Rasam Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of rasam contains 28 calories, 1.1g protein, 4.2g carbs, and 0.7g fat. Rasam is a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 28 kcal | 1% |
| Protein | 1.1g | 2% |
| Carbohydrates | 4.2g | 2% |
| Total Fat | 0.70g | 1% |
| Fiber | 0.80g | 3% |
| Sodium | 220.0mg | 10% |
Is Rasam Good for You?
Yes, rasam is good for you. This traditional South Indian soup is extremely low in calories at just 28 kcal per 100g while delivering 220mg of sodium (10% Daily Value) and 0.8g of fiber (3% Daily Value), making it a nutrient-dense addition to meals that supports digestive health without significant caloric burden.
Key Health Benefits of Rasam
Low-calorie hydration: With only 28 calories per 100g serving, rasam is an excellent choice for staying hydrated without adding substantial calories to your diet, making it particularly useful during weight management efforts.
Digestive support: The 0.8g of fiber per 100g serving (3% Daily Value) promotes healthy digestion and regular bowel movements, while the warm, spiced nature of rasam has long been valued in traditional medicine for digestive comfort.
Minimal fat content: Rasam contains just 0.7g of total fat per 100g, keeping it a heart-healthy option that allows you to enjoy flavorful meals while maintaining lower saturated fat intake.
Moderate protein contribution: Each 100g serving provides 1.1g of protein (2% Daily Value), which, while modest on its own, combines well with other dishes to support daily protein needs when rasam is served as part of a complete meal.
Controlled sodium for flavor: At 220mg of sodium per 100g (10% Daily Value), rasam delivers bold, savory flavors from its spice blend without excessive salt content compared to many processed soups.
How Does Rasam Compare?
Rasam stands apart from Western broths and soups by delivering similar low-calorie profiles—around 28 kcal per 100g—while providing distinctly higher flavor intensity through turmeric, tamarind, and other traditional spices. Unlike cream-based soups, it achieves its richness without added fats, making it a lighter alternative that doesn’t sacrifice taste or nutritional value.
Frequently Asked Questions
How many calories is in rasam?
Rasam contains approximately 28 calories per 100g serving, making it one of the lowest-calorie soups you can enjoy. A typical 1-cup serving (about 240g) would contain roughly 67 calories, depending on the specific preparation method.
Is rasam good for weight loss?
Yes, rasam is excellent for weight loss diets because of its minimal calorie content combined with satisfying warmth and flavor. The fiber and protein it provides also help create a sense of fullness, reducing overall calorie intake throughout the day.
Does rasam contain sodium and how much?
Rasam contains 220mg of sodium per 100g serving, which represents 10% of the Daily Value. While this is moderate compared to many processed foods, those monitoring sodium intake for blood pressure management should be mindful of portion sizes.
Is rasam suitable for a vegan diet?
Yes, rasam is naturally vegan when prepared with vegetable broth instead of meat stock, as the traditional recipe relies on spices, tamarind, and vegetables for its flavor profile. Most authentic South Indian rasam recipes contain no animal products and are fully plant-based.
How do I store rasam and how long does it last?
Rasam can be refrigerated in an airtight container for up to 3-4 days, or frozen for up to 2-3 months for longer storage. When reheating, simply warm it on the stovetop and add water if it has thickened, or prepare it fresh for optimal flavor and nutritional value.
How to Track Rasam Nutrition with Gram
The Gram app makes logging rasam effortless—simply snap a photo of your bowl and the AI food scanner instantly identifies it and pulls up the complete nutritional breakdown. You’ll see exactly how much sodium, fiber, protein, and calories you’re consuming, helping you stay accountable to your health goals while enjoying this flavorful traditional dish.
Frequently Asked Questions
How many calories is in rasam?
Rasam contains approximately 28 calories per 100g serving, making it one of the lowest-calorie soups you can enjoy. A typical 1-cup serving (about 240g) would contain roughly 67 calories, depending on the specific preparation method.
Is rasam good for weight loss?
Yes, rasam is excellent for weight loss diets because of its minimal calorie content combined with satisfying warmth and flavor. The fiber and protein it provides also help create a sense of fullness, reducing overall calorie intake throughout the day.
Does rasam contain sodium and how much?
Rasam contains 220mg of sodium per 100g serving, which represents 10% of the Daily Value. While this is moderate compared to many processed foods, those monitoring sodium intake for blood pressure management should be mindful of portion sizes.
Is rasam suitable for a vegan diet?
Yes, rasam is naturally vegan when prepared with vegetable broth instead of meat stock, as the traditional recipe relies on spices, tamarind, and vegetables for its flavor profile. Most authentic South Indian rasam recipes contain no animal products and are fully plant-based.
How do I store rasam and how long does it last?
Rasam can be refrigerated in an airtight container for up to 3-4 days, or frozen for up to 2-3 months for longer storage. When reheating, simply warm it on the stovetop and add water if it has thickened, or prepare it fresh for optimal flavor and nutritional value.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track rasam and thousands of other foods with the Gram app.