Calories in Dal, Rice and Sabzi Meals
1 February 20254 min read
The dal-rice-sabzi combination is the backbone of Indian meals. Here is a realistic calorie breakdown.
Standard Dal-Rice-Sabzi Plate
| Component | Calories | Protein |
|---|---|---|
| 1 katori white rice | 180 kcal | 3.5g |
| 1 katori toor dal | 130 kcal | 7.5g |
| 1 katori mixed veg sabzi | 120 kcal | 3g |
| 1 katori curd | 60 kcal | 3g |
| **Total** | **490 kcal** | **17g** |
This is a well-balanced, moderate-calorie meal. The protein comes primarily from the dal and curd.
How Different Dals Compare
| Dal | Calories/katori | Protein |
|---|---|---|
| Moong dal | 110 | 7g |
| Masoor dal | 120 | 7.8g |
| Toor dal | 130 | 7.5g |
| Chana dal | 150 | 8g |
| Rajma | 155 | 8.5g |
| Chole | 170 | 8g |
| Dal fry | 140 | 7g |
Rajma and chole are higher in calories but also higher in protein and fibre.
How Different Sabzis Compare
| Sabzi | Calories/katori |
|---|---|
| Green salad | 25 |
| Bhindi masala | 110 |
| Aloo gobi | 140 |
| Mixed veg | 120 |
| Palak paneer | 190 |
| Shahi paneer | 240 |
The calorie difference between a simple bhindi and shahi paneer is over 100 calories per katori. Paneer-based gravies are calorie-dense due to the combination of paneer and cream/oil.
Making Your Meal Lower Calorie
- Replace white rice with brown rice (saves 20 cal, adds fibre)
- Add a larger portion of salad
- Choose a lighter sabzi (bhindi, lauki, tori) over paneer-based ones
- Use less oil in the tadka — this is the single biggest lever
Track your dal-rice-sabzi meals with our food diary. Log each component separately for best accuracy.
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Disclaimer: All calorie and nutrition estimates are for informational and educational purposes only. They are not a substitute for professional medical or dietary advice. Consult a healthcare provider before making significant changes to your diet.