Indian Food Calorie Chart
This chart gives approximate calories and macros for common Indian foods in the servings people really use at home: one roti, one katori, one plate. Values are typical for home-style cooking. Restaurant food is usually higher in fat because of extra butter, cream and oil.
| Food | Serving | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Phulka roti | 1 medium (30 g) | 75 | 2.5 | 15 | 0.5 |
| Plain paratha | 1 (60 g) | 180 | 4 | 26 | 7 |
| Aloo paratha | 1 (120 g) | 290 | 6 | 40 | 12 |
| Butter naan | 1 (90 g) | 260 | 8 | 45 | 5 |
| Steamed rice | 1 katori (150 g) | 195 | 4 | 43 | 0.5 |
| Jeera rice | 1 katori (150 g) | 210 | 4 | 40 | 4 |
| Veg biryani | 1 plate (250 g) | 350 | 8 | 55 | 11 |
| Chicken biryani | 1 plate (300 g) | 480 | 24 | 55 | 17 |
| Dal tadka | 1 katori (150 g) | 180 | 9 | 22 | 6 |
| Dal makhani | 1 katori (150 g) | 230 | 9 | 22 | 12 |
| Rajma masala | 1 katori (150 g) | 200 | 10 | 28 | 5 |
| Chole | 1 katori (150 g) | 220 | 10 | 28 | 8 |
| Paneer butter masala | 1 katori (150 g) | 320 | 12 | 12 | 25 |
| Palak paneer | 1 katori (150 g) | 240 | 12 | 9 | 18 |
| Aloo gobi | 1 katori (120 g) | 140 | 3 | 15 | 8 |
| Butter chicken | 1 katori (150 g) | 290 | 20 | 9 | 19 |
| Idli | 2 pieces (80 g) | 120 | 4 | 24 | 0.5 |
| Plain dosa | 1 (90 g) | 170 | 4 | 28 | 5 |
| Masala dosa | 1 (200 g) | 330 | 7 | 48 | 12 |
| Sambar | 1 katori (150 g) | 110 | 5 | 16 | 3 |
| Poha | 1 plate (150 g) | 250 | 5 | 42 | 7 |
| Upma | 1 katori (150 g) | 220 | 5 | 33 | 8 |
| Samosa | 1 (80 g) | 250 | 4 | 28 | 14 |
| Vada pav | 1 | 300 | 7 | 42 | 12 |
| Pav bhaji | 2 pav with bhaji | 400 | 10 | 58 | 14 |
| Curd (dahi) | 1 katori (100 g) | 60 | 3.5 | 5 | 3 |
| Gulab jamun | 1 piece (40 g) | 150 | 2 | 22 | 6 |
| Masala chai with sugar | 1 cup (150 ml) | 90 | 2.5 | 13 | 3 |
How to read this chart
A katori here means a small steel bowl of about 150 ml. Weights are for cooked food. If your katori is bigger or you take a second helping, multiply the numbers. One teaspoon of ghee or oil adds about 45 kcal, and one teaspoon of sugar adds about 20 kcal, so small additions change the total quickly.
Why the same dish can have different calories
Dal made with one teaspoon of ghee and dal finished with butter and cream are both called dal, but the second can have twice the fat. The same is true for paratha, sabzi and biryani. Recipes change from region to region and from house to house, so treat every number as a starting point.
Build a balanced thali
- Fill half the plate with sabzi and salad for fibre.
- Add one protein item at every meal: dal, rajma, chole, curd, paneer, egg, fish or chicken.
- Keep roti and rice together to about a quarter of the plate.
- Keep fried snacks and sweets as occasional items.
For a plate that is not in this chart, or a mix of many dishes, use the photo analyser to get an estimate for your exact meal.