How many calories are in one piece of kofta?

November 8, 2025 •

4 min read

The calorie content of a single kofta varies significantly, with a range starting at approximately 70 calories for a simple lamb kofta and potentially exceeding 300 for richer varieties. Understanding this range is critical for dietary planning.

Quick Summary

Calorie levels in kofta are highly variable, depending on the recipe and cooking method. The different calorie counts for various kofta styles, including lamb, beef, and vegetarian options are presented.

Key Points

Variable Calories: A single kofta can have a dramatically different calorie count, ranging from roughly 70 to over 350 calories per piece or serving, depending on the ingredients and preparation.
Ingredient Impact: Kofta made with fatty meats like lamb or beef are generally higher in calories than those made with leaner chicken or vegetables.
Cooking Method Matters: Deep-frying kofta significantly increases its calorie count due to oil absorption, while baking, grilling, or air-frying keeps the calorie total much lower.
Sauce and Gravy are Key: Creamy sauces, such as those used in malai kofta, can add hundreds of extra calories, transforming a moderately caloric dish into an indulgent meal.
Healthier Alternatives: For a lower-calorie option, choose grilled lamb or chicken kofta, or baked vegetable kofta, and opt for lighter, tomato-based or yogurt-based sauces.

Understanding the Factors That Influence Kofta Calories

When determining, "How many calories are in one piece of kofta?", the answer depends on several factors. The final calorie count is the result of several key elements, such as the primary ingredient, the cooking method, and the presence of any accompanying sauces. A grilled lamb kofta will have a far lower calorie count than a deep-fried malai kofta served in a creamy, rich sauce.

Primary Ingredients: The type of protein or vegetable used as the base is the biggest determinant of calories. Ground lamb and beef typically have more fat and, therefore, more calories than chicken or plant-based alternatives. For instance, a single piece of lamb kofta might contain around 73 calories, while a richer beef version could be significantly higher. Vegetarian versions, like malai kofta made with paneer and potatoes, can also be calorie-dense due to the use of dairy products and deep-frying.

Cooking Method: This factor significantly impacts the calorie load. Kofta that is grilled, baked, or air-fried uses minimal oil, keeping the calories relatively low. In contrast, deep-frying, a common preparation method for many kofta dishes, causes the kofta to absorb a substantial amount of oil, drastically increasing the calorie count.

Sauce and Accompaniments: Kofta is rarely served alone. The sauce it's cooked in or served with contributes significantly to the total calories. Cream-based sauces, like those for malai kofta, and rich gravies can add hundreds of extra calories per serving. Kofta served with a simple yogurt dip or a light tomato-based sauce will be a much healthier option.

Calorie Breakdown by Kofta Type

Here is a detailed look at the calorie and nutritional profiles of several popular kofta varieties. All figures are approximate and based on typical preparation styles.

Lamb Kofta

Key Ingredients: Ground lamb, onions, garlic, and spices.
Typical Calories (per piece): Approximately 70-80 calories, depending on size and fat content of the lamb.
Nutritional Profile: High in protein and iron, providing good muscle-building nutrients. Often grilled or pan-fried, making it a relatively lean option.

Beef Kofta

Key Ingredients: Ground beef, herbs, and spices.
Typical Calories (per skewer/large piece): Can range from 150 to over 200 calories, especially if pan-fried or grilled with oil.
Nutritional Profile: Excellent source of protein, but higher in saturated fat compared to leaner meats. Homemade versions can control the fat by using leaner beef cuts.

Malai Kofta

Key Ingredients: Kofta balls made from a mix of paneer (Indian cottage cheese), potatoes, and nuts, served in a rich cream and tomato-based gravy.
Typical Calories (per serving of kofta and sauce): This is the most calorie-dense option. One serving, often consisting of a few kofta balls with gravy, can exceed 350-400 calories.
Nutritional Profile: High in fat and carbohydrates due to the frying and creamy sauce. Offers protein from the paneer, but should be consumed in moderation.

