Malai Kofta calories
per katori, not per 100 g
The short answer
One katori, weighed
345kcal 1 katori (2 koftas) — taken as 150 g — has about 345 calories, with 9.8 g protein, 19.5 g carbohydrate and 26.3 g fat. Two come to 690 kcal, three to 1,035 kcal.
Per 100 g, malai kofta carries 230 kcal మరియు 6.5 g protein.
మూలం·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori (2 koftas) entered at 150 g·జూలై 2026న సమీక్షించాం
Serving assumed: 1 katori (2 koftas) ≈ 150 g — fried koftas in a cream and cashew gravy. Change the portion and every number below changes with it.
మూలం·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori (2 koftas) entered at 150 g·జూలై 2026న సమీక్షించాం
ఒక పట్టిక వరుస నుంచి ఒక కటోరికి
- Read the per-100 g row for malai kofta 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 230 kcal మరియు 6.5 g protein per 100 g.
- Weigh what is actually served. This site enters 1 katori (2 koftas) at 150 g (fried koftas in a cream and cashew gravy). 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: 230 × 150 ÷ 100 = 345 kcal ఒక్కో కటోరికి. ఏదీ పైకి రౌండ్ చేయలేదు, సర్దుబాటు చేయలేదు, సరళీకరించలేదు — రెండు కటోరీలు ఒక కటోరికి కచ్చితంగా రెట్టింపు.
- 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 Malai Kofta = 230 kcal × 150 g ÷ 100 = 345 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Malai Kofta, 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 | 345 kcal | 9.8 g | 19.5 g | 26.3 g | 2.7 g |
| 2 katori | 300 g | 690 kcal | 19.5 g | 39.0 g | 52.5 g | 5.4 g |
| 3 katori | 450 g | 1,035 kcal | 29.3 g | 58.5 g | 78.8 g | 8.1 g |
మూలం·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori (2 koftas) entered at 150 g·జూలై 2026న సమీక్షించాం
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 (2 koftas) (150 g) |
|---|---|---|
| Energy | 230 kcal | 345 kcal |
| Protein | 6.5 g | 9.8 g |
| Carbohydrate (available) | 13.0 g | 19.5 g |
| Fat | 17.5 g | 26.3 g |
| Dietary fibre | 1.8 g | 2.7 g |
మూలం·IFCT 2017 + published recipe weights·జూలై 2026న సమీక్షించాం
What it takes to burn off 1 katori (2 koftas) of malai kofta
Minutes of activity for a 70 kg adult to spend 345 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.
మూలం·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·జూలై 2026న సమీక్షించాం
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 malai kofta sits in an Indian plate
Among the 28 paneer & vegetable curries entries on this site, malai kofta ranks ప్రొటీన్కు 10వ (6.5 g per 100 g) and 3rd for energy density (230 kcal per 100 g). The protein leader in the group is paneer at 18.3 g.
Protein supplies only 11% of its energy, so treat it as an energy food rather than a protein food. There is very little fibre here — 1.8 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.
ప్రశ్నలు
How many calories are in 1 katori (2 koftas)?
About 345 kcal for 1 katori (2 koftas), taken as 150 g (fried koftas in a cream and cashew gravy). Two come to roughly 690 kcal and three to 1,035 kcal. Per 100 g, malai kofta carries 230 kcal.
How much protein is in malai kofta?
6.5 g per 100 g, which works out to 9.8 g in 1 katori (2 koftas). That is 11% of the energy in this food, and ranks 10th of 28 in the paneer & vegetable curries group on this site.
Is malai kofta good for weight loss?
At 230 kcal per 100 g it is mid-range — it fits a deficit if the portion is measured rather than eyeballed. Protein is low, so eat it alongside a protein source rather than on its own. 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 fried koftas in a cream and cashew gravy. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from paneer & vegetable curries, and three from elsewhere with a similar energy density.
Where this number comes from
కంపోజిషన్ పట్టికల నుంచి, పేరున్న ఒక వరుసతో మళ్లీ సరిపోల్చలేదు. ఈ సంఖ్యకు కార్బోహైడ్రేట్ ప్రాతిపదిక ఉందని ఈ సైట్ చెప్పడం లేదు. ఇది చేతితో నమోదు చేసిన మిశ్రమ అంశం కావచ్చు, దాని నుంచి ప్రాతిపదికను తీసుకోవడానికి పదార్థాల జాబితా భద్రపరచబడలేదు; లేదా పేరున్న ఆ పట్టిక వరుస ఇక్కడ ప్రచురించిన దానితో చాలా ఎక్కువగా విభేదిస్తోంది, కాబట్టి ఈ సంఖ్య ఏ ప్రాతిపదికపై ఉందో చెప్పలేము.
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.
మూలం·IFCT 2017 + published recipe weights·జూలై 2026న సమీక్షించాం
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