Paneer & vegetable curries

Calories in 3 katori

The short answer

3 katori, weighed

428kcal 3 katori — 450 g in total — comes to about 428 calories, with 10.8 g protein, 38.3 g carbohydrate and 24.8 g fat.

Protein 10.8 g · 10.3% of energy Carbs 38.3 g · 36.5% of energy Fat 24.8 g · 53.2% 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 dry mixed vegetables, 1 teaspoon of oil per serving. Change the portion and every number below changes with it.

From a table row to one katori

Read the per-100 g row for mixed vegetable 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 95 kcal and 2.4 g protein per 100 g.
Weigh what is actually served. This site enters 1 katori at 150 g (home style dry mixed vegetables, 1 teaspoon of oil per serving). 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: 95 × 150 ÷ 100 = 143 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
Mixed Vegetable Sa =     95 kcal ×  150 g ÷ 100  =  143 kcal
energy check       =  4P + 4C + 9F  ±15%  (±20% if fibre ≥ 6 g)

The full method, and where it is weakest →

Mixed Vegetable Sabzi, entered by the portion

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

Kitchen ledger — mixed vegetable sabzi by the katori, one katori entered at 150 g. IFCT 2017 · JUL 2026
Portion	Grams	Calories	Protein	Carbs	Fat	Fibre
1 katori	150 g	143 kcal	3.6 g	12.8 g	8.3 g	4.4 g
2 katori	300 g	285 kcal	7.2 g	25.5 g	16.5 g	8.7 g
3 katori	450 g	428 kcal	10.8 g	38.3 g	24.8 g	13.0 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 428 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.

100 min

Walking · easy pace, 4 km/h

81 min

Brisk walking · 5.6 km/h

47 min

Cycling · moderate, 19 km/h

36 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 katori143 kcal · 150 g 2 katori285 kcal · 300 g Build a full thaliAdd several foods into one total

Questions

How many calories are in 3 katori?

About 428 kcal, taking one katori as 150 g (home style dry mixed vegetables, 1 teaspoon of oil per serving). That is 10.8 g protein, 38.3 g carbohydrate and 24.8 g fat across 450 g of food.

Is 3 katori too much?

It depends entirely on the rest of the day. 428 kcal is roughly 21% of a 2,000 kcal day and 27% 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 100 minutes of easy walking, 81 minutes of brisk walking or 36 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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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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