Rasam Calories and Nutrition
1 bowl (~200 g) of Rasam contains 100 calories, 5g protein, 14g carbs and 3g fat — a vegetarian dish in the lentils & dals category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~200 g) |
|---|---|---|
| Calories | 50 kcal | 100 kcal |
| Protein | 2.5 g | 5 g |
| Carbs | 7 g | 14 g |
| Fat | 1.5 g | 3 g |
| Fiber | 1.5 g | 3 g |
| Sodium | 350 mg | 700 mg |
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How Rasam fits in your diet
A 1 bowl (~200 g) of rasam contributes about 5% of a 2,000-kcal daily target and roughly 10% of an average adult's 50 g daily protein floor. Typically made with toor dal, tamarind, tomato, rasam powder, curry leaves, ghee.
Spiced, peppery tamarind-tomato soup with a little dal. Served with rice or as a digestive. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: south indian.
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Frequently asked questions
How many calories are in Rasam?
Rasam has roughly 100 kcal per 1 bowl (~200 g) (about 50 kcal per 100 g). Macros: 5g protein, 14g carbs, 3g fat.
Is Rasam good for weight loss?
Yes — at 100 kcal per typical serving, rasam fits easily into a weight-loss diet. Watch for added oil or sugar in restaurant versions.
How much protein is in Rasam?
Rasam delivers about 5g protein per 1 bowl (~200 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Rasam?
Yes, rasam is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Rasam fit into a balanced Indian meal?
Rasam sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for rasam are sourced from Calculated from typical recipe ingredients. Per-100 g figures scaled to the selected serving above. These figures are unverified estimates based on typical recipes — see banner above.
Updated: 17/5/2026