Rogan Josh Calories and Nutrition
1 bowl (~200 g) of Rogan Josh contains 242 calories, 23g protein, 8.2g carbs and 12.4g fat — a non-vegetarian dish in the non-veg dishes category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~200 g) |
|---|---|---|
| Calories | 121 kcal | 242 kcal |
| Protein | 11.5 g | 23 g |
| Carbs | 4.1 g | 8.2 g |
| Fat | 6.2 g | 12.4 g |
| Fiber | 1.4 g | 2.8 g |
| Sugar | 3.1 g | 6.2 g |
| Sodium | 295 mg | 590 mg |
| Saturated fat | 1.4 g | 2.8 g |
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How Rogan Josh fits in your diet
A 1 bowl (~200 g) of rogan josh contributes about 12% of a 2,000-kcal daily target and roughly 46% of an average adult's 50 g daily protein floor. Typically made with mutton, yogurt, kashmiri chili, fennel, ginger powder, ghee.
Kashmiri lamb/mutton curry with yogurt, ratan jot and aromatic spices. 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: north indian.
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Frequently asked questions
How many calories are in Rogan Josh?
Rogan Josh has roughly 430 kcal per 1 bowl (~200 g) (about 215 kcal per 100 g). Macros: 34g protein, 8g carbs, 30g fat.
Is Rogan Josh good for weight loss?
Moderate. Rogan Josh at 430 kcal per serving fits a calorie-counted diet if portioned correctly. Pair with protein and fibre to slow digestion.
How much protein is in Rogan Josh?
Rogan Josh has about 34g protein per 1 bowl (~200 g) — a solid protein contribution for a single dish.
Can diabetics eat Rogan Josh?
Yes, rogan josh is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Rogan Josh fit into a balanced Indian meal?
Rogan Josh 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 rogan josh are sourced from Open Food Facts. Per-100 g figures scaled to the selected serving above.
Primary reference: View on Open Food Facts
Updated: 17/5/2026