Free tool, Indian household measures
Katori Portion Calculator
One katori is not a fixed measure. A small katori holds about 100 ml, or 80 to 110 g of a cooked dish; a medium about 150 ml, or 120 to 160 g; and a large about 200 ml, or 170 to 210 g. That gap is roughly 100 calories of dal, which is why two people eating "one katori" can be eating different meals.
Short answer
A medium katori of cooked dal or sabzi is 150 g. One katori of cooked rice is about 195 calories with 4 g protein, and one katori of home-style toor dal is about 140 calories with 8 g protein. Calibrate your own bowl once, then track by katori.
For the full chart of 1 katori dal calories, rice and sabzi in grams, see 1 katori dal calories and the grams chart. Protein per katori for 10 dals is in which dal has the most protein.
- Grams, kcal and protein
- Cooked weights
- Roti, glass and spoon too
Convert your portion
1 katori in grams, calories and protein
Pick the food, then the portion. The grams, calories and macros change at once.
Step 2 · How many?
Your portion
Dal (toor / arhar)
Base unit: 1 katori (150 g)
Standard home dal with a light tadka. Restaurant dal runs 40 to 70 kcal higher.
Start Your JourneyWhat one katori actually holds
Katori is not a standard unit. Three sizes are in common use, and the gap between the small and large one is roughly 100 calories of dal.
Roti and sabzi plate
Calories in roti and sabzi, dal or rice
Two rotis with one katori of sabzi is about 365 kcal and 10 g protein. Pick your roti count and what is on the plate.
Step 1 · How many rotis?
Step 2 · What is with it?
Roti: 1 roti (40 g), 120 kcal plain or 160 kcal with ghee. Sabzi assumes about 1.5 teaspoons of oil per katori.
Your plate
2 rotis + 1 katori sabzi
Each teaspoon of ghee or oil you add on top is about 45 kcal.
1 to 4 rotis, calories and protein
| Rotis | + sabzi | + dal | + rice |
|---|---|---|---|
| 1 roti | 245 kcal 7 g protein | 260 kcal 12 g protein | 315 kcal 8 g protein |
| 2 rotis | 365 kcal 10 g protein | 380 kcal 15 g protein | 435 kcal 11 g protein |
| 3 rotis | 485 kcal 14 g protein | 500 kcal 19 g protein | 555 kcal 15 g protein |
| 4 rotis | 605 kcal 17 g protein | 620 kcal 22 g protein | 675 kcal 18 g protein |
Plain 40 g tawa rotis, medium 150 g katoris, sabzi with about 1.5 teaspoons of oil. Ghee on the roti adds about 40 kcal each.
A nutritionist builds your plan around your own Indian food, so the katori portions you log become targets your coach can use, not guesses.
Start Your Journey- Medium katori of cooked dal or sabzi
- 150 g
- 1 katori toor dal
- 140 kcal
- 1 katori cooked rice
- 195 kcal
- Calories in one teaspoon of oil or ghee
- 45 kcal
How the conversion works
Katori to grams, then grams to calories
grams = base grams x portion, and kcal = base kcal x portion
- Every food has a base unit, usually 1 katori (150 g cooked), with its own calories, protein, carbs, fat and fibre.
- The portion you pick multiplies that base: 1/4, 1/2, 3/4, 1, 1.5, 2 or 3 katoris.
- Cooked weight is what you hold. Rice roughly triples and dal roughly doubles in weight when cooked, so weigh cooked or convert raw carefully.
Worked example: half a katori of rice is 75 g, and 195 / 2 is about 98 calories. Half a katori of dal is 75 g and about 70 calories.
Household measures, in grams
YourTrainer's household table, cooked weights. A katori is a size, not a unit, so check your own bowl once.
| Unit | Volume | Typical cooked grams |
|---|---|---|
| 1 katori (small) | 100 ml | 80 to 110 g |
| 1 katori (medium) | 150 ml | 120 to 160 g |
| 1 katori (large) | 200 ml | 170 to 210 g |
| 1 serving spoon (karchi) | 45 ml | 40 to 50 g |
| 1 tablespoon | 15 ml | 12 to 18 g |
| 1 teaspoon | 5 ml | 4 to 6 g |
| 1 glass | 250 ml | 240 to 260 g |
| 1 roti / chapati | Count | 35 to 45 g |
What members' food logs show
Real portions, as logged
Typical portions logged by YourTrainer members, 19 April to 17 September 2026. Aggregated. Calories and protein are the app's database values.
Rice
Logged as 1 cup: 206 kcal, 4 g protein. Our katori of cooked rice at 150 g is 195 kcal, 4 g protein.
Dal
Logged as 1 bowl: 150 kcal, 9 g protein. A 150 g katori of toor dal is 140 kcal, 8 g protein.
Roti
Logged as 1.5 rotis: 156 kcal, 4.5 g protein. One 40 g roti here is 120 kcal, 3.5 g protein.
What we see in coaching
Three katori errors, and the fix
Katori inflation
People log "one katori" while eating from a large 200 ml bowl. Across dal, sabzi and curd (333 kcal as a medium katori each) that is a third more, about 110 uncounted calories a meal. Weigh your bowl once and write its grams down.Invisible oil
The vegetables in a sabzi are a small part of its calories. The oil is most of it, and one teaspoon of any oil or ghee is about 45 calories, coconut and olive included.Rice weighed raw, logged cooked
Rice roughly triples in weight when cooked. Fifty grams raw becomes about 150 g cooked, one medium katori. Log the cooked weight and the number matches the plate.
Calibrate once
Check your own katori in five minutes
Weigh the empty bowl
Use a kitchen scale and note the weight in grams.
