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Wasso (Kashmiri duck curry) Calories
Spiced duck curry from Kashmiri cuisine
In season: Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wasso (Kashmiri duck curry) (180 g) has 378 calories. That works out to 210 calories per 100 g. It contains 4.5 g of carbs, 31.5 g of protein, 26.1 g of fat and 2.2 g of fiber. Its 630 µg of Vitamin A covers 70% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wasso (Kashmiri duck curry) Nutrition Facts
Selected: 1 serving (medium) · 180 g
378
KCAL / 180G
Carbs
4.5g
· 2% DV
Protein
31.5g
· 63% DV
Fat
26.1g
· 33% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 33% · Fat 62%
Wasso (Kashmiri duck curry) nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 378 kcal | |
| Total fat | 26.1 g | 33% |
| Saturated fat | 7.56 g | 38% |
| Trans fat | 0.04 g | |
| Sodium | 738 mg | 32% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 31.5 g | 63% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Wasso (Kashmiri duck curry)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 378 kcal |
| 1 piece (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (small) | 120 g | 252 kcal |
| 1 piece (medium) | 140 g | 294 kcal |
| 1 cup (medium) | 160 g | 336 kcal |
| 1 piece (large) | 200 g | 420 kcal |
| 1 cup (large) | 220 g | 462 kcal |
| 1 serving (large) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Wasso (Kashmiri duck curry)
What is Wasso?
Wasso is a spiced duck curry associated with Kashmiri cuisine. Duck is cooked in an aromatic sauce until tender, and recipes can vary in their spice blend and thickness. It is served as a savoury main dish.
How is Wasso different from Kashmiri rogan josh?
Wasso is a duck curry, while Kashmiri rogan josh is usually made with lamb or goat. They may share some regional spices, but the meat, preparation and finished sauce are not necessarily the same.
What gives Wasso its Kashmiri flavour?
Aromatic spices give Wasso its Kashmiri character; recipes may use ingredients such as fennel, dried ginger, cardamom or Kashmiri chilli. The exact combination varies, so no single spice blend defines every version of the dish.
Does Wasso usually contain yogurt?
Some Wasso recipes use yogurt in the sauce, but it is not essential to every version. Yogurt can add richness and a gentle tang; if you use it, stir it in carefully so the sauce stays smooth.
What does Wasso taste like?
Wasso tastes savoury, warmly spiced and rich from the duck, with its exact heat and tang depending on the recipe. Kashmiri-style spices can make it aromatic without making every version sharply hot.
Which duck cut works best for Wasso?
Duck legs are a good choice for Wasso because they stay succulent during slow braising and become tender in the sauce. Duck breast can also be used, but it needs less cooking to avoid turning dry.
Can you make Wasso less greasy?
Yes, you can make Wasso less greasy by trimming excess duck fat and skimming rendered fat from the sauce as it cooks. Keeping the skin on adds richness, so removing it is another option for a lighter result.
What should you serve with Wasso?
Serve Wasso with plain rice or flatbread to soak up its sauce. A simple vegetable side or cooling yogurt can complement the curry without competing with its spices.
Can you freeze Wasso?
Yes, Wasso can be frozen in a tightly sealed container once it has cooled. Thaw it in the refrigerator and reheat it gently with its sauce; the texture of the duck may be slightly softer after freezing.
How do you reheat Wasso without drying out the duck?
Reheat Wasso gently in a covered pan with its sauce, stirring occasionally. Add a small splash of water if the sauce has thickened, and heat until the duck is hot throughout rather than cooking it for longer than necessary.
Wasso (Kashmiri duck curry) Vitamins & Minerals
Vitamins
Vitamin A
630µg · 70% DV
B12
1.26µg · 53% DV
B3
6.84mg · 43% DV
B5
1.98mg · 40% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
288mg · 41% DV
Copper
0.32mg · 36% DV
Sodium
738mg · 32% DV
Potassium ⭐
378mg · 11% DV
Wasso (Kashmiri duck curry) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wasso (Kashmiri duck curry)
To burn the 378 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Wasso (Kashmiri duck curry)?
Wasso (Kashmiri duck curry) is a spiced duck dish from Kashmir, made by cooking duck in a savoury, aromatic sauce. Recipes can vary, so the exact spice blend and sauce consistency depend on how it is prepared.
The duck has a distinctive, rich flavour, balanced by the warmth of the spices. In Kashmir and elsewhere, it works well as a main dish with rice or flatbread; a fresh, lightly dressed side can balance the meal. It provides substantial protein and also gets much of its richness from the duck. For a lighter serving, remove the skin and pair it with plenty of vegetables.
How Nutritious Is Wasso (Kashmiri duck curry)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Wasso (Kashmiri duck curry) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Wasso (Kashmiri duck curry) Contain Allergens?
No known major allergens
Which Diets Is Wasso (Kashmiri duck curry) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wasso (Kashmiri duck curry) Fat Profile
SATURATED
7.56g
MONOUNSATURATED
11.52g
POLYUNSATURATED
3.78g
Omega 6:3 ratio 9.4:1
Above the ideal 4:1 (9.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.