South India · Main meal
Curd rice
Also called thayir sadam, dahi bhat, daddojanam, mosaranna, curd rice
Soft cooked rice mixed with curd and finished with a tempering of mustard, dals, ginger, green chilli, curry leaves and a few cashews. A cooling South Indian meal.
The short answer
Curd rice has about 296 kcal in a regular serving (1 bowl, about 340 g), with 9.9 g of protein and 2 g of fibre. It rates 3.0/5 (moderate fit) for weight management: it is low in calories for its weight and a regular serving is a modest portion, but it has little fibre for its calories and it is low in protein for its calories.
Reviewed by Deepu Oommen on 23 Oct 2026 · How we review
- Calories per serving
- 296 kcal
- 1 bowl (about 340 g)
- For weight management
- 3.0 / 5Rated 3 out of 5. Moderate fit for weight management
- Protein and fibre
- 9.9 g · 2 g
- per serving
- Brisk walking
- About 55 min
- uses similar energy (70 kg adult)
What's in curd rice?
Raw weights for one serving (1 bowl, about 340 g), from the standard recipe
- Rice, 46 g
- Curd, 138 g
- Oil, 2 g
- Chana dal, 1 g
- Urad dal, 1 g
- Cashew nuts, 3 g
- Ginger, 1 g
- Green chilli, 1 g
How is curd rice made?
Preparation 10 min · Cooking 22 min
- 1Rinse the rice, cook it very soft with water and salt, mash it lightly and let it cool completely.
- 2Mix in the curd, then add coriander and adjust the salt.
- 3Heat oil and splutter mustard, then fry the chana dal, urad dal, red chilli and cashews until golden.
- 4Add ginger, green chilli, curry leaves and a pinch of hing.
- 5Pour the tempering over the curd rice and mix well.
- 6Serve at room temperature or chilled.
Curd rice nutrition
| Nutrient | Per serving (1 bowl, about 340 g) | Per 100 g |
|---|---|---|
| Energy | 296 kcal | 87 kcal |
| Protein | 9.9 g | 2.9 g |
| Carbohydrate | 44.9 g | 13.2 g |
| Fat | 8.5 g | 2.5 g |
| Fibre | 2 g | 0.6 g |
Calculated from a standard recipe (based on a recipe by Swasthi's Recipes: Curd Rice (Thayir Sadam), serves 2) using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values for the raw ingredients, divided by the weight of the cooked dish (737 g for the whole recipe). Salt and dry spices are left out. The regular serving is the average portion in three chefs' recipes: Swasthi's Recipes, Curd Rice (Thayir Sadam) 368 g, Hebbar's Kitchen, Curd Rice (Thayir Sadam) 403 g and Archana's Kitchen, Thalicha Thayir Sadam (spicy seasoned curd rice) 241 g. Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is curd rice good for weight management?
It rates 3.0/5, a moderate fit, because it is low in calories for its weight and a regular serving is a modest portion, but it has little fibre for its calories and it is low in protein for its calories.
- Calories per gram (35% of the rating)0.87 kcal · 92/100
- Protein per 100 kcal (25% of the rating)3.3 g · 33/100
- Fibre per 100 kcal (20% of the rating)0.7 g · 23/100
- Portion (20% of the rating)296 of 550 kcal (main meal) · 96/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have curd rice
- Use low-fat curd and thin it with water instead of cream or extra milk
- Add grated carrot or cucumber for crunch and fibre
- Keep to one bowl and add a vegetable side
- Use less cashew, raisin and pomegranate if you are counting energy
Common questions about curd rice
How many calories are in curd rice?
About 296 kcal in 1 bowl, about 340 g, or 87 kcal per 100 g.
Is curd rice good for weight management?
It rates 3.0/5, a moderate fit: it is low in calories for its weight and a regular serving is a modest portion, but it has little fibre for its calories and it is low in protein for its calories. See the lighter ways to have it on this page.
How much protein is in curd rice?
About 9.9 g in 1 bowl, about 340 g, which is 3.3 g for every 100 kcal.
How much walking uses the energy in curd rice?
About 55 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is curd rice good for weight management?
Curd rice is cooling and gives some protein from the curd. A bowl of about 340 g gives around 300 kcal here, so count it as a full meal.
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Compare it in:Rice dishes
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.