Calories in 2 katori
The short answer
2 katori, weighed
255kcal 2 katori — 300 g in total — comes to about 255 calories, with 12.6 g protein, 31.5 g carbohydrate and 7.8 g fat.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori cooked dal entered at 150 g·REVIEWED JUL 2026
Serving assumed: 1 katori cooked dal ≈ 150 g — yellow moong, light tempering. Change the portion and every number below changes with it.
From a table row to one katori
- Read the per-100 g row for moong dal 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 85 kcal and 4.2 g protein per 100 g.
- Weigh what is actually served. This site enters 1 katori cooked dal at 150 g (yellow moong, light tempering). 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: 85 × 150 ÷ 100 = 128 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 Moong Dal = 85 kcal × 150 g ÷ 100 = 128 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Moong Dal, entered by the portion
The same ledger as the main entry, with 2 katori standing on the 2nd line.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 150 g | 128 kcal | 6.3 g | 15.8 g | 3.9 g | 3.0 g |
| 2 katori | 300 g | 255 kcal | 12.6 g | 31.5 g | 7.8 g | 6.0 g |
| 3 katori | 450 g | 383 kcal | 18.9 g | 47.3 g | 11.7 g | 9.0 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori cooked dal 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 2 katori
Minutes of activity for a 70 kg adult to spend 255 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.
Questions
How many calories are in 2 katori?
About 255 kcal, taking one katori as 150 g (yellow moong, light tempering). That is 12.6 g protein, 31.5 g carbohydrate and 7.8 g fat across 300 g of food.
Is 2 katori too much?
It depends entirely on the rest of the day. 255 kcal is roughly 13% of a 2,000 kcal day and 16% of a 1,600 kcal day. The honest answer is that 2 katori rarely makes a meal on its own — what goes with it usually decides the total.
How long does it take to burn off 2 katori?
Roughly 59 minutes of easy walking, 48 minutes of brisk walking or 21 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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