Rasam
Thin, intensely spiced South Indian soup made with tamarind, tomatoes, black pepper, and cumin. Rasam is the South Indian digestif — drunk straight as a cold remedy or poured over rice as the third course.
65kcal
Calories
2g
Protein
10g
Carbs
2g
Fat
About Rasam
Rasam is a beloved Indian dish enjoyed across South Asia, widely recognised for its distinctive flavour profile and cultural significance. It is traditionally made with key ingredients such as Tamarind, Tomatoes, Black pepper, Cumin, Garlic, and prepared by tamarind water cooked with tomatoes and spices, lightly tempered, kept very thin and soupy..
At only 65 calories per 250g, Rasam is a nutritionally light choice. It is particularly well-suited for individuals on a calorie deficit, those managing their weight, or anyone seeking a lighter meal option in their Pakistani diet plan.
The macronutrient composition of Rasam per 250g is as follows: 2g protein, 10g carbohydrates, and 2g fat, with 2g of dietary fibre and 4g of sugars. This balanced macronutrient distribution makes Rasam a nutritionally well-rounded food suitable for a variety of dietary goals, from weight management to general health maintenance.
Rasam has a low glycemic index of 22, which means it causes a slow, gradual rise in blood sugar levels after consumption. Low GI foods are especially beneficial for people with type 2 diabetes, insulin resistance, or those seeking sustained energy without energy crashes. Including low-GI foods like Rasam in a Pakistani diet plan can help regulate appetite and improve metabolic health over time.
The sodium content of Rasam is 420mg per serving — a moderate amount that fits comfortably within the recommended daily limit of 2,300mg for most healthy adults.
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Nutrition Facts
Per 250g servingMacronutrients
Minerals & Vitamins
Main Ingredients
Cooking Method
Tamarind water cooked with tomatoes and spices, lightly tempered, kept very thin and soupy.
Calorie Comparison
vs. similar Indian dishes
Healthiest in this cuisine
Rasam has the fewest calories among these Indian dishes
Comparing per-serving values · All from Indian cuisine · 🌿 = fewest calories
Frequently Asked Questions
Common questions about Rasam
Rasam contains 65 calories per serving (250g). It provides 2g protein, 10g carbohydrates, and 2g fat. Per 100g, it contains approximately 26 calories.
Per serving, Rasam contains: 2g protein, 10g carbohydrates (including 2g dietary fiber), and 2g total fat (0.3g saturated fat). Sugar content: 4g. Total: 65 kcal.
Rasam can fit into a weight loss plan with appropriate portion sizes. At 65 calories per serving with 2g protein and 2g fat, it provides moderate energy. A daily deficit of 500 kcal typically leads to approximately 0.5 kg of weight loss per week.
Rasam has a glycemic index of 22, which is classified as Low. Low GI foods (55 or below) cause a slow, gradual rise in blood sugar — ideal for sustained energy and diabetes management.
Rasam has a Low glycemic index of 22, making it a relatively diabetes-friendly option as it causes a slow rise in blood sugar. However, total carbohydrate intake (10g per serving) still matters — monitor portions and always consult your healthcare provider for personalized guidance.
Thanks to its Low glycemic index of 22, Rasam can be enjoyed at any time of day. It is particularly great for lunch or dinner as it provides steady, sustained energy without a blood sugar spike.
Rasam contains 420mg of sodium per serving — a moderate amount. Most healthy adults can include it as part of a balanced diet. Those managing blood pressure should monitor overall daily sodium intake.
Rasam is traditionally made with: Tamarind, Tomatoes, Black pepper, Cumin, Garlic, Curry leaves, Mustard seeds, Dried red chilies, Coriander, Asafoetida. It is prepared by tamarind water cooked with tomatoes and spices, lightly tempered, kept very thin and soupy..
These answers are for general informational purposes only. Always consult a qualified healthcare professional for personalized dietary advice.