Kadhi Chawal calories
per plate, not per 100 g
The short answer
One plate, weighed
324kcal 1 plate — taken as 300 g — has about 324 calories, with 8.1 g protein, 55.8 g carbohydrate and 7.5 g fat. Two come to 648 kcal, three to 972 kcal.
Per 100 g, kadhi chawal carries 108 kcal and 2.7 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 300 g·REVIEWED JUL 2026
Serving assumed: 1 plate ≈ 300 g — punjabi kadhi with pakora over rice. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 300 g·REVIEWED JUL 2026
ഒരു പട്ടികയിലെ വരിയിൽ നിന്ന് ഒരു പ്ലേറ്റിലേക്ക്
- Read the per-100 g row for kadhi chawal 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 108 kcal and 2.7 g protein per 100 g.
- Weigh what is actually served. This site enters 1 plate at 300 g (punjabi kadhi with pakora over rice). 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: 108 × 300 ÷ 100 = 324 kcal ഒരു പ്ലേറ്റിന്. ഒന്നും കൂട്ടി റൗണ്ട് ചെയ്യുകയോ ക്രമീകരിക്കുകയോ മിനുക്കുകയോ ചെയ്തിട്ടില്ല — രണ്ട് പ്ലേറ്റ് എന്നാൽ ഒരു പ്ലേറ്റിന്റെ കൃത്യം ഇരട്ടിയാണ്.
- 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 plate = per 100 g × serving grams ÷ 100 Kadhi Chawal = 108 kcal × 300 g ÷ 100 = 324 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Kadhi Chawal, entered by the portion
The kitchen ledger: one plate at 300 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 plate | 300 g | 324 kcal | 8.1 g | 55.8 g | 7.5 g | 3.6 g |
| 2 plates | 600 g | 648 kcal | 16.2 g | 111.6 g | 15.0 g | 7.2 g |
| 3 plates | 900 g | 972 kcal | 24.3 g | 167.4 g | 22.5 g | 10.8 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 300 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 plate (300 g) |
|---|---|---|
| Energy | 108 kcal | 324 kcal |
| Protein | 2.7 g | 8.1 g |
| Carbohydrate (available) | 18.6 g | 55.8 g |
| Fat | 2.5 g | 7.5 g |
| Dietary fibre | 1.2 g | 3.6 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 1 plate of kadhi chawal
Minutes of activity for a 70 kg adult to spend 324 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 kadhi chawal sits in an Indian plate
Among the 18 rice dishes entries on this site, kadhi chawal ranks 15th for protein (2.7 g per 100 g) and 17th for energy density (108 kcal per 100 g). The protein leader in the group is mutton biryani at 8.5 g.
Protein supplies only 10% of its energy, so treat it as an energy food rather than a protein food. There is very little fibre here — 1.2 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 plate?
About 324 kcal for 1 plate, taken as 300 g (punjabi kadhi with pakora over rice). Two come to roughly 648 kcal and three to 972 kcal. Per 100 g, kadhi chawal carries 108 kcal.
How much protein is in kadhi chawal?
2.7 g per 100 g, which works out to 8.1 g in 1 plate. That is 10% of the energy in this food, and ranks 15th of 18 in the rice dishes group on this site.
Is kadhi chawal good for weight loss?
At 108 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 punjabi kadhi with pakora over rice. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from rice dishes, and three from elsewhere with a similar energy density.
Where this number comes from
ഉറവിടം വ്യക്തമാക്കിയ ചേരുവകളിൽ നിന്നുള്ള പാചകക്കുറിപ്പ് വിശകലനം. കാർബോഹൈഡ്രേറ്റ് എന്നത് ലഭ്യമായ കാർബോഹൈഡ്രേറ്റ് ആണ് — ഭക്ഷ്യനാരുകൾ ഒഴിവാക്കി പ്രത്യേകം നൽകിയിരിക്കുന്നു.
പാചകക്കുറിപ്പും പാകം ചെയ്ത ശേഷമുള്ള ഭാരവും: 65 g raw rice boiled, under a kadhi of 40 g curd thickened with 11 g besan and tempered in about 5 g of oil. Finished weight 300 g, one plate.
Confidence in the quantities: low. This dish varies enormously by household and by shop. Read the recipe below as one plausible version, not as the dish — the frying oil or the reduction, not the ingredients, is what decides the energy.
സ്രോതസ്സ് വരി: IFCT 2017 A015, Rice, raw, milled; IFCT 2017 B001, Bengal gram, dal. 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. A plate of kadhi chawal is two dishes at once and how much of each lands on the plate is the biggest variable. Punjabi kadhi also carries fried besan pakoras, which are not counted separately here — the besan and the oil above stand in for them. One ingredient here carries no table row of its own — curd — so this dish inherits that gap and is no more checkable than that ingredient is.
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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