum of the ingredients above, not an independent measurement, so it reconciles by construction — that is a property of the method and not evidence that the quantities are right. The ingredient weights are this site's assumption; the table rows behind each ingredient are not. Cooking fat is the largest single assumption here and is stated in the recipe rather than buried in the total. Lauki is more than 95% water — IFCT D007 puts it at 1.7 g of available carbohydrate and 11 kcal per 100 g — so almost the entire energy of this katori is the oil, and the vegetable itself is close to free. The hand-entered figure it replaces implied a much denser gourd than any IFCT row supports.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
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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