Paneer & vegetable curries

Calories in 3 katori

The short answer

3 katori, weighed

518kcal 3 katori — 450 g in total — comes to about 518 calories, with 27.0 g protein, 20.3 g carbohydrate and 33.8 g fat.

Protein 27.0 g · 21.9% of energy Carbs 20.3 g · 16.4% of energy Fat 33.8 g · 61.6% 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 — home style with about 40 g of paneer per katori and no cream. Change the portion and every number below changes with it.

From a table row to one katori

Read the per-100 g row for palak paneer 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 115 kcal and 6.0 g protein per 100 g.
Weigh what is actually served. This site enters 1 katori at 150 g (home style with about 40 g of paneer per katori and no cream). 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: 115 × 150 ÷ 100 = 173 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
Palak Paneer       =    115 kcal ×  150 g ÷ 100  =  173 kcal
energy check       =  4P + 4C + 9F  ±15%  (±20% if fibre ≥ 6 g)

The full method, and where it is weakest →

Palak Paneer, entered by the portion

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

Kitchen ledger — palak paneer by the katori, one katori entered at 150 g. IFCT 2017 · JUL 2026
Portion	Grams	Calories	Protein	Carbs	Fat	Fibre
1 katori	150 g	173 kcal	9.0 g	6.8 g	11.3 g	2.8 g
2 katori	300 g	345 kcal	18.0 g	13.5 g	22.5 g	5.7 g
3 katori	450 g	518 kcal	27.0 g	20.3 g	33.8 g	8.5 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 3 katori

Minutes of activity for a 70 kg adult to spend 518 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.

121 min

Walking · easy pace, 4 km/h

98 min

Brisk walking · 5.6 km/h

56 min

Cycling · moderate, 19 km/h

43 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 katori173 kcal · 150 g 2 katori345 kcal · 300 g Build a full thaliAdd several foods into one total

Questions

How many calories are in 3 katori?

About 518 kcal, taking one katori as 150 g (home style with about 40 g of paneer per katori and no cream). That is 27.0 g protein, 20.3 g carbohydrate and 33.8 g fat across 450 g of food.

Is 3 katori too much?

It depends entirely on the rest of the day. 518 kcal is roughly 26% of a 2,000 kcal day and 32% 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 121 minutes of easy walking, 98 minutes of brisk walking or 43 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

The people behind these sites

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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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