Indian Food Calorie Chart
Find calories, protein, carbs, fat, and fibre values for 81+ common Indian foods. Search for roti, dal, paneer, biryani, idli, dosa, and more. All values are per standard serving in household portions.
| Food | Serving | Cal | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
Roti (Wheat Chapati) 🟢 रोटी | 1 roti | 104 | 3.1g | 18.3g | 2.5g | 1.9g |
Plain Paratha 🟢 पराठा | 1 piece | 180 | 3.8g | 22g | 8.5g | 1.5g |
Aloo Paratha 🟢 आलू पराठा | 1 piece | 220 | 4.2g | 28g | 10g | 2g |
Naan 🟢 नान | 1 piece | 260 | 7.2g | 43g | 5.5g | 1.8g |
Puri 🟢 पूरी | 1 piece | 101 | 2.1g | 11g | 5.5g | 0.8g |
White Rice (Cooked) 🟢 चावल | 1 katori | 180 | 3.5g | 40g | 0.4g | 0.6g |
Brown Rice (Cooked) 🟢 ब्राउन चावल | 1 katori | 160 | 3.8g | 34g | 1.2g | 2.4g |
Veg Biryani 🟢 वेज बिरयानी | 1 plate | 290 | 5.5g | 42g | 10g | 2g |
Chicken Biryani चिकन बिरयानी | 1 plate | 360 | 18g | 40g | 14g | 1.2g |
Jeera Rice 🟢 जीरा चावल | 1 katori | 200 | 3.8g | 38g | 3.5g | 0.8g |
Dal Khichdi 🟢 खिचड़ी | 1 katori | 200 | 7g | 32g | 4.5g | 2.5g |
Toor Dal (Arhar) 🟢 तूर दाल | 1 katori | 130 | 7.5g | 18g | 2.8g | 3g |
Moong Dal 🟢 मूंग दाल | 1 katori | 110 | 7g | 16g | 1.8g | 2.5g |
Masoor Dal 🟢 मसूर दाल | 1 katori | 120 | 7.8g | 17g | 2g | 2.8g |
Rajma (Kidney Beans) 🟢 राजमा | 1 katori | 155 | 8.5g | 22g | 3.5g | 4.5g |
Chole (Chickpea Curry) 🟢 छोले | 1 katori | 170 | 8g | 23g | 5.5g | 5g |
Dal Fry 🟢 दाल फ्राई | 1 katori | 140 | 7g | 17g | 4.5g | 3g |
Sambhar 🟢 सांबर | 1 katori | 100 | 5g | 14g | 2.5g | 3.2g |
Palak Paneer 🟢 पालक पनीर | 1 katori | 190 | 10g | 8g | 14g | 2.5g |
Paneer Bhurji 🟢 पनीर भुर्जी | 1 katori | 210 | 12g | 5g | 16g | 1g |
Aloo Gobi 🟢 आलू गोभी | 1 katori | 140 | 3.2g | 18g | 6.5g | 3g |
Bhindi Masala 🟢 भिंडी मसाला | 1 katori | 110 | 2.5g | 10g | 7g | 3.5g |
Baingan Bharta 🟢 बैंगन भर्ता | 1 katori | 100 | 2g | 8g | 7g | 3g |
Mixed Vegetable Curry 🟢 मिक्स वेज | 1 katori | 120 | 3g | 12g | 6.5g | 3.5g |
Matar Paneer 🟢 मटर पनीर | 1 katori | 200 | 10g | 12g | 13g | 2g |
Shahi Paneer 🟢 शाही पनीर | 1 katori | 240 | 10g | 10g | 18g | 1g |
Poha (Flattened Rice) 🟢 पोहा | 1 plate | 180 | 3.5g | 32g | 4.5g | 1.5g |
Upma (Semolina) 🟢 उपमा | 1 plate | 190 | 4g | 30g | 5.5g | 1.8g |
Idli 🟢 इडली | 1 piece | 58 | 2g | 11g | 0.4g | 0.6g |
Plain Dosa 🟢 दोसा | 1 piece | 120 | 3g | 20g | 3g | 0.8g |
Masala Dosa 🟢 मसाला दोसा | 1 piece | 250 | 5g | 32g | 11g | 2g |
Uttapam 🟢 उत्तपम | 1 piece | 170 | 4g | 26g | 5g | 1.5g |
Aloo Puri 🟢 आलू पूरी | 1 plate | 300 | 6g | 35g | 15g | 2.5g |
Paneer (Cottage Cheese) 🟢 पनीर | 100 g | 265 | 18g | 3g | 20g | 0g |
Curd (Dahi) 🟢 दही | 1 katori | 60 | 3g | 5g | 3.2g | 0g |
Sweet Lassi 🟢 मीठी लस्सी | 1 glass | 150 | 4.5g | 22g | 5g | 0g |
Salted Lassi (Chaas) 🟢 छाछ | 1 glass | 45 | 2.5g | 4g | 2g | 0g |
Milk (Full Cream) 🟢 दूध | 1 glass | 150 | 6g | 10g | 8g | 0g |
Milk (Toned) 🟢 टोन्ड दूध | 1 glass | 100 | 6g | 10g | 3g | 0g |
Chai (Milk Tea) 🟢 चाय | 1 cup | 50 | 1.5g | 7g | 1.5g | 0g |
Chai (No Sugar) 🟢 बिना चीनी चाय | 1 cup | 20 | 1.5g | 1.5g | 1g | 0g |
Filter Coffee 🟢 कॉफ़ी | 1 cup | 60 | 2g | 8g | 2g | 0g |
Nimbu Pani (Lime Water) 🟢 नींबू पानी | 1 glass | 40 | 0.2g | 10g | 0g | 0g |
