How many calories are in 1 cup of cabbage kootu?

November 3, 2025 •

4 min read

According to nutritional data, the calorie count for 1 cup of cabbage kootu can range significantly, but is typically between 70 and 200 calories depending on the specific recipe and ingredients used. This South Indian lentil and vegetable stew is a fiber-rich, protein-packed, and wholesome addition to any diet.

Quick Summary

An estimated calorie count for 1 cup of cabbage kootu is typically between 70 and 200 calories, though precise figures vary based on ingredients and preparation. The dish's nutritional value is influenced by the type and amount of dal, the use of coconut, and the quantity of cooking oil. It is a hearty and healthy vegetarian meal that provides fiber, protein, and essential nutrients.

Key Points

Calorie Range: 1 cup of cabbage kootu typically contains 70 to 200 calories, varying by recipe.
Key Influencers: The type of dal, amount of oil or ghee, and coconut quantity are major factors that affect the total calorie count.
Nutrient-Dense: It is a rich source of protein, fiber, and various vitamins, making it a healthy vegetarian option.
Calorie Reduction: To lower calories, minimize oil and coconut, and increase the vegetable content.
Healthy Comparison: Cabbage kootu is generally lower in calories compared to many other popular Indian curries like Dal Makhani or Palak Paneer.
Recipe Customization: The calorie count is easily adjustable, allowing for modifications to suit personal dietary needs.
Digestive Health: The high fiber content from cabbage supports a healthy digestive system.

Understanding the Calorie Count in Cabbage Kootu

Determining the exact number of calories in a single cup of cabbage kootu is not a one-size-fits-all answer, as recipes and ingredients vary widely across different households and regions. The calorie range can be anywhere from a lean 70 kcal for a simpler, oil-free version to over 200 kcal for a richer, more elaborate recipe containing added coconut milk and more oil. The core components—cabbage, dal (lentils), and spices—are all low in calories individually, but how they are prepared and what is added significantly impacts the final nutritional profile.

Factors Influencing the Calorie Content

Several key factors can alter the calorie count of your cabbage kootu. Understanding these can help you adjust the recipe to fit your dietary needs.

Type of Dal: Different lentils have different caloric values. Moong dal is often used for a lighter kootu, while adding chana dal can increase the overall protein and calorie content.
Amount of Oil/Ghee: The tempering (or tadka) is a crucial part of kootu preparation and typically involves mustard seeds, urad dal, and curry leaves sizzled in oil or ghee. The more fat used in this step, the higher the calorie count. For example, 1 tablespoon of vegetable oil adds approximately 120 calories.
Coconut Content: Many traditional kootu recipes call for a coconut paste, adding a rich flavor and texture. Shredded coconut, especially in larger quantities, adds a significant amount of fat and calories. Using less coconut or omitting it entirely can drastically reduce the calorie total.
Serving Size: The standard "1 cup" can vary. A precise measurement of 200-240 grams is a more accurate way to measure calories than a generic cup.

Comparison Table: Cabbage Kootu vs. Other Indian Curries

To put the calorie count of cabbage kootu into perspective, here is a comparison with other popular Indian curries, based on a standard 1-cup serving (approximations will vary by recipe).


Dish	Main Ingredients	Estimated Calories (per cup)	Primary Macronutrients
Cabbage Kootu	Cabbage, Moong Dal, Spices	70-200 kcal	Carbs, Protein, Fiber
Dal Makhani	Urad Dal, Rajma, Cream, Butter	250-350+ kcal	Carbs, Fat, Protein
Palak Paneer	Spinach, Paneer (cheese), Cream	220-300+ kcal	Fat, Protein
Chole (Chana Masala)	Chickpeas, Onion, Tomatoes, Oil	200-280+ kcal	Protein, Carbs, Fiber
Aloo Gobi	Potatoes, Cauliflower, Oil	180-250+ kcal	Carbs, Fat

As the table shows, cabbage kootu is one of the leaner and more nutrient-dense options among traditional Indian curries, especially when prepared with a minimal amount of oil and coconut.

Nutritional Breakdown of a Standard Recipe

A typical 1-cup serving of cabbage kootu, made with moong dal and moderate coconut, offers more than just calories. It's rich in several key nutrients essential for a balanced diet.

Protein: The addition of lentils makes kootu a good source of plant-based protein, crucial for muscle repair and satiety.
Fiber: Cabbage is a high-fiber vegetable, promoting digestive health and helping to regulate blood sugar levels.
Vitamins and Minerals: This dish is a great source of Vitamin C, K, folate, and manganese, along with small amounts of other micronutrients.
Low in Saturated Fat: As a plant-based dish, the saturated fat content is low unless excessive ghee or oil is added.

Tips for Reducing Calories in Your Cabbage Kootu

For those who are particularly calorie-conscious, here are some easy ways to lower the caloric density without sacrificing flavor.

Reduce Oil: Use a non-stick pan and minimal oil for the tempering. You can also dry roast the spices before adding them to the dish.
Limit Coconut: Use less grated coconut or substitute coconut paste with a small amount of low-fat coconut milk for creaminess.
Use Water-Based Cooking: Simmer the dish in water or vegetable broth instead of a higher-calorie liquid.
Increase Vegetables: Add more cabbage or other low-calorie vegetables like carrots or green beans to increase the volume and fiber content.
Serve with Lighter Sides: Pair your kootu with brown rice or roti made with whole wheat flour instead of white rice.

A Concluding Note on Cabbage Kootu Calories

In conclusion, while a definitive single number for the calories in 1 cup of cabbage kootu doesn't exist, a reasonable estimate is between 70 and 200 calories. The exact figure hinges on the specific ingredients and preparation methods used. This makes it a versatile and healthy option, easily adjustable to fit various dietary goals. Whether you are aiming for weight management or simply a nutritious, satisfying meal, cabbage kootu is an excellent choice.

For more information on the nutritional composition of various Indian dishes, you can consult a database like Tarla Dalal's Know Your Green Leafy Vegetables section.

Frequently Asked Questions

The main factors influencing the calorie count are the amount of cooking oil or ghee used for tempering and the quantity of coconut included in the recipe.

Yes, cabbage kootu can be an excellent meal for weight loss. Its high fiber and protein content promotes satiety, and when prepared with minimal oil and coconut, it remains low in calories.

To make your kootu lower in fat, reduce the amount of oil or ghee used in the tempering process. You can also use less shredded coconut or opt for a coconut-free version entirely.

While both use lentils (dal), kootu is typically thicker and includes a significant amount of a vegetable, like cabbage, in addition to the lentils. Dal is often a thinner, soup-like lentil preparation.

Yes, thanks to the inclusion of lentils like moong dal, cabbage kootu is a good source of plant-based protein, essential for muscle health.

Moong dal (split yellow lentils) is a great choice for a low-calorie kootu as it cooks quickly and adds protein without an excess of calories.

Yes, you can substitute fresh coconut with a small amount of light coconut milk to achieve a creamy texture. This can sometimes help control fat and calorie content compared to heavier coconut pastes.