Rasam calories
per katori, not per 100 g
60 kcal 1 katori rasam — taken as 150 g — has about 60 calories, with 2.4 g protein, 6.0 g carbohydrate and 2.7 g fat. Two come to 120 kcal, three to 180 kcal.
Per 100 g, rasam carries 40 kcal and 1.6 g protein.
Serving assumed: 1 katori rasam ≈ 150 g — thin tamarind and tomato broth with a small tempering. Change the portion and every number below changes with it.
Rasam calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 150 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 150 g | 60 kcal | 2.4 g | 6.0 g | 2.7 g | 1.5 g |
| 2 katori | 300 g | 120 kcal | 4.8 g | 12.0 g | 5.4 g | 3.0 g |
| 3 katori | 450 g | 180 kcal | 7.2 g | 18.0 g | 8.1 g | 4.5 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 katori rasam (150 g) |
|---|---|---|
| Energy | 40 kcal | 60 kcal |
| Protein | 1.6 g | 2.4 g |
| Carbohydrate (available) | 4.0 g | 6.0 g |
| Fat | 1.8 g | 2.7 g |
| Dietary fibre | 1.0 g | 1.5 g |
What it takes to burn off 1 katori rasam of rasam
Minutes of activity for a 70 kg adult to spend 60 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.
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 rasam sits in an Indian plate
Among the 23 south indian entries on this site, rasam ranks 22nd for protein (1.6 g per 100 g) and 23rd for energy density (40 kcal per 100 g). The protein leader in the group is medu vada at 8.0 g.
Protein supplies 16% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. There is very little fibre here — 1.0 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.
Questions
How many calories are in 1 katori rasam?
About 60 kcal for 1 katori rasam, taken as 150 g (thin tamarind and tomato broth with a small tempering). Two come to roughly 120 kcal and three to 180 kcal. Per 100 g, rasam carries 40 kcal.
How much protein is in rasam?
1.6 g per 100 g, which works out to 2.4 g in 1 katori rasam. That is 16% of the energy in this food, and ranks 22nd of 23 in the south indian group on this site.
Is rasam good for weight loss?
At 40 kcal per 100 g it is on the lighter side, so portion size is forgiving. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. 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 thin tamarind and tomato broth with a small tempering. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from south indian, and three from elsewhere with a similar energy density.
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.