Calories in curd rice
1 plate of curd rice (216 g) has 423 calories, with 12.5 g of protein, 71.1 g of carbs and 9.3 g of fat. That's 196 calories per 100 g.
| Nutrition | 1 plate (216 g) | 100 g |
|---|---|---|
| Calories | 423 kcal | 196 kcal |
| Protein | 12.5 g | 5.8 g |
| Carbs | 71.1 g | 32.9 g |
| Fat | 9.3 g | 4.3 g |
| Fibre | 4.5 g | 2.1 g |
Figures are from the Indian Nutrient Databank (INDB), where it's listed as “Curd rice (Dahi bhaat/Dahi chawal/ Perugu annam/Daddojanam/Thayir saadam)”. INDB works from home-cooked recipes, so a restaurant version will usually have more calories.
Is curd rice good for a gym diet?
Not much protein: 3 g per 100 calories. Count it as energy and get your protein from dal, paneer or curd.
Most of its calories come from carbs (68%), then fat (20%) and protein (12%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 2 plates (about 850 calories). The same 25 g from soya chunks is about 170 calories.
What's in it
Made with rice, green chillies, bell peppers, milk and yogurt (curd), plus spices and cooking oil or ghee. Each extra teaspoon of oil or ghee adds about 44 calories, which is where home and restaurant versions differ most.
How to make it
Takes about 15 minutes.
- Mash cooked rice while it's warm.
- Mix in curd and salt.
- Heat a little oil; add mustard seeds, curry leaves and green chilli.
- Pour over the rice and mix. Serve cool.
Logging curd rice in GymSensei
Type or say “1 plate of curd rice” and it's logged with the numbers above, no searching through lists. It also understands “dahi chawal”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Sweet lassi | 1 glass (442 g) | 158 | 5.7 g |
| Chaas | 1 glass (250 g) | 38 | 2 g |
| Curd | 1 bowl (150 g) | 92 | 5.3 g |
| Raita | 1 bowl (153 g) | 90 | 6.1 g |
| Lassi | 1 glass (423 g) | 80 | 5.9 g |
Updated . General fitness and nutrition guidance, not medical advice.
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