Indian food nutrition guides

Short, practical guides to what is in everyday Indian food, measured the way people really eat: per roti, per katori and per plate.

• Calories in Roti, Chapati and Phulka (With and Without Ghee)

  One phulka has about 75 kcal and a medium chapati about 100. See calories and protein for roti, paratha, naan, bajra and jowar roti, and how ghee changes the count.

• Calories in Rice: White, Brown, Jeera Rice, Pulao and Khichdi

  One katori of cooked white rice has about 195 kcal. Compare brown rice, jeera rice, pulao, curd rice and khichdi, and learn how raw rice converts to cooked.

• Protein in Dal: Toor, Moong, Masoor, Chana and Urad Compared

  Raw dals have 19 to 24 g protein per 100 g, but a cooked katori gives 7 to 10 g. Compare toor, moong, masoor, chana, urad, rajma and chole.

• Paneer Nutrition: Calories, Protein and Fat per 100 g

  100 g of paneer has about 265 to 300 kcal, 18 g protein and 20 g fat. See values for paneer cubes, tofu, paneer butter masala, palak paneer and paneer tikka.

• Calories in Dosa, Idli, Vada, Sambar and Chutney

  One idli has about 60 kcal, a plain dosa 170 and a masala dosa 330. See calories for rava dosa, uttapam, medu vada, sambar and coconut chutney.

• Calories in Biryani: Veg, Egg, Chicken and Mutton

  A home plate of chicken biryani has about 480 kcal and a restaurant portion can reach 800. Compare veg, egg, chicken and mutton biryani with raita.

• Calories in Samosa, Pakora, Vada Pav and Other Indian Snacks

  One samosa has about 250 kcal and a vada pav about 300. See calories for pakora, kachori, pav bhaji, pani puri, bhel, dhokla, roasted chana and makhana.

• Calories in Indian Sweets: Gulab Jamun, Jalebi, Ladoo and More

  One gulab jamun has about 150 kcal and one besan ladoo about 180. See calories for jalebi, rasgulla, rasmalai, kaju katli, barfi, kheer and gajar halwa.

• Calories in Chai, Coffee, Lassi and Other Indian Drinks

  A cup of milk chai with two teaspoons of sugar has about 90 kcal. Compare black tea, filter coffee, sweet lassi, chaas, nimbu pani, coconut water and cola.

• High-Protein Vegetarian Indian Foods (With a Sample Day)

  Soya chunks, paneer, rajma, chole, dal, curd, milk, peanuts and sattu compared by protein per serving, with a sample vegetarian day of about 75 g protein.

• How to Build a Balanced Indian Thali of About 500 Calories

  A simple plate method for Indian meals: 2 phulka, dal, sabzi, salad and chaas come to about 520 kcal. See what to change first and easy swaps.

• Calories in Indian Breakfasts: Poha, Upma, Paratha, Idli and More

  Compare calories and protein in poha, upma, idli sambar, dosa, aloo paratha, besan chilla, bread omelette, puri bhaji and dalia.