Food · restaurant plate
South Indian meals (rice, sambar, rasam, poriyal, curd, papad)
One serving of South Indian meals (rice, sambar, rasam, poriyal, curd, papad) — 1 full meal — comes to 754 kcal, 24.3 g protein, 113.1 g carbs and 22.7 g fat. Scaled to 100 g it works out to 94 kcal and 3 g protein, which makes it not a meaningful protein source on its own for a restaurant plate item. That single serving is about 50.3% of a 1,500 kcal day and 37.7% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.
Walking off South Indian meals (rice, sambar, rasam, poriyal, curd, papad) takes roughly 18,850 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 ₹120 a serving it costs about ₹98.8 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 a vegetarian or eggetarian or non-vegetarian diet. It works at lunch and dinner.
If you want variety without changing the macros much, the closest swaps in the restaurant plate category are Butter naan, Chole chawal (plate), Dal chawal (plate), Office tiffin: 3 roti + dal + sabzi — 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 full meal) | 754 | 24.3 | 113.1 | 22.7 |
| 2 servings | 1508 | 48.6 | 226.2 | 45.4 |
| Per 100 g | 94 | 3 | 14.1 | 2.8 |
In a day's calorie budget
| Daily target | Share of the day | ₹ per 20 g protein |
|---|---|---|
| 1,500 kcal | 50.3% | ₹98.8 |
| 2,000 kcal | 37.7% |
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Questions people ask
- How many calories are in South Indian meals (rice, sambar, rasam, poriyal, curd, papad)?
- One serving (1 full meal) has 754 kcal, 24.3 g protein, 113.1 g carbs and 22.7 g fat. Per 100 g that's 94 kcal and 3 g protein.
- Is South Indian meals (rice, sambar, rasam, poriyal, curd, papad) good for weight loss?
- On its own, no single food determines fat loss or gain — your total daily calories do. A serving of South Indian meals (rice, sambar, rasam, poriyal, curd, papad) is about 50.3% 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 South Indian meals (rice, sambar, rasam, poriyal, curd, papad)?
- Roughly 18,850 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.