How many calories are in 1 cup of curd rice?

About 221 calories and 6.6 g protein (40 g rice, 100 g curd).

Is rice bad for fat loss?

No. Rice is fine in a fat-loss plan. The number of cups and what you eat with it decide your total calories.

How much rice can I eat in a day?

It depends on your calorie target. As a guide, each cup of cooked rice is about 178 calories, so 3 cups is about 534. Find your target with the calculator.

Which variety rice has the fewest calories?

Per cup in our table, curd rice (about 221); puliyodharai (tamarind rice) has the most (about 281).

Vekesthetics

Rice calories: plain and variety rice

Per cup, a full meals plate, and portion tips. சாதம் கலோரி.

Updated 19 October 2026

Short answer

A cup of cooked white rice (from 50 g raw rice) has about 178 calories and 4.0 g of protein. A cup of curd rice is about 221, lemon rice about 258 and puliyodharai about 281.

சாதம் கலோரி: ஒரு கப் சாதத்தில் (50 கிராம் அரிசி) சுமார் 178 கலோரி, 4.0 கிராம் புரோட்டீன். தயிர் சாதம் சுமார் 221, எலுமிச்சை சாதம் சுமார் 258, புளியோதரை சுமார் 281 கலோரி.

Plain and variety rice per cup

Food (portion)	kcal	Protein (g)	g per 100 kcal
Plain rice, cooked (cup, 50 g raw rice) சாதம்	178	4.0	2.2
Curd rice (cup, 40 g rice, 100 g curd) தயிர் சாதம்	221	6.6	3.0
Lemon rice (cup, 50 g rice) எலுமிச்சை சாதம்	258	5.2	2.0
Puliyodharai, tamarind rice (cup, 50 g rice) புளியோதரை	281	5.3	1.9
Tomato rice (cup, 50 g rice) தக்காளி சாதம்	249	4.6	1.8
Sambar rice (cup, 40 g rice) சாம்பார் சாதம்	236	6.9	2.9
Veg biryani (cup, 50 g rice) வெஜ் பிரியாணி	262	5.0	1.9
Chicken biryani (cup, 50 g rice, 50 g chicken) சிக்கன் பிரியாணி	335	15.2	4.5
Veg fried rice (plate, 100 g rice) வெஜ் ஃப்ரைடு ரைஸ்	556	9.0	1.6

Source: the Veke AI food table (coach.vekesthetics.app/foods), worked out from IFCT 2017 (ICMR-NIN, Hyderabad) and USDA FoodData Central values for typical Tamil home recipes. All numbers are approximate: size, oil and portion change them.

Check the rice in each portion: curd rice and sambar rice use 40 g of rice a cup, the others 50 g.

Rice by the cup

Cooked rice	kcal	Protein (g)
1 cup cooked rice 1 கப் சாதம்	178	4.0
1½ cups 1½ கப்	267	6.0
2 cups 2 கப்	356	8.0
3 cups 3 கப்	534	12.0

A full meals plate

A home meals plate (an example):

Part	Amount	kcal	Protein (g)
Rice	2 cups	356	8.0
Sambar	1 cup	146	6.7
Rasam	1 bowl	81	2.9
Poriyal	1 cup vegetable poriyal	91	1.8
Curd	1 cup	122	6.9
Total		796	26.3

A hotel full meals (about 2½ cups rice with sambar, rasam, poriyal, kootu, curd and appalam) is about 857 calories and 25.9 g protein in our table.

Portion tips and how to add protein

Measure your usual rice with a cup once, so you know your real number.
Fill half the plate with poriyal or kootu before the rice goes on.
Add a protein side: fish curry, chicken, eggs, paruppu or curd.

Example: 1½ cups rice + 1 cup sambar + fish curry (100 g raw fish) + 1 cup vegetable poriyal is about 671 kcal and 36.2 g protein.

சாதம் சாப்பிடலாம். எத்தனை கப் என்பதை ஒரு முறை அளந்து பாருங்க. பாதி தட்டில் பொரியல், கூட்டு வச்சு, கூட முட்டை, மீன், சிக்கன் அல்லது பருப்பு சேர்த்துக்கோங்க.

Questions

How many calories are in 1 cup of curd rice?: About 221 calories and 6.6 g protein (40 g rice, 100 g curd).
Is rice bad for fat loss?: No. Rice is fine in a fat-loss plan. The number of cups and what you eat with it decide your total calories.
How much rice can I eat in a day?: It depends on your calorie target. As a guide, each cup of cooked rice is about 178 calories, so 3 cups is about 534. Find your target with the calculator.
Which variety rice has the fewest calories?: Per cup in our table, curd rice (about 221); puliyodharai (tamarind rice) has the most (about 281).

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