Calories in 3 katori
270 kcal 3 katori — 450 g in total — comes to about 270 calories, with 5.4 g protein, 20.3 g carbohydrate and 18.0 g fat.
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, portion by portion
| 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.
What it takes to burn off 3 katori
Minutes of activity for a 70 kg adult to spend 270 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.
Questions
How many calories are in 3 katori?
About 270 kcal, taking one katori as 150 g (bottle gourd with a light tempering — the lightest thing on most thalis). That is 5.4 g protein, 20.3 g carbohydrate and 18.0 g fat across 450 g of food.
Is 3 katori too much?
It depends entirely on the rest of the day. 270 kcal is roughly 14% of a 2,000 kcal day and 17% 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 63 minutes of easy walking, 51 minutes of brisk walking or 22 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.