In this comprehensive guide to Indian food calories, we will take a closer look at some of the most popular Indian dishes and their calorie content. You will learn about the nutritional value of common Indian ingredients and how they can be used in healthy meal planning. Whether you are a seasoned Indian food lover or new to the cuisine, this guide will help you make informed choices about what you eat and how it impacts your health.
| No. | Dish | Portion Size | Calories | Protein | Carbs | Fats | ||||||
| No. | Food Item | Portion Size | Calories (kcal) | Protein (g) | Carbs (g) | Fats (g) | ||||||
| 1. | Rajma Chawal | 1 plate | 400-500 | 20-25g | 50-60g | 15-20g | ||||||
| 2. | Butter Chicken | 1 cup | 300-400 | 20-25g | 10-15g | 15-20g | ||||||
| 3. | Dosa | 1 dosa | 100-150 | 2-5g | 20-25g | 2-5g | ||||||
| 4. | Paneer Tikka | 1 skewer | 150-200 | 10-15g | 2-5g | 10-15g | ||||||
| 5. | Samosa | 1 piece | 150-200 | 5-10g | 15-20g | 10-15g | ||||||
| 6. | Chole Bhature | 1 plate | 400-500 | 10-15g | 50-60g | 15-20g | ||||||
| 7. | Pani Puri | 6 puris | 150-200 | 2-5g | 30-40g | 5-10g | ||||||
| 8. | Idli | 2 idlis | 100-150 | 5-10g | 20-25g | 2-5g | ||||||
| 9. | Chicken Tikka | 1 skewer | 150-200 | 20-25g | 2-5g | 5-10g | ||||||
| 10. | Gulab Jamun | 2 pieces | 200-250 | 5-10g | 30-40g | 10-15g | ||||||
| 11. | Prawn Curry | 1 cup | 200-250 | 15-20g | 5-10g | 10-15g | ||||||
| 12. | Masala Dosa | 1 dosa | 200-250 | 5-10g | 40-50g | 5-10g | ||||||
| 13. | Chicken Biryani | 1 cup | 400-500 | 20-25g | 50-60g | 15-20g | ||||||
| 14. | Pav Bhaji | 1 plate | 300-400 | 10-15g | 50-60g | 10-15g | ||||||
| 15. | Malai Kofta | 1 kofta | 200-250 | 5-10g | 20-25g | 10-15g | ||||||
| 16. | Rasgulla | 1 piece | 100-150 | 2-5g | 20-25g | 2-5g | ||||||
| 17. | Tandoori Roti | 1 roti | 100-150 | 2-5g | 20-25g | 2-5g | ||||||
| 18. | Chicken Curry | 1 cup | 300-400 | 20-25g | 10-15g | 15-20g | ||||||
| 19. | Masala Papad | 1 papad | 50-70 | 2-5g | 5-10g | 2-5g | ||||||
| 20. | Aloo Paratha | 1 paratha | 200-250 | 5-10g | 30-40g | 10-15g | ||||||
| 21. | Vegetable Biryani | 1 cup | 300-400 | 10-15g | 40-50g | 10-15g | ||||||
| 22. | Prawn Fry | 1 cup | 200-250 | 15-20g | 5-10g | 10-15g | ||||||
| 23. | Rasmalai | 1 piece | 100-150 | 5-10g | 15-20g | 5-10g | ||||||
| 24. | Gobi Manchurian | 1 plate | 200-250 | 5-10g | 20-25g | 10-15g | ||||||
| 25. | Chicken Korma | 1 cup | 300-400 | 20-25g | 5-10g | 15-20g | ||||||
| 26. | Onion Pakoda | 1 plate | 200-250 | 5-10g | 20-25g | 10-15g | ||||||
| 27. | Pesarattu | 1 pesarattu | 150-200 | 5-10g | 30-40g | 2-5g | ||||||
| 28. | Chicken 65 | 1 plate | 200-250 | 15-20g | 2-5g | 10-15g | ||||||
| 29. | Mysore Pak | 1 piece | 100-150 | 2-5g | 20-25g | 5-10g | ||||||
| 30. | Roti | 1 roti | 80-100 | 2-5g | 15-20g | 2-5g | ||||||
| 31. | Chicken Curry | 1 cup | 300-400 | 20-25g | 10-15g | 15-20g | ||||||
| 32. | Palak Paneer | 1 cup | 200-250 | 10-15g | 10-15g | 10-15g | ||||||
| 33. | Chicken Fried Rice | 1 plate | 300-400 | 20-25g | 30-40g | 10-15g | ||||||
| 34. | Aloo Tikki | 1 tikki | 50-70 | 2-5g | 10-15g | 2-5g | ||||||