Vegetarian Kofta (Lauki/Palak)

Key Ingredients: Bottle gourd (lauki) or spinach (palak) mixed with lentils, flour, and spices.
Typical Calories (per piece): These are generally lower in calories, but the cooking method is key. A small, air-fried piece could be around 50-70 calories, while a deep-fried version could be much higher.
Nutritional Profile: Good source of fiber and vitamins, especially if made with spinach. Frying will increase fat content, so baking is a healthier choice.

Making Kofta a Healthier Choice

If you're calorie-conscious, you can still enjoy kofta by making a few smart substitutions and preparation changes.

Healthier Cooking Methods:

Baking or Air-Frying: Instead of deep-frying, bake or air-fry kofta balls for a crispy exterior with far less added fat. This can reduce the calorie count by up to 50% compared to traditional methods.
Grilling: Use a grill or a cast-iron griddle to cook kofta skewers, which requires very little oil.

Ingredient Swaps:

Leaner Meat: Opt for leaner ground meat, such as turkey or lean chicken, in place of ground lamb or beef.
Vegetable Base: Incorporate more vegetables into the kofta mixture. This adds fiber and reduces the overall calorie density. Finely grated carrots or zucchini can be mixed into both meat and vegetarian kofta.
Sauce: Use a lighter, tomato-based sauce seasoned with spices instead of a heavy cream-based gravy. A simple yogurt dip with herbs is also an excellent low-calorie option.

Calorie Comparison of Kofta Types


Kofta Type	Primary Ingredient	Typical Calories per Piece/Serving	Cooking Method	Key Takeaway
Lamb Kofta	Ground Lamb	~73 kcal (per piece)	Grilled, Pan-fried	Good protein source, relatively lean when grilled.
Beef Kofta	Ground Beef	~150-237 kcal (per skewer)	Pan-fried, Grilled	Higher in fat, excellent protein source. Leaner cuts help.
Malai Kofta	Paneer & Potatoes	~362 kcal (per serving)	Deep-fried, Creamy Gravy	High in calories and fat due to frying and rich sauce. Indulgent.
Vegetarian Kofta (Lauki)	Bottle Gourd, Lentils	~59 kcal (per 100g)	Deep-fried (varies)	High in fiber, significantly healthier when baked.
Chicken Kofta	Ground Chicken	~75-90 kcal (per piece, est.)	Grilled, Baked	Leanest meat option, high in protein.

Conclusion

The number of calories in one piece of kofta is highly variable, ranging from a relatively light 70-calorie lamb kofta to a very calorie-dense malai kofta swimming in cream. The primary ingredient and the cooking method—deep-frying versus grilling or baking—are the most significant factors influencing the final nutritional value. By being mindful of these variables and opting for leaner ingredients and healthier cooking methods, it is entirely possible to enjoy kofta as part of a balanced diet. For those tracking their intake, focusing on grilled, lean-meat kofta or veggie versions made with minimal oil will provide a satisfying and healthier experience. For official nutritional guidelines and information, visit the Dietary Guidelines for Americans.

Frequently Asked Questions

The healthiness of kofta depends entirely on its specific ingredients and preparation. Kofta that is grilled or baked with lean meat or vegetables can be part of a healthy diet, while deep-fried kofta in rich, creamy sauces is generally not considered a low-calorie or healthy option.

To reduce calories, use lean ground meat like chicken or turkey, or use a vegetable base. Bake, grill, or air-fry the kofta instead of deep-frying. For the sauce, use a light, tomato-based one instead of a cream or oil-heavy gravy.

Lean lamb kofta tends to have slightly fewer calories than beef, though both are excellent protein sources. The calorie difference is often minimal and depends more on the cut of meat and fat content.

Not necessarily. While a vegetable-based kofta ball may start with fewer calories, popular versions like malai kofta are made with paneer and potatoes and are then deep-fried and served in a rich, creamy sauce, making them very high in calories.

Yes, larger kofta pieces will contain more calories than smaller ones. The calorie counts are typically based on a standardized serving size, so always consider the actual size of your portion.

A single serving of malai kofta, including the balls and the rich cream-based gravy, typically contains around 362 calories or more, making it one of the most calorie-dense kofta dishes.

For low-calorie diets, it's best to stick to grilled or baked lean meat or vegetable kofta. A serving of 2-3 pieces might be appropriate, depending on the rest of your meal. Always check the nutritional information for your specific recipe.