One of the biggest barriers to consistent calorie tracking isn't willpower — it's not knowing
roughly how many calories a familiar dish actually has. This chart covers 105+ common
Indian foods across breakfast, lunch, dinner, snacks, fruits, drinks, and restaurant dishes, so you
can look up a food in seconds instead of guessing.
Why calorie awareness matters
You don't need to weigh every ingredient to lose weight, but having a rough sense of what your
regular meals cost in calories makes a real difference. Two rotis with dal and sabzi is a very
different number from two rotis with a rich paneer gravy, even though both "feel" like a normal
home meal. Knowing the approximate range helps you build a day that fits your calorie target without
constant second-guessing — and it's the foundation the
Weight Loss Plan Generator and
Calorie Deficit Calculator build on.
Indian food calories chart
Values below are typical estimates for a standard serving and common home preparation — actual
calories vary with recipe, oil quantity, and exact portion size. Use the search box to find a food
quickly, or browse by category.
No foods match your search. Try a different name.
Breakfast Foods
Food
Serving Size
Calories
Protein (g)
Carbohydrates (g)
Fat (g)
Poha
1 bowl (150 g)
180
4
30
5
Upma
1 bowl (150 g)
200
5
32
6
Idli
2 pieces
78
2
16
0.2
Plain Dosa
1 medium
133
3
20
4
Masala Dosa
1 piece
250
6
35
9
Uttapam
1 piece
160
4
25
4
Medu Vada
2 pieces
190
6
20
9
Plain Paratha
1 medium
130
3
18
5
Aloo Paratha
1 piece
250
5
35
10
Moong Dal Chilla
2 pieces
220
12
28
6
Besan Chilla
2 pieces
220
10
26
8
Boiled Egg
1 piece
78
6
0.6
5
Egg Bhurji
2 eggs
200
13
3
15
Oats Porridge
1 bowl (milk)
200
8
30
5
Sprouts Salad
1 bowl
140
9
20
2
Bread Toast with Butter
2 slices
180
5
26
6
Cornflakes with Milk
1 bowl
180
6
30
3
Vegetable Sandwich (grilled)
2 slices
250
7
35
9
Lunch Foods
Food
Serving Size
Calories
Protein (g)
Carbohydrates (g)
Fat (g)
Steamed Rice
1 bowl (150 g)
195
4
43
0.4
Roti / Chapati
1 medium
90
3
18
1
Dal Tadka
1 bowl
150
8
20
5
Rajma
1 bowl
180
9
28
3
Chole
1 bowl
210
8
30
7
Sambar
1 bowl
120
5
18
3
Mixed Vegetable Curry
1 bowl
140
4
16
7
Palak Paneer
1 bowl
220
10
10
15
Paneer Butter Masala
1 bowl
320
11
15
24
Curd / Dahi
1 cup (150 g)
100
6
8
5
Curd Rice
1 bowl
220
6
35
6
Jeera Rice
1 bowl
220
4
40
6
Chicken Curry (home-style)
1 bowl
280
25
8
17
Fish Curry
1 bowl
220
22
6
12
Egg Curry
2 eggs
260
14
8
18
Bhindi Masala
1 bowl
150
3
14
9
Aloo Gobi
1 bowl
160
4
20
7
Rasam
1 bowl
60
2
10
1
Dinner Foods
Food
Serving Size
Calories
Protein (g)
Carbohydrates (g)
Fat (g)
Khichdi
1 bowl
220
7
38
5
Vegetable Pulao
1 bowl
260
6
45
7
Roti + Sabzi (2 roti)
1 plate
320
8
45
12
Grilled Paneer
100 g
265
18
4
20
Grilled Chicken Breast
100 g
165
31
0
4
Vegetable Soup
1 bowl
90
3
14
2
Dal Khichdi
1 bowl
230
9
36
5
Methi Thepla
1 piece
110
3
15
4
Vegetable Biryani
1 bowl
300
6
48
10
Chicken Biryani (home-style)
1 bowl
400
22
45
15
Tandoori Chicken
100 g
190
28
2
8
Paneer Tikka
100 g
220
15
6
15
Stir-Fried Vegetables
1 bowl
120
3
12
7
Moong Dal Soup
1 bowl
110
7
16
2
Multigrain Roti
1 piece
85
3
15
1.5
Snacks
Food
Serving Size
Calories
Protein (g)
Carbohydrates (g)
Fat (g)
Samosa
1 piece
260
4
30
14
Vegetable Pakora
5-6 pieces
220
5
20
14
Roasted Chana
1 small bowl (30 g)
120
7
18
2
Makhana (roasted)
1 cup (20 g)
100
3
18
1
Bhel Puri
1 plate
200
5
35
5
Sev Puri
6 pieces
250
5
35
10
Dhokla
2 pieces
130
5
20
3
Namkeen Mixture
1 small bowl (30 g)
170
4
15
11
Banana Chips
1 small bowl (30 g)
160
1
18
10
Roasted Peanuts
30 g
170
7
6
14
Cashews
