Rajgira Laiya (Puffed Amaranth)
per real serving, not per 100 g
What 1 katori carries
90kcal
1 katori — taken as 25 g — carries about 90 calories, with 2.9 g protein, 15.2 g carbohydrate and 2.0 g fat.
Per 100 g: 360 kcal ਅਤੇ 11.6 g protein.
ਸਰੋਤ·Peer-reviewed composition study — Khan R and Dutta A. Effect of popping on physico-chemical and nutritional parameters of amaranth grain. Journal of Pharmacognosy and Phytochemistry, 2018, volume 7, issue 3, pages 954 to 958, Table 3·verified·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Assumed: 1 ਕਟੋਰੀ ≈ 25 g — puffed amaranth, the base of rajgira ladoo and chikki.
Rajgira Laiya (Puffed Amaranth) by portion
Everything scales linearly from the 25 g serving. If your portion is bigger, so is the number.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 × 1 katori | 25 g | 90 kcal | 2.9 g | 15.2 g | 2.0 g | 1.3 g |
| 2 × 1 katori | 50 g | 180 kcal | 5.8 g | 30.3 g | 4.0 g | 2.5 g |
| 3 × 1 katori | 75 g | 270 kcal | 8.7 g | 45.5 g | 6.0 g | 3.8 g |
| Per 100 g | 100 g | 360 kcal | 11.6 g | 60.6 g | 8.0 g | 5.0 g |
Carbohydrate is available carbohydrate; fibre is listed separately and is in neither the carbohydrate column nor the energy figure. Energy is reconciled against 4P + 4C + 9F on every build.
Verified: Peer-reviewed composition study — Khan R and Dutta A. Effect of popping on physico-chemical and nutritional parameters of amaranth grain. Journal of Pharmacognosy and Phytochemistry, 2018, volume 7, issue 3, pages 954 to 958, Table 3. Khan R and Dutta A, Journal of Pharmacognosy and Phytochemistry, 2018, volume 7, issue 3, pages 954 to 958. Popped amaranth flour, Table 3, per 100 g as is. Source.
Read this with it: The grain popped in that study was Amaranthus hybridus grown in Uttarakhand, not the Amaranthus cruentus that IFCT analyses, and the study's raw-grain protein and ash both run high against IFCT. It is used here because it is the only peer-reviewed popped-amaranth analysis reported per 100 g as eaten rather than on a dry-matter basis. Fibre is crude fibre.
How rajgira laiya (puffed amaranth) is counted here
- The serving is the portion this food is actually eaten in — 1 katori, taken as 25 g — not an anonymous 100 g.
- Composition is read off a named row: Peer-reviewed composition study (Khan R and Dutta A. Effect of popping on physico-chemical and nutritional parameters of amaranth grain. Journal of Pharmacognosy and Phytochemistry, 2018, volume 7, issue 3, pages 954 to 958, Table 3), and the label on that row is printed above rather than hidden.
- Carbohydrate is available carbohydrate. Where a source publishes carbohydrate by difference, the fibre is subtracted here and the subtraction is stated.
- Energy is reconciled against Atwater factors on every build; a value that disagrees with its own macros does not ship.
serving kcal = 360 kcal/100 g × (25 g ÷ 100) = 90 kcal check = 4·P + 4·C + 9·F (±15%, ±20% high-fibre)
Where it sits on a fasting plate
Among the 11 entries in vrat flours & grains on this site, rajgira laiya (puffed amaranth) ranks 1 of 11 for energy density at 360 kcal per 100 g.
Protein supplies 13% of its energy. That is respectable for the permitted list, but a whole day built on foods like this will still run short — see ਵਰਤ ਦੌਰਾਨ ਪ੍ਰੋਟੀਨ.
It is energy-dense enough that a small portion carries a lot, which is easy to miss when it is eaten by the handful through a fasting day.
ਸਵਾਲ
Is rajgira laiya (puffed amaranth) eaten during a vrat?
ਬਹੁਤੇ ਘਰਾਂ ਵਿੱਚ ਇਹ ਆਮ ਤੌਰ ਉੱਤੇ ਫਲਾਹਾਰ ਵਰਤ ਦੌਰਾਨ ਖਾਧਾ ਜਾਂਦਾ ਹੈ। ਰੀਤਾਂ ਪਰਿਵਾਰ, ਇਲਾਕੇ ਅਤੇ ਭਾਈਚਾਰੇ ਮੁਤਾਬਕ ਵੱਖਰੀਆਂ ਹੁੰਦੀਆਂ ਹਨ — ਇੱਥੇ ਉਹ ਦੱਸਿਆ ਗਿਆ ਹੈ ਜੋ ਆਮ ਹੈ, ਨਾ ਕਿ ਜੋ ਜ਼ਰੂਰੀ ਹੈ।
How many calories are in 1 katori of rajgira laiya (puffed amaranth)?
About 90 kcal for 1 katori, taken as 25 g (puffed amaranth, the base of rajgira ladoo and chikki). That is 2.9 g protein, 15.2 g carbohydrate and 2.0 g fat. Per 100 g it carries 360 kcal.
Is rajgira laiya (puffed amaranth) filling, or just energy?
Protein supplies about 13% of its energy, which is moderate. Pair it with curd, milk or nuts where your observance permits. Fibre is high at 5.0 g per 100 g. On a vrat that matters more than usual, because so much of the permitted food list is rapidly digested starch.
Similar foods
ਸਰੋਤ·Published vrat traditions + IFCT 2017·observance accounts and food composition·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Practices are described as commonly observed; customs differ by family, region, community and sampradaya, and this site is not an authority on any of them. Food values come from the Indian Food Composition Tables 2017 (ICMR–NIN), the older ICMR–NIN tables, USDA FoodData Central, named composition studies and the shared ThaliFacts dataset, reconciled against Atwater factors on every build. Which source applies to which food is listed per food, and every source carries the date it was last checked. General information only — not medical or religious guidance. Fasting is not safe for everyone, particularly during pregnancy or with diabetes or other conditions. Speak to a doctor first.
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