Lauki Sabzi calories
per katori, not per 100 g
90 kcal 1 katori — taken as 150 g — has about 90 calories, with 1.8 g protein, 6.8 g carbohydrate and 6.0 g fat. Two come to 180 kcal, three to 270 kcal.
Per 100 g, lauki sabzi carries 60 kcal and 1.2 g protein.
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.
Lauki Sabzi 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 | 90 kcal | 1.8 g | 6.8 g | 6.0 g | 2.0 g |
| 2 katori | 300 g | 180 kcal | 3.6 g | 13.5 g | 12.0 g | 3.9 g |
| 3 katori | 450 g | 270 kcal | 5.4 g | 20.3 g | 18.0 g | 5.9 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 | 60 kcal | 90 kcal |
| Protein | 1.2 g | 1.8 g |
| Carbohydrate (available) | 4.5 g | 6.8 g |
| Fat | 4.0 g | 6.0 g |
| Dietary fibre | 1.3 g | 2.0 g |
What it takes to burn off 1 katori of lauki sabzi
Minutes of activity for a 70 kg adult to spend 90 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 lauki sabzi sits in an Indian plate
Among the 28 paneer & vegetable curries entries on this site, lauki sabzi ranks 28th for protein (1.2 g per 100 g) and 28th for energy density (60 kcal per 100 g). The protein leader in the group is paneer at 18.3 g.
Protein supplies only 8% of its energy, so treat it as an energy food rather than a protein food. There is very little fibre here — 1.3 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 90 kcal for 1 katori, taken as 150 g (bottle gourd with a light tempering — the lightest thing on most thalis). Two come to roughly 180 kcal and three to 270 kcal. Per 100 g, lauki sabzi carries 60 kcal.
How much protein is in lauki sabzi?
1.2 g per 100 g, which works out to 1.8 g in 1 katori. That is 8% 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 60 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.
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.