Rasam Calories Calculator
Rasam is South India's thin, intensely flavoured pepper-tamarind-tomato broth — one of the lowest-calorie dishes in Indian cuisine at just 35 kcal per 100g. Made from tamarind water, tomato, black pepper, cumin, garlic, and toor dal water, rasam is neither a soup nor a curry — it exists in its own category as a digestive, warming, post-meal drink-cum-course. Rasam with rice is a South Indian comfort meal; rasam as a thin soup after a heavy meal is a digestive tradition. A full bowl (200g) has only 70 kcal — making it one of India's most diet-friendly foods.
Rasam Calculator
To burn about 70 kcal you may need roughly:
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.
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Rasam — Complete India Calorie Guide
Rasam is South India's thin, intensely flavoured pepper-tamarind-tomato broth — one of the lowest-calorie dishes in Indian cuisine at just 35 kcal per 100g. Made from tamarind water, tomato, black pepper, cumin, garlic, and toor dal water, rasam is neither a soup nor a curry — it exists in its own category as a digestive, warming, post-meal drink-cum-course. Rasam with rice is a South Indian comfort meal; rasam as a thin soup after a heavy meal is a digestive tradition. A full bowl (200g) has only 70 kcal — making it one of India's most diet-friendly foods.
Portion Size Guide
| Portion | Estimated Calories | Typical Use |
|---|---|---|
| Small bowl (~150g) | ~53 kcal | Light serving |
| Standard bowl (~200g) | ~70 kcal | Regular serving |
| Large bowl (~300g) | ~105 kcal | Generous portion |
| With rice (~150g cooked) | ~265 kcal | Rasam rice meal |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g | Per 1 serving (~200g) |
|---|---|---|
| Calories | 35 kcal | 70 kcal |
| Protein | 1g | 2.0g |
| Carbohydrates | 6g | 12.0g |
| Fat | 1g | 2.0g |
| Fibre | 1g | 2.0g |
Weight Loss Tips for Rasam
Rasam is one of India's best weight-loss foods at 35 kcal per 100g. A full bowl is only 70 kcal, making it an essentially free food that can be consumed in large quantities without impacting the calorie budget. The capsaicin from black pepper and the tamarind's tartness both have evidence for modest metabolic benefits. Using rasam as a pre-meal soup suppresses appetite and reduces total meal calorie intake.
Active Lifestyle and Muscle Gain
Rasam is not a protein source at 1g per 100g. For muscle building, use it as a digestive and hydrating element alongside higher-protein main dishes. The black pepper in rasam contains piperine, which enhances the bioavailability of several nutrients including selenium, B vitamins, and some amino acids — making it a useful pairing with protein-rich meals.
Rasam in Indian Food Culture
Rasam is the soul of South Indian daily cooking — a dish made in almost every South Indian home every day. Its simplicity belies its complexity: a good rasam balances the tartness of tamarind, the warmth of black pepper, the roundness of cumin, the brightness of tomato, and the aromatic lift of curry leaves and asafoetida. Different states have their own versions: Tamil rasam uses toor dal water; Andhra charu is spicier; Karnataka saaru has garlic forward; Kerala uses tomato and curry leaves. The digestive properties of rasam are well-established in Ayurvedic tradition — the combination of pepper, cumin, ginger, and asafoetida (hing) directly supports gastric function.
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FAQs
How many calories in rasam?
A 200ml bowl of rasam contains approximately 70 kcal — making it one of the lowest-calorie Indian dishes. Even a large 300g bowl is only 105 kcal. It is essentially a very low-calorie broth.
Is rasam good for weight loss?
Rasam is an excellent weight-loss food at just 35 kcal per 100g. It can be consumed freely without significantly impacting calorie budget. Using it as a pre-meal soup has been shown to reduce total meal intake.
What are the health benefits of rasam?
Rasam's main ingredients — black pepper (anti-inflammatory, piperine), tamarind (vitamin C, antioxidants), tomato (lycopene, vitamin C), cumin (iron, digestive enzymes), and garlic (allicin) — contribute to digestive health, immune support, and anti-inflammatory benefits. It has been used in Indian traditional medicine for cold and flu symptoms.
Can I drink rasam every day?
Yes — rasam is one of India's most health-supportive daily foods. Regular consumption is associated with good digestive health. The high pepper and tamarind content means people with acid reflux should eat it in moderation, but for most people it is an excellent daily dish.
Nutritional data based on standard Indian recipes and ICMR food composition tables. Values vary by preparation method, regional variation, and portion size. Use as a general guide only.