10 pieces
160
5
9
13
Vegetable Cutlet
1 piece
150
3
18
7
Kachori
1 piece
220
4
24
12
Aloo Tikki
1 piece
150
3
20
7
Til / Peanut Chikki
1 piece (20 g)
90
2
12
4
Fruit Chaat
1 bowl
120
2
28
0.5
Popcorn (plain)
1 cup
90
3
18
1
Cream Biscuits
2 pieces
140
2
20
6
Fruits
Food
Serving Size
Calories
Protein (g)
Carbohydrates (g)
Fat (g)
Banana
1 medium
105
1
27
0.4
Apple
1 medium
95
0.5
25
0.3
Mango
1 medium (200 g)
150
1
38
1
Orange
1 medium
62
1
15
0.2
Papaya
1 cup (145 g)
62
1
16
0.2
Watermelon
1 cup (150 g)
45
1
11
0.2
Grapes
1 cup (150 g)
105
1
27
0.3
Pomegranate
1 cup seeds
145
3
33
2
Guava
1 medium
68
3
14
1
Pineapple
1 cup
82
1
22
0.2
Chikoo (Sapota)
1 medium
90
0.5
22
1
Dates
5 pieces
115
1
31
0.2
Drinks
Food
Serving Size
Calories
Protein (g)
Carbohydrates (g)
Fat (g)
Buttermilk (Chaas)
1 glass (250 ml)
55
3
5
2
Sweet Lassi
1 glass
220
6
35
6
Masala Chai (with sugar)
1 cup
60
2
8
2
Filter Coffee (with sugar)
1 cup
70
2
9
2
Fresh Lime Water (sweetened)
1 glass
80
0
20
0
Coconut Water
1 glass (250 ml)
45
0.5
9
0.2
Fruit Juice (sweetened)
1 glass
110
1
27
0.2
Soft Drink / Cola
1 can (300 ml)
130
0
33
0
Milk (full cream)
1 glass (250 ml)
150
8
12
8
Milk (toned)
1 glass (250 ml)
100
8
12
3
Green Tea (unsweetened)
1 cup
2
0
0
0
Whey Protein Shake
1 scoop with water
120
24
3
1
Restaurant Foods
Food
Serving Size
Calories
Protein (g)
Carbohydrates (g)
Fat (g)
Butter Chicken
1 bowl (restaurant)
490
25
12
38
Paneer Tikka Masala
1 bowl (restaurant)
400
14
16
30
Chicken Biryani (restaurant)
1 plate
550
25
60
22
Vegetable Fried Rice
1 plate (restaurant)
400
8
60
14
Chicken 65
1 plate
350
25
15
20
Butter Naan
1 piece
260
7
40
8
Dal Makhani (restaurant)
1 bowl
320
10
28
19
Pav Bhaji
1 plate
450
9
55
20
Chole Bhature
1 plate
600
14
75
27
Masala Dosa (restaurant)
1 piece
350
7
48
14
Vada Pav
1 piece
290
6
40
12
Steamed Veg Momos
6 pieces
220
6
38
5
Portion sizes
Most values above assume one standard serving — one bowl (roughly 150 g) for rice, dal, or curry,
one medium roti, and one piece for idli, vada, or samosa. A second helping roughly doubles the
number, so keep an eye on repeat servings, which are where calorie totals climb quickly without
feeling like "extra" food. See the
Portion Control Guide for more detail.
They are typical estimates for a standard serving and common home preparation. Actual calories vary with recipe, oil quantity, and exact portion size — use them as a reasonable reference, not an exact measurement.
Foods like rasam, buttermilk, sprouts salad, and most fruits and vegetables are relatively low in calories per serving compared to fried snacks, rich gravies, or restaurant dishes.
Restaurant kitchens typically use more oil, butter, or cream for flavor and richness, and portion sizes tend to be larger, both of which increase the total calorie count significantly.
Yes — combine foods from different categories and add up the totals, or use the Indian Food Calorie Calculator to build a meal and see the running total automatically.
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This is an estimate, not medical advice.
Results are calculated from standard, publicly documented formulas and general assumptions about your inputs — they are not a diagnosis or a guarantee of any specific outcome, and individual results vary.
If you are pregnant or breastfeeding, have a diagnosed medical condition (such as diabetes, thyroid disorders, PCOS, heart or kidney disease), or have concerns about disordered eating, please consult a qualified doctor or registered dietitian before acting on these numbers.