| 35. | Mutton Biryani | 1 cup | 400-500 | 20-25g | 50-60g | 15-20g | ||||||
| 36. | Chicken Shawarma | 1 wrap | 300-400 | 20-25g | 30-40g | 15-20g | ||||||
| 37. | Ghee Rice | 1 cup | 300-400 | 2-5g | 50-60g | 10-15g | ||||||
| 38. | Veg Pulao | 1 cup | 200-250 | 5-10g | 40-50g | 5-10g | ||||||
| 39. | Chicken Lollipop | 1 plate | 200-250 | 15-20g | 2-5g | 10-15g | ||||||
| 40. | Mutton Curry | 1 cup | 300-400 | 15-20g | 10-15g | 15-20g | ||||||
| 41. | Veg Manchurian | 1 plate | 200-250 | 5-10g | 20-25g | 10-15g | ||||||
| 42. | Chicken Kebab | 1 kebab | 100-150 | 10-15g | 2-5g | 5-10g | ||||||
| 43. | Medu Vada | 1 vada | 80-100 | 2-5g | 10-15g | 5-10g | ||||||
| 44. | Chicken Curry | 1 cup | 300-400 | 20-25g | 10-15g | 15-20g | ||||||
| 45. | Bhindi Masala | 1 cup | 100-150 | 5-10g | 10-15g | 5-10g | ||||||
| 46. | Veg Fried Rice | 1 plate | 200-250 | 5-10g | 30-40g | 5-10g | ||||||
| 47. | Prawn Masala | 1 cup | 200-250 | 15-20g | 5-10g | 10-15g | ||||||
| 48. | Gajar Halwa | 1 cup | 200-250 | 5-10g | 40-50g | 5-10g | ||||||
| 49. | Chicken Biryani | 1 cup | 400-500 | 20-25g | 50-60g | 15-20g | ||||||
| 50. | Tomato Rice | 1 cup | 200-250 | 5-10g | 40-50g | 5-10g | ||||||
| 51. | Mango | 1 medium | 150 | 1 | 40 | 0.6 | ||||||
| 52. | Apple | 1 medium | 95 | 0.5 | 25 | 0.4 | ||||||
| 53. | Banana | 1 medium | 105 | 1.3 | 27 | 0.4 | ||||||
| 54. | Orange | 1 medium | 62 | 1.2 | 15 | 0.2 | ||||||
| 55. | Grapes | 1 cup | 62 | 0.6 | 16 | 0.2 | ||||||
| 56. | Watermelon | 1 cup | 46 | 0.9 | 11 | 0.2 | ||||||
| 57. | Pineapple | 1 cup | 82 | 0.9 | 22 | 0.2 | ||||||
| 58. | Pomegranate | 1 medium | 83 | 1.7 | 18 | 1.2 | ||||||
| 59. | Papaya | 1 cup | 55 | 0.5 | 14 | 0.3 | ||||||
| 60. | Strawberry | 1 cup | 50 | 1 | 11 | 0.5 | ||||||
| 61. | Rice (cooked) | 1 cup | 205 | 4.3 | 45 | 0.4 | ||||||
| 62. | Wheat Roti | 1 medium | 100 | 3 | 20 | 1 | ||||||
| 63. | Brown Rice | 1 cup | 216 | 5 | 45 | 1.8 | ||||||
| 64. | Oats | 1 cup | 147 | 5.9 | 27 | 2.5 | ||||||
| 65. | Quinoa | 1 cup | 222 | 8 | 39 | 3.6 | ||||||
| 66. | Rava Upma | 1 cup | 180 | 4 | 32 | 4 | ||||||
| 67. | Poha | 1 cup | 270 | 6 | 52 | 3 | ||||||
| 68. | Dosa | 1 medium | 133 | 2.6 | 26 | 2 | ||||||
| 69. | Idli | 2 pieces | 130 | 4 | 27 | 0.4 | ||||||
| 70. | Uttapam | 1 medium | 200 | 4 | 30 | 6 | ||||||
| 71. | Masala Dosa | 1 medium | 387 | 7 | 77 | 5.6 | ||||||
| 72. | Sambar | 1 cup | 110 | 3 | 20 | 2 | ||||||
| 73. | Rasam | 1 cup | 75 | 2 | 15 | 1 | ||||||
| 74. | Avial | 1 cup | 150 | 3 | 10 | 12 | ||||||
| 75. | Bisi Bele Bath | 1 cup | 200 | 6 | 40 | 2 | ||||||
| 76. | Vada | 1 piece | 125 | 4 | 20 | 4 | ||||||
| 77. | Medu Vada | 1 piece | 100 | 3 | 15 | 4 | ||||||
| 78. | Rava Dosa | 1 medium | 160 | 4 | 24 | 6 | ||||||
| 79. | Biryani | 1 cup | 250 | 6 | 35 | 10 | ||||||
| 80. | Butter Chicken | 1 cup | 360 | 34 | 9 | 22 | ||||||
| 81. | Chicken Tikka Masala | 1 cup | 330 | 20 | 12 | 23 | ||||||
| 82. | Palak Paneer | 1 cup | 150 | 10 | 8 | 10 | ||||||
| 83. | Chole Bhature | 1 plate | 450 | 11 | 60 | 18 | ||||||
