Food · grain & staple
Curd rice (thayir sadam)
One serving of Curd rice (thayir sadam) — 1 plate — comes to 484 kcal, 14.5 g protein, 82.3 g carbs and 10.8 g fat. Scaled to 100 g it works out to 194 kcal and 5.8 g protein, which makes it not a meaningful protein source on its own for a grain & staple item. That single serving is about 32.3% of a 1,500 kcal day and 24.2% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.
Walking off Curd rice (thayir sadam) takes roughly 12,100 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹12 a serving it costs about ₹16.6 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, Jain, eggetarian. It works at lunch and dinner. It's a common tiffin-box item.
If you want variety without changing the macros much, the closest swaps in the grain & staple category are Appam, Bajra roti (pearl millet), Brown / whole wheat bread, White bread — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.
Per portion vs per 100 g
| Amount | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| 1 serving (1 plate) | 484 | 14.5 | 82.3 | 10.8 |
| 2 servings | 968 | 29 | 164.6 | 21.6 |
| Per 100 g | 194 | 5.8 | 32.9 | 4.3 |
In a day's calorie budget
| Daily target | Share of the day | ₹ per 20 g protein |
|---|---|---|
| 1,500 kcal | 32.3% | ₹16.6 |
| 2,000 kcal | 24.2% |
Swap it for
Questions people ask
- How many calories are in Curd rice (thayir sadam)?
- One serving (1 plate) has 484 kcal, 14.5 g protein, 82.3 g carbs and 10.8 g fat. Per 100 g that's 194 kcal and 5.8 g protein.
- Is Curd rice (thayir sadam) good for weight loss?
- On its own, no single food determines fat loss or gain — your total daily calories do. A serving of Curd rice (thayir sadam) is about 32.3% of a 1,500 kcal day, so it fits a fat-loss plan as long as the rest of the day is accounted for.
- How much walking burns off Curd rice (thayir sadam)?
- Roughly 12,100 steps, using the approximation of about 0.04 kcal burned per step at a moderate walking pace — a rough population-average estimate, not personalised to your body weight or pace.