Phalsa Calories & Nutrition (फालसा)

Phalsa has 71 calories per 1 katori (71 kcal per 100 g)

Fruits Health Rating: 8/10 Best time: Evening snack
71 kcal

Phalsa Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Phalsa broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 katori standard 100 g 71 kcal 1.7 g 15.1 g 0.1 g
2 katoris 200 g 142 kcal 3.4 g 30.2 g 0.2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Phalsa to your thali See the total calories of your whole meal.
Nutrition Facts — Phalsa (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 71 kcal 71 kcal 4%
Protein 1.7 g 1.7 g 3%
Carbohydrates 15.1 g 15.1 g 5%
Fat 0.1 g 0.1 g 0%
Fiber 4.5 g 4.5 g 18%
Sugar 13 g 13 g 26%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 1.7 g · 10%
Carbs 15.1 g · 89%
Fat 0.1 g · 1%
Burn it off

Minutes of activity to burn 71 kcal (70 kg adult):

Brisk walking 15 min
Cycling 10 min
Running 8 min
Yoga 20 min

Is Phalsa good for weight loss?

Yes — a good choice

Phalsa carries roughly 71 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 4.5 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Phalsa good for muscle gain?

Mainly an energy food

Phalsa provides about 1.7 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 2.4 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Phalsa

Eat the whole fruit instead of juice to keep the fibre and stay full longer. Works well as a mid-morning or evening snack.

About Phalsa

Small sweet-sour summer berries, often made into sharbat.

Frequently asked questions about Phalsa

1 katori phalsa (100 g) contains approximately 71 calories, along with 1.7 g protein, 15.1 g carbohydrates and 0.1 g fat.

1 katori phalsa (100 g) mein lagbhag 71 calorie aur 1.7 g protein hota hai. Isme 15.1 g carbs aur 0.1 g fat bhi hota hai.

1 कटोरी फालसा (100 ग्राम) में लगभग 71 कैलोरी और 1.7 ग्राम प्रोटीन होता है। इसमें 15.1 ग्राम कार्बोहाइड्रेट और 0.1 ग्राम फैट भी होता है।

100 g of Phalsa contains about 71 calories, 1.7 g protein, 15.1 g carbs and 0.1 g fat.

2 katoris works out to roughly 142 calories and 3.4 g of protein in total.

Yes — a good choice. Phalsa carries roughly 71 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 4.5 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Phalsa contains about 1.7 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Phalsa provides roughly 15.1 g of carbohydrates and 13 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Phalsa is best eaten at evening snack.

For a 70 kg adult, burning the roughly 71 calories in 1 katori phalsa takes brisk walking for about 15 minutes, or cycling for about 10 minutes, or running for about 8 minutes, or yoga for about 20 minutes.

Compare Phalsa with other foods

Phalsa vs Banana Phalsa vs Pineapple Phalsa vs Amla Phalsa vs Apple Phalsa vs Avocado

Similar foods in Fruits

Banana

105 kcal

Pineapple (Ananas)

65 kcal

Amla

7 kcal

Apple

94 kcal

Avocado

217 kcal

Bael Fruit

136 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.