Calories in 3 katori

From a table row to one katori

1. Read the per-100 g row for vegetable pulao 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 155 kcal ਅਤੇ 3.2 g protein per 100 g.
2. Weigh what is actually served. This site enters 1 katori veg pulao at 180 g (home style with mixed vegetables and 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.
3. Multiply, linearly, and print the working: 155 × 180 ÷ 100 = 279 kcal per katori. Nothing is rounded up, adjusted or smoothed — two katori are exactly twice one.
4. 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
Vegetable Pulao    =    155 kcal ×  180 g ÷ 100  =  279 kcal
energy check       =  4P + 4C + 9F  ±15%  (±20% if fibre ≥ 6 g)

The full method, and where it is weakest →