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Calories in Indian foods

Calories, protein and weight-loss tips for 50 everyday Indian foods, reviewed by Dt. Alka Pal, Clinical Dietitian.

Breads and rice

1 roti (chapati)~100 to 120 kcal1 cup rice (cooked)~195 to 205 kcal1 aloo paratha~250 to 300 kcal1 slice of bread~65 to 70 kcal1 naan~260 to 300 kcal

Breakfast

1 plate poha~180 to 250 kcal1 bowl upma~200 to 250 kcal1 idli~35 to 40 kcal1 plain dosa~120 to 170 kcalOats (40 g)~150 to 155 kcal1 besan chilla~120 to 150 kcal

Dals and curries

1 katori dal~120 to 160 kcal1 katori rajma~180 to 220 kcal1 katori chole~220 to 270 kcal1 bowl khichdi~200 to 250 kcal1 katori palak paneer~200 to 270 kcal1 katori dal makhani~250 to 350 kcal

Eggs, chicken and non-veg

1 boiled egg~70 to 78 kcal1 egg omelette~110 to 130 kcal100 g chicken breast~165 kcal1 plate chicken biryani~450 to 600 kcal1 katori butter chicken~300 to 400 kcal

Dairy

100 g paneer~265 to 300 kcal1 glass of milk~140 to 150 kcal1 katori curd (dahi)~60 to 70 kcal1 glass buttermilk (chaas)~35 to 50 kcal1 glass sweet lassi~200 to 260 kcal

Drinks

1 cup tea (chai)~60 to 80 kcal1 glass coconut water~45 to 60 kcal

Fruits

1 banana~100 to 110 kcal1 apple~90 to 100 kcalMango (1 cup)~100 kcal1 guava~65 to 70 kcal1 date (khajur)~20 to 23 kcal

Snacks and street food

1 samosa~250 to 300 kcal1 vada pav~250 to 300 kcal1 plate pav bhaji~400 to 600 kcal1 plate pani puri~200 to 250 kcal1 plate momos~200 to 250 kcal1 packet Maggi~300 to 320 kcal1 slice of pizza~230 to 290 kcal1 piece dhokla~55 to 65 kcal

Nuts and healthy snacks

Almonds (10)~70 kcalPeanuts (30 g)~165 to 170 kcalRoasted chana (30 g)~110 to 120 kcalMakhana (30 g)~100 to 110 kcal

Oils, sugar and sweets

1 tsp ghee~45 kcal1 tsp sugar~16 kcal1 gulab jamun~140 to 175 kcal1 jalebi~100 to 115 kcal

Know your own calorie needs

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Reviewed by Dt. Alka Pal, Clinical Dietitian and Nutritionist, M.Sc. (Foods & Nutrition), Diploma in Nutrition and Health Education, 10+ years of experience. Values are approximate and vary with size, recipe and cooking method. For general information only; not a substitute for personal medical advice.