Rasam Calories & Nutrition (रसम)

Rasam has 40 calories per 1 katori (27 kcal per 100 g)

South Indian Health Rating: 9/10 Best time: Lunch
40 kcal

Rasam Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g 100 g 27 kcal 1.1 g 3.4 g 0.9 g
1 katori standard 150 g 40 kcal 1.7 g 5.1 g 1.3 g
1 bowl 200 g 53 kcal 2.3 g 6.8 g 1.7 g
2 katori 300 g 80 kcal 3.4 g 10.2 g 2.6 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Rasam to your thali See the total calories of your whole meal.
Nutrition Facts — Rasam (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 40 kcal 27 kcal 2%
Protein 1.7 g 1.1 g 3%
Carbohydrates 5.1 g 3.4 g 2%
Fat 1.3 g 0.9 g 2%
Fiber 2.4 g 1.6 g 10%
Sugar 1.2 g 0.8 g 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 1.7 g · 17%
Carbs 5.1 g · 52%
Fat 1.3 g · 30%
Burn it off

Minutes of activity to burn 40 kcal (70 kg adult):

Brisk walking 9 min
Cycling 6 min
Running 4 min
Yoga 11 min

Is Rasam good for weight loss?

Yes — a good choice

Rasam carries roughly 27 kcal per 100 g, which is low for an everyday Indian food. 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 Rasam good for muscle gain?

Mainly an energy food

Rasam provides about 1.1 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 4.1 g of protein per 100 kcal, so it is a reasonable 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 Rasam

Cook with 1–2 tsp oil per serving — extra oil and cream add calories fast. Pair with dal, curd or paneer to add protein to the meal.

About Rasam

A thin, peppery South Indian soup of tamarind, tomato and spices, eaten with rice.

Frequently asked questions about Rasam

1 katori rasam (150 g) contains approximately 40 calories, along with 1.7 g protein, 5.1 g carbohydrates and 1.3 g fat.

1 katori rasam (150 g) mein lagbhag 40 calorie aur 1.7 g protein hota hai. Isme 5.1 g carbs aur 1.3 g fat bhi hota hai.

1 कटोरी रसम (150 ग्राम) में लगभग 40 कैलोरी और 1.7 ग्राम प्रोटीन होता है। इसमें 5.1 ग्राम कार्बोहाइड्रेट और 1.3 ग्राम फैट भी होता है।

100 g of Rasam contains about 27 calories, 1.1 g protein, 3.4 g carbs and 0.9 g fat.

2 katori works out to roughly 80 calories and 3.4 g of protein in total.

Yes — a good choice. Rasam carries roughly 27 kcal per 100 g, which is low for an everyday Indian food. 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.

Rasam contains about 1.1 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.

Rasam provides roughly 3.4 g of carbohydrates and 0.8 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.

Rasam is best eaten at lunch.

For a 70 kg adult, burning the roughly 40 calories in 1 katori rasam takes brisk walking for about 9 minutes, or cycling for about 6 minutes, or running for about 4 minutes, or yoga for about 11 minutes.

Compare Rasam with other foods

Rasam vs Masala Dosa Rasam vs Dosa Rasam vs Idli Rasam vs Sambar Rasam vs Coconut Chutney

Similar foods in South Indian

Masala Dosa

329 kcal

Dosa

120 kcal

Idli

130 kcal

Sambar

145 kcal

Coconut Chutney

80 kcal

Rava Idli

103 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.