Calories in 1 Katori of Raw Rice, Atta and Dal

By NYUS Inc. · Published 27 October 2026

"One katori of dal, one glass of rice": Indian kitchens measure raw rice, atta and dal in a katori or a spoon before cooking, but calorie lists give them per 100 g. This guide gives the calories, protein, fat, fibre and carbohydrate per 100 g for thirteen raw, dry grain, flour and dal rows from the ICMR-NIN Indian Food Composition Tables 2017 (IFCT 2017), then turns them into a tablespoon and a small katori of the raw, uncooked item using weights that are ours. IFCT 2017 has no cooked dal, cooked rice or roti row in Table 1, so we give no cooked numbers.

The short answer

By IFCT 2017, the thirteen rows sit in a narrow band of 320 to 356 kcal per 100 g raw. By our arithmetic, a small katori (150 ml) of raw milled rice of about 125 g is about 445 kcal, of raw atta of about 80 g is 256 kcal and of raw toor dal of about 120 g is 397 kcal; a tablespoon of rice is about 46 kcal, of atta about 26 kcal and of toor dal about 40 kcal. Our reading: the spread per katori (256 to 445 kcal) is wider than the spread per 100 g, but that comes from how much each item weighs in a katori, which is our assumption, not from the food data. Weigh your own katori once.

Calories, protein, fat, fibre and carbohydrate per 100 g

Each row is one IFCT 2017 Table 1 row, per 100 g edible portion as listed in the book, mean values as printed. Energy is the book's kilojoules divided by 4.184, to the nearest kcal. Fibre is total dietary fibre and carbohydrate is the book's available carbohydrate. Twelve rows were measured in 6 regions and ragi in 5. The values are for the raw, dry grain, flour or dal as sold.

Per tablespoon and per small katori, raw

The weights are ours, not from IFCT: we take a level tablespoon as 15 ml and a small katori as 150 ml of raw, dry item, and the grams in each are our assumptions about how loosely or densely each packs, for example about 125 g of rice but only about 80 g of atta in a katori. Katoris, spoons and brands of rice and dal differ, so weigh your own katori and spoon once and scale the table. Each figure is the per-100 g value times the grams, divided by 100, rounded to the nearest kcal and 0.1 g.

What stands out in the numbers

• Per 100 g the rows are close: 320 kcal (atta, 320) to 356 kcal (rice, 356), with brown rice at 354, maida at 352 and bajra at 348. Our grains protein guide has the same rows with protein per 100 kcal.
• Dals carry about two to three times the protein of rice or atta per 100 g: 21.55 to 24.35 g for the five dals against 7.94 g for rice and 10.57 g for atta. By our katori weights that is about 26.0 g in a katori of toor dal and 29.2 g in masoor dal, against about 9.9 g in rice and 8.5 g in atta. Our dal protein guide ranks the dals.
• Chana dal has the most fibre and fat of the dals: 15.15 g and 5.31 g per 100 g; bajra has the most fat of the grains at 5.43 g.
• The katori is the biggest unknown. A katori of atta is lighter than a katori of rice because flour packs loosely, so the same cup can hold quite different gram weights; this is why we give grams next to every katori figure.

How to log it so the numbers hold

• Weigh raw, before cooking. These rows are for the raw, dry item. Cooked rice and cooked dal hold water, so a katori of cooked dal is not a katori of raw dal; log the raw weight you cooked, or use a cooked entry, not a mix. See our rice guide for why a cooked katori is not a fixed weight.
• Share the pot. If you cook a pot for several people, weigh the raw rice and dal that went in and divide by the number of servings.
• Rotis come from the flour. A roti is made from atta plus water; see our roti size guide for dough weights, and weigh the dough you roll.
• Tadka, ghee and oil are extra. They are not in these rows.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie or protein target: we have not looked up one for any person, so we give none.
• Cooked rice, cooked dal, roti, paratha and any other cooked item: IFCT 2017 Table 1 has no row for them that we found, so we do not give numbers, and we do not estimate them. Also left out are the whole-grain dals and legumes, other millets, other wheat rows and other rice rows.
• Anything about weight, health or what these foods do to your body: the page adds up food data and makes no claim about it. If you have a medical condition, ask your doctor or dietitian.

Sources

• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1, protein, fat, total dietary fibre, available carbohydrate and energy per 100 g edible portion, read from the PDF on 27 Oct 2026: A003 (bajra, 6 regions), A005 (jowar, 6), A010 (ragi, 5), A013 (rice, raw, brown, 6), A015 (rice, raw, milled, 6) and A018 (wheat flour, refined, 6) on PDF page 41; A019 (wheat flour, atta, 6), A022 (wheat, semolina, 6), B001 (Bengal gram, dal, 6), B003 (black gram, dal, 6), B010 (green gram, dal, 6) and B013 (lentil dal, 6) on page 42; and B021 (red gram, dal, 6) on page 43. Energy converted from kJ at 4.184 kJ per kcal (A015 1491 kJ = 356 kcal, A019 1340 kJ = 320 kcal).
• nyus.in, the NYUS landing page, read on 27 Oct 2026 for the app statements in the NYUS section and the CTA.

The tablespoon and katori weights, the sums, the rounding and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from a study. Names in brackets (chawal, atta, maida, sooji, toor dal, moong dal, masoor dal, chana dal, urad dal) are our matching to the IFCT row names.

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