Per 1 katori (200g)
220kcal
Protein
7g
13% of energy
Carbs
35g
66% of energy
Fat
5g
21% of energy
Indian food · rice dishes
Curd Rice
- Serving
- 1 katori · 200g
- Macro lead
- Carb-forward
- Region
- south
- Fiber / serving
- 1 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (200g) | Per 100g |
|---|---|---|
| Calories | 220 kcal | 110 kcal |
| Protein | 7 g | 3.5 g |
| Carbs | 35 g | 17.5 g |
| Fat | 5 g | 2.5 g |
| Fiber | 1 g | 0.5 g |
How Indian lifters use Curd Rice
Rice is the cheapest lifter carb in India. Cook it fresh, refrigerate overnight, reheat — that raises the resistant-starch content and blunts the glycemic hit. Carb-forward — use it around training, dial it back on rest days if you're cutting. The dish is most common in south kitchens, but works anywhere in India — the ingredients are pantry-standard.
Where it fits in your day
Best consumed pre and post workout when insulin sensitivity is highest. On rest days, keep the portion smaller and pair with protein and fibre to slow the glycemic response.
Cost & convenience
Low protein density (3.5g/100g). Treat it as a carb, fat, or micronutrient food — not a protein anchor. Cost-per-gram of protein is high here; don't rely on it to hit your daily target.
Common myth
"White rice makes you fat" — no. A surplus of any calorie source does. Rice is a clean, cheap, easily digested carb that works for cuts and bulks equally well when tracked.
Swaps & pairings
Similar rice dishes
Veg Pulao 280 kcal · 6g protein per servingVeg Biryani 420 kcal · 10g protein per servingChicken Biryani 540 kcal · 28g protein per servingLemon Rice 260 kcal · 5g protein per servingFried Rice (veg) 360 kcal · 7g protein per servingSteamed Rice (white) 195 kcal · 4g protein per serving
Build a plate around Curd Rice
Plans that fit
Meal plans that use Curd Rice
Muscle Gain ideas — Vegetarian
Goal × diet day of food ideas
Fat Loss ideas — Non-Veg
Goal × diet day of food ideas
~2500 kcal Budget — College Student
Example day on low-cost staples
Train while you eat this
Frequently asked
Is Curd Rice good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 1 katori costs you 220 kcal; slot it into a daily deficit and it works fine.
How much Curd Rice should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Curd Rice high in protein?
Not really — 3.5g per 100g. Treat it as a carb source and pair it with a dedicated protein anchor.
Can I eat Curd Rice pre or post workout?
Yes — carb-forward foods like this one are ideal 60–90 minutes before and immediately after training.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.