Coconut Water 🟢 नारियल पानी | 1 glass | 45 | 0.5g | 9g | 0.5g | 0g |
Samosa 🟢 समोसा | 1 piece | 210 | 3.5g | 23g | 12g | 1.5g |
Pakora / Bhajiya 🟢 पकोड़ा | 1 piece | 50 | 1.5g | 5g | 3g | 0.5g |
Vada Pav 🟢 वड़ा पाव | 1 piece | 290 | 5g | 35g | 14g | 2g |
Pav Bhaji 🟢 पाव भाजी | 1 plate | 380 | 8g | 42g | 18g | 4g |
Bhel Puri 🟢 भेल पूरी | 1 plate | 180 | 4g | 28g | 6g | 2g |
Boiled Egg उबला अंडा | 1 piece | 70 | 6g | 0.5g | 5g | 0g |
Omelette (2 eggs) आमलेट | 1 serving | 180 | 13g | 1.5g | 14g | 0g |
Butter Chicken बटर चिकन | 1 katori | 240 | 16g | 8g | 16g | 1g |
Chicken Curry चिकन करी | 1 katori | 200 | 18g | 6g | 12g | 1g |
Fish Curry मछली करी | 1 katori | 160 | 16g | 5g | 8g | 0.5g |
Tandoori Chicken तंदूरी चिकन | 1 piece | 160 | 22g | 3g | 7g | 0.5g |
Gulab Jamun 🟢 गुलाब जामुन | 1 piece | 150 | 2g | 22g | 6.5g | 0.2g |
Rasgulla 🟢 रसगुल्ला | 1 piece | 125 | 2.5g | 24g | 2.5g | 0g |
Kheer (Rice Pudding) 🟢 खीर | 1 katori | 180 | 4.5g | 28g | 6g | 0.3g |
Jalebi 🟢 जलेबी | 1 piece | 150 | 1.5g | 25g | 5.5g | 0g |
Banana 🟢 केला | 1 piece | 89 | 1.1g | 23g | 0.3g | 2.6g |
Apple 🟢 सेब | 1 piece | 72 | 0.4g | 19g | 0.2g | 2.4g |
Mango 🟢 आम | 1 piece | 99 | 0.8g | 25g | 0.4g | 1.6g |
Papaya 🟢 पपीता | 1 katori | 60 | 0.6g | 15g | 0.2g | 2.5g |
Watermelon 🟢 तरबूज | 1 katori | 46 | 0.6g | 12g | 0.2g | 0.4g |
Almonds 🟢 बादाम | 10 piece | 164 | 6g | 6g | 14g | 3.5g |
Peanuts (Roasted) 🟢 मूंगफली | 30 g | 170 | 7g | 5g | 14g | 2.5g |
Walnuts 🟢 अखरोट | 30 g | 185 | 4.3g | 4g | 18g | 1.9g |
Ghee 🟢 घी | 1 teaspoon | 45 | 0g | 0g | 5g | 0g |
Butter 🟢 मक्खन | 1 teaspoon | 36 | 0g | 0g | 4g | 0g |
Mustard Oil 🟢 सरसों तेल | 1 teaspoon | 45 | 0g | 0g | 5g | 0g |
Sugar 🟢 चीनी | 1 teaspoon | 20 | 0g | 5g | 0g | 0g |
Honey 🟢 शहद | 1 teaspoon | 21 | 0g | 5.7g | 0g | 0g |
Pickle (Achar) 🟢 अचार | 1 tablespoon | 30 | 0.5g | 2g | 2.5g | 0.5g |
Raita 🟢 रायता | 1 katori | 55 | 2g | 4g | 3g | 0.5g |
Green Chutney 🟢 हरी चटनी | 1 tablespoon | 15 | 0.5g | 2g | 0.5g | 0.5g |
Maggi Noodles 🟢 मैगी | 1 serving | 420 | 9g | 58g | 17g | 2g |
White Bread Slice 🟢 ब्रेड | 1 piece | 70 | 2.5g | 13g | 1g | 0.6g |
Brown Bread Slice 🟢 ब्राउन ब्रेड | 1 piece | 65 | 3g | 12g | 1g | 1.8g |
Oats (Cooked) 🟢 ओट्स | 1 bowl | 150 | 5g | 27g | 2.5g | 4g |
Moong Sprouts 🟢 मूंग स्प्राउट्स | 1 katori | 65 | 5g | 8g | 0.5g | 2.5g |
Green Salad 🟢 सलाद | 1 katori | 25 | 1g | 5g | 0.2g | 2g |
Sources: IFCT 2017 (Indian Food Composition Tables), NIN Hyderabad estimates, and product labels. Values are approximate for standard household servings.
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Understanding Indian Food Portions
Indian cooking uses household measurements that vary from home to home. Here are the approximate portions we use:
katori: katori (small bowl, ~150ml)
bowl: bowl (~250ml)
glass: glass (~200ml)
roti: roti / chapati
piece: piece
plate: plate / serving
tablespoon: tablespoon (~15ml)
teaspoon: teaspoon (~5ml)
cup: cup (~150ml)
serving: serving
Disclaimer: All calorie and nutrition estimates are for informational and educational purposes only. They are not a substitute for professional medical or dietary advice. Consult a healthcare provider before making significant changes to your diet.