Per 1 katori (150g)
70kcal
Protein
3g
17% of energy
Carbs
10g
57% of energy
Fat
2g
26% of energy
Indian food · foods
Rasam
- Serving
- 1 katori · 150g
- 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 (150g) | Per 100g |
|---|---|---|
| Calories | 70 kcal | 47 kcal |
| Protein | 3 g | 2 g |
| Carbs | 10 g | 6.7 g |
| Fat | 2 g | 1.3 g |
| Fiber | 1 g | 0.7 g |
How Indian lifters use Rasam
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 (2g/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
Food is neither "clean" nor "dirty" — it's kcal and macros. Track what's on the plate, adjust as your goal changes, and stop moralising your dinner.
Swaps & pairings
Similar foods
Build a plate around Rasam
Plans that fit
Meal plans that use Rasam
Muscle Gain ideas — Vegetarian
Goal × diet day of food ideas
Fat Loss ideas — Vegetarian
Goal × diet day of food ideas
~2400 kcal Recomp — Ovo-vegetarian
Example recomp day, eggs included
Train while you eat this
Frequently asked
Is Rasam 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 70 kcal; slot it into a daily deficit and it works fine.
How much Rasam 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 Rasam high in protein?
Not really — 2g per 100g. Treat it as a carb source and pair it with a dedicated protein anchor.
Can I eat Rasam 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.