Calories in 1 Katori of Samai, Barley and Murmura

By NYUS Inc. · Published 27 October 2026

A katori of samai khichdi, jau in the soup, rajgira for the fast, murmura in the bhel, a bowl of makki or dalia: these grains are measured by the katori or the handful before they are cooked, but calorie lists give them per 100 g. This guide gives the calories, protein, fat, fibre and carbohydrate per 100 g for nine raw, dry grain 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. These are the rows our raw rice, atta and dal guide does not cover. IFCT 2017 Table 1 has no cooked-grain row, so we give no cooked numbers.

The short answer

By IFCT 2017, the nine rows sit between 316 kcal (barley, A004) and 362 kcal (puffed rice, A012) per 100 g raw. By our arithmetic, a small katori (150 ml) of raw samai of about 120 g is about 416 kcal, of raw barley of about 115 g is 363 kcal and of puffed rice (murmura) of only about 10 g is 36 kcal; a tablespoon of samai is about 42 kcal. Our reading: murmura is as dense as the other grains per gram (362 kcal per 100 g) but a katori of it holds far less, about 10 g against 90 to 125 g for the others, so a katori of murmura comes to 36 kcal against 308 to 439 kcal for the rest. That gap comes from our assumed weights, not from the food data, so weigh your own katori.

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. Eight rows were measured in 6 regions and varagu in 5. The values are for the raw, dry grain as sold; the maize row is the dry grain, not makki atta (flour), for which IFCT 2017 Table 1 has no row that we found.

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 120 g of samai but only about 10 g of puffed rice in a katori. Katoris, spoons and brands 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 nine rows are within 316 to 362 kcal: barley 316, whole wheat 322, varagu 332, maize 334, bulgur 342, samai 346, parboiled rice 352, rajgira 356 and puffed rice 362. Our ragi, bajra and jowar guide has samai and varagu per 40 g.
• Barley has the most fibre at 15.64 g per 100 g, about 18.0 g in a 115 g katori by our weight, then maize at 12.24 g and whole wheat at 11.23 g.
• Rajgira has the most protein and fat at 13.27 g and 5.56 g per 100 g, about 15.9 g of protein in a 120 g katori; samai gives about 12.2 g of protein in a katori. Our grains protein guide ranks the 20 grain rows by protein.
• The katori is the biggest unknown. Light, puffed grain fills a katori with very little weight, so murmura is 4 kcal a tablespoon by our 1 g spoon against 42 kcal for samai.

How to log it so the numbers hold

• Weigh raw, before cooking or soaking. These rows are for the raw, dry item. Cooked or soaked grain holds water, so a katori of cooked samai khichdi is not a katori of raw samai; log the raw weight you cooked, or use a cooked entry, not a mix.
• Murmura is mostly air. Weigh puffed rice rather than counting katoris: a handful can differ a lot.
• Flour is not grain. Makki atta, jowar atta and the like are not these rows; see our raw rice, atta and dal guide for atta and maida.
• Compare with millets and rice. Our millets vs rice and wheat guide compares them as rotis and servings.

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 or soaked grain, khichdi, upma, roti, bhel and any other cooked dish: IFCT 2017 Table 1 has no row for them that we found, so we give no numbers and do not estimate them. Also left out are quinoa and black amaranth (each measured in only 1 region), the grains on our other guides (rice, atta, maida, sooji, ragi, bajra, jowar and the dals) and flours such as makki atta.
• 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: A002 (amaranth seed, pale brown, 6 regions), A004 (barley, 6), A006 (maize, dry, 6), A012 (rice, puffed, 6), A014 (rice, parboiled, milled, 6), A016 (samai, 6) and A017 (varagu, 5) on PDF page 41, and A020 (wheat, whole, 6) and A021 (wheat, bulgur, 6) on page 42. Energy converted from kJ at 4.184 kJ per kcal (A012 1514 kJ = 362 kcal, A004 1321 kJ = 316 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 (murmura, rajgira, usna chawal, samai, dalia, makki, kodo, gehun, jau) are our matching to the IFCT row names.

Frequently asked questions