Fill it level with cooked rice
Weigh the bowl again. The difference is your katori of rice in grams.
Use that number
Every katori you eat now converts to grams at that size, and the calculator shows the rest.
Sources and data
- Anjana RM et al. ICMR-INDIAB national diet survey, protein 12% of energy against a 15% guideline. Nature Medicine 2025. www.nature.com/articles/s41591-025-03949-4
Gram and calorie values for each katori are YourTrainer's own food table, built from household units. They are estimates, not lab analysis.
Keep going
Know your portions, then build the plan. A coach sets the targets with you.
Start Your JourneyReal portions from our members
Standard katori sizes are a starting point. These are the portions YourTrainer members actually logged in the app, from a sample of food logs, with calories and protein for the same entry.
| Food | Typical portion | Calories, protein |
|---|---|---|
| Rice, cooked | 1 cup | 206 kcal, 4 g |
| Roti / chapati | 1.5 rotis | 156 kcal, 4.5 g |
| Roti, small | 2 small rotis | 160 kcal, 5 g |
| Dal | 1 bowl | 150 kcal, 9 g |
| Idli | 2 to 3 idlis | 158 kcal, 4.5 g |
| Poha | 1 plate | 250 kcal, 5 g |
| Paneer | 50 g | 133 kcal, 9 g |
| Soya chunks | 75 g dry | 248 kcal, 39 g |
| Dahi (curd) | 100 g | 61 kcal, 4 g |
| Boiled eggs | 2 eggs | 156 kcal, 13 g |
| Chicken breast | 150 g | 248 kcal, 46.5 g |
| Whey protein | 1 scoop | 120 kcal, 24 g |
Source: A sample of member food logs from the YourTrainer app, 19 April to 17 September 2026. Members only, aggregated, using the app's food-database values for the portion logged
A cup of cooked rice logged at 206 kcal, not the 270 kcal of a heaped 200 g cup. Read the full food-log study.
What does a cup of rice add up to in real member logs?
In YourTrainer member food logs, a cup of cooked rice came in at 206 kcal with 4 g of protein. Heap it to about 200 g and it is closer to 270 kcal.
Is a bowl of dal enough protein for one meal?
On its own, no. In member food logs a bowl of dal came to 150 kcal but only 9 g of protein, so pair it with curd, paneer or sprouts.
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Related pages
Related pages
FAQ
Frequently asked questions
How many grams is 1 katori?
One katori is not a fixed unit. A small katori holds about 100 ml and 80 to 110 g of a cooked dish, a medium katori holds about 150 ml and 120 to 160 g, and a large katori holds about 200 ml and 170 to 210 g. Most Indian homes use the small or medium size for dal and sabzi. When a calorie chart says one katori, assume 150 g unless it states otherwise.
How many calories are in 1 katori of rice?
One katori of cooked white rice at 150 g contains about 195 calories, 4 g protein, 43 g carbohydrate and almost no fat. That comes from roughly 50 g of raw rice, because rice roughly triples in weight when cooked. Brown rice at the same 150 g is about 186 calories with 2.7 g fibre instead of 0.6 g.
How many calories are in 1 katori of dal?
One katori of home-style toor dal at 150 g contains about 140 calories and 8 g protein. Moong dal is slightly lower at 132 calories, chana dal higher at 165. Dal makhani is the outlier at about 285 calories per katori because of the cream and butter. Restaurant dal generally runs 40 to 70 calories above home dal for the same volume, entirely from extra oil or ghee in the tadka.
How many calories are in 1 katori of sabzi?
Ek katori sabzi or sabji (one katori of mixed vegetable sabzi, 150 g) is about 125 calories, assuming roughly one and a half teaspoons of oil. The vegetable itself contributes very little. Oil drives the number, so the same sabzi can range from 85 calories (lauki, cooked lightly) to 165 (aloo) to over 200 if it is restaurant style. Bhindi absorbs oil faster than almost any other vegetable.
Why do Indian calorie charts use katori instead of grams?
Because almost no Indian kitchen weighs cooked food. Household measures like katori, roti, glass and serving spoon are how meals are actually portioned, so charts built around them get followed and charts built around grams get abandoned. The tradeoff is precision: katori size varies between homes, which is why this calculator shows you the gram weight behind every katori so you can check yours once against a kitchen scale.
Should I weigh my food raw or cooked?
Pick one and stay consistent. This calculator uses cooked weights because that is what is on your plate. Raw weighing is more accurate for grains and dals, since water absorption varies, but it is impractical for shared family cooking. If you weigh raw, remember rice roughly triples and dal roughly doubles in cooked weight.
What is 1 katori?
A katori is a small bowl, so 1 katori is one serving of whatever goes in it. The size is not fixed: a small katori holds about 100 ml, a medium about 150 ml and a large about 200 ml. In this calculator, 1 katori of a dal or sabzi means a medium serving of 150 g cooked, unless the food says otherwise.
How many calories are in 2 roti and sabzi?
Two plain rotis (40 g each) with one katori of mixed vegetable sabzi come to about 365 calories and 10 g protein. Each roti is about 120 calories, and the sabzi about 125 with roughly one and a half teaspoons of oil. Ghee on the rotis adds about 40 calories per roti. The roti plate calculator on this page works out 1 to 5 rotis with sabzi, dal or rice.
How much protein is in 1 katori of sabzi?
Very little. One katori of mixed vegetable sabzi, 150 g, has about 3.2 g of protein, and aloo sabzi about 3.0 g. Sabzi adds fibre and volume, so pair it with dal, paneer or curd for protein. One katori of toor dal has about 8 g.