Rogan Josh calories
per katori, not per 100 g
278 kcal 1 katori — taken as 150 g — has about 278 calories, with 22.5 g protein, 6.8 g carbohydrate and 18.0 g fat. Two come to 555 kcal, three to 833 kcal.
Per 100 g, rogan josh carries 185 kcal and 15.0 g protein.
Serving assumed: 1 katori ≈ 150 g — kashmiri style with curd and a generous amount of fat. Change the portion and every number below changes with it.
Rogan Josh 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 | 278 kcal | 22.5 g | 6.8 g | 18.0 g | 1.5 g |
| 2 katori | 300 g | 555 kcal | 45.0 g | 13.5 g | 36.0 g | 3.0 g |
| 3 katori | 450 g | 833 kcal | 67.5 g | 20.3 g | 54.0 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 (150 g) |
|---|---|---|
| Energy | 185 kcal | 278 kcal |
| Protein | 15.0 g | 22.5 g |
| Carbohydrate (available) | 4.5 g | 6.8 g |
| Fat | 12.0 g | 18.0 g |
| Dietary fibre | 1.0 g | 1.5 g |
What it takes to burn off 1 katori of rogan josh
Minutes of activity for a 70 kg adult to spend 278 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 rogan josh sits in an Indian plate
Among the 20 chicken, mutton, fish & egg entries on this site, rogan josh ranks 9th for protein (15.0 g per 100 g) and 6th for energy density (185 kcal per 100 g). The protein leader in the group is chicken tikka at 25.0 g.
Protein supplies 32% of its energy, which is high for an Indian staple and the reason it keeps you full longer than the calorie count suggests. 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?
About 278 kcal for 1 katori, taken as 150 g (kashmiri style with curd and a generous amount of fat). Two come to roughly 555 kcal and three to 833 kcal. Per 100 g, rogan josh carries 185 kcal.
How much protein is in rogan josh?
15.0 g per 100 g, which works out to 22.5 g in 1 katori. That is 32% of the energy in this food, and ranks 9th of 20 in the chicken, mutton, fish & egg group on this site.
Is rogan josh good for weight loss?
At 185 kcal per 100 g it is mid-range — it fits a deficit if the portion is measured rather than eyeballed. 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 kashmiri style with curd and a generous amount of fat. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from chicken, mutton, fish & egg, 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.