Usal (Sprouted Curry) calories
per katori, not per 100 g
The short answer
One katori, weighed
195kcal 1 katori — taken as 150 g — has about 195 calories, with 10.5 g protein, 22.5 g carbohydrate and 6.8 g fat. Two come to 390 kcal, three to 585 kcal.
Per 100 g, usal (sprouted curry) carries 130 kcal ਅਤੇ 7.0 g protein.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 150 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Serving assumed: 1 ਕਟੋਰੀ ≈ 150 g — sprouted moth bean curry, without the pav. Change the portion and every number below changes with it.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 150 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
From a table row to one katori
- Read the per-100 g row for usal (sprouted curry) 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 130 kcal ਅਤੇ 7.0 g protein per 100 g.
- Weigh what is actually served. This site enters 1 katori at 150 g (sprouted moth bean curry, without the pav). 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: 130 × 150 ÷ 100 = 195 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 Usal (Sprouted Cur = 130 kcal × 150 g ÷ 100 = 195 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Usal (Sprouted Curry), entered by the portion
The kitchen ledger: one katori at 150 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 katori | 150 g | 195 kcal | 10.5 g | 22.5 g | 6.8 g | 7.5 g |
| 2 katori | 300 g | 390 kcal | 21.0 g | 45.0 g | 13.5 g | 15.0 g |
| 3 katori | 450 g | 585 kcal | 31.5 g | 67.5 g | 20.3 g | 22.5 g |
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 150 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 katori (150 g) |
|---|---|---|
| Energy | 130 kcal | 195 kcal |
| Protein | 7.0 g | 10.5 g |
| Carbohydrate (available) | 15.0 g | 22.5 g |
| Fat | 4.5 g | 6.8 g |
| Dietary fibre | 5.0 g | 7.5 g |
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
What it takes to burn off 1 katori of usal (sprouted curry)
Minutes of activity for a 70 kg adult to spend 195 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.
ਸਰੋਤ·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 usal (sprouted curry) sits in an Indian plate
Among the 14 breakfast entries on this site, usal (sprouted curry) ranks 5th for protein (7.0 g per 100 g) and 10th for energy density (130 kcal per 100 g). The protein leader in the group is moong dal chilla at 8.5 g.
Protein supplies 22% of its energy, which is high for an Indian staple and the reason it keeps you full longer than the calorie count suggests. Fibre is genuinely high at 5.0 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.
ਸਵਾਲ
How many calories are in 1 katori?
About 195 kcal for 1 katori, taken as 150 g (sprouted moth bean curry, without the pav). Two come to roughly 390 kcal and three to 585 kcal. Per 100 g, usal (sprouted curry) carries 130 kcal.
How much protein is in usal (sprouted curry)?
7.0 g per 100 g, which works out to 10.5 g in 1 katori. That is 22% of the energy in this food, and ranks 5th of 14 in the breakfast group on this site.
Is usal (sprouted curry) good for weight loss?
At 130 kcal per 100 g it is on the lighter side, so portion size is forgiving. The protein share is high enough to be genuinely filling. 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 sprouted moth bean curry, without the pav. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from breakfast, and three from elsewhere with a similar energy density.
Where this number comes from
From the composition tables, not re-checked against a named row. This site does not claim a carbohydrate basis for this figure. Either it is a hand-entered composite with no stored ingredient list to derive one from, or the named table row disagrees with what is published here by too much to say which basis the number is on.
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.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
The people behind these sites
Follow the build
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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