| 84. | Rajma Chawal | 1 cup | 325 | 12 | 55 | 6 | ||||||
| 85. | Pani Puri | 6 pieces | 180 | 3 | 15 | 10 | ||||||
| 86. | Bhel Puri | 1 cup | 285 | 5 | 40 | 12 | ||||||
| 87. | Chicken Biryani | 1 cup | 380 | 20 | 50 | 12 | ||||||
| 88. | Rasmalai | 1 piece | 220 | 5 | 18 | 14 | ||||||
| 89. | Gulab Jamun | 1 piece | 150 | 2 | 22 | 6 | ||||||
| 90. | Jalebi | 1 piece | 150 | 2 | 30 | 5 | ||||||
| 91. | Lassi | 1 glass | 150 | 6 | 20 | 4 | ||||||
| 92. | Masala Chai | 1 cup | 150 | 2 | 12 | 9 | ||||||
| 93. | Filter Coffee | 1 cup | 80 | 1 | 14 | 1 | ||||||
| 94. | Thair Sadam | 1 cup | 200 | 5 | 40 | 3 | ||||||
| 95. | Coconut Chutney | 2 tablespoons | 60 | 0.6 | 4 | 5.5 | ||||||
| 96. | Tomato Chutney | 2 tablespoons | 40 | 0.8 | 9 | 0.4 | ||||||
| 97. | Tamarind Chutney | 2 tablespoons | 80 | 0.5 | 20 | 0.5 | ||||||
| 98. | Raita | 1/2 cup | 70 | 3 | 6 | 3 | ||||||
| 99. | Upma | 1 cup | 220 | 4 | 38 | 6 | ||||||
| 100. | Lemon Rice | 1 cup | 200 | 4 | 40 | 4 | ||||||
| 101. | Pongal | 1 cup | 300 | 8 | 50 | 6 | ||||||
| 102. | Bisibele Bath | 1 cup | 350 | 9 | 60 | 7 | ||||||
| 103. | Appam | 1 piece | 160 | 2 | 22 | 7 | ||||||
| 104. | Puttu | 1 piece | 150 | 4 | 33 | 1 | ||||||
| 105. | Vangi Bath | 1 cup | 280 | 6 | 50 | 6 | ||||||
| 106. | Puliyodarai | 1 cup | 350 | 6 | 70 | 7 | ||||||
| 107. | Lemon Pickle | 1 tablespoon | 50 | 0.5 | 10 | 1 | ||||||
| 108. | Mango Pickle | 1 tablespoon | 25 | 0.3 | 6 | 0.2 | ||||||
| 109. | Tamarind Rice | 1 cup | 400 | 7 | 80 | 8 | ||||||
| 110. | Curd Rice | 1 cup | 180 | 3 | 30 | 5 | ||||||
| 111. | Raggi Mudai | 100 g | 137 | 5.3 | 26 | 1.9 |
DOWNLOAD LINK – Calories in Indian Food Chart pdf table
1. Calorie counts of popular Indian dishes – vegetarian
Vegetarian Indian dishes are packed with flavor and provide a healthy and nutritious option. However, it is important to keep an eye on the calorie count to ensure that you are maintaining a balanced diet. Let us take a look at some of the popular vegetarian Indian dishes and their calorie counts.
1. Chana Masala –
This spicy and tangy dish made with chickpeas is a popular dish across India. A 100-gram serving of Chana Masala contains approximately 150 calories.
2. Aloo Gobi –
This dish made with potatoes, cauliflower, and a blend of spices is a staple in many Indian households. A 100-gram serving of Aloo Gobi contains approximately 110 calories.
3. Palak Paneer –
This creamy and delicious dish made with spinach and cottage cheese is a favorite among vegetarians. A 100-gram serving of Palak Paneer contains approximately 160 calories.
4. Dal Makhani –
This lentil-based dish is a rich and flavorful option. A 100-gram serving of Dal Makhani contains approximately 160 calories.
5. Baingan Bharta –
This dish made with roasted eggplant, tomatoes, and spices is a healthy and flavorful option. A 100-gram serving of Baingan Bharta contains approximately 70 calories.
It is important to note that the calorie count may vary depending on the preparation method and ingredients used. By keeping a track of the calorie count, you can ensure that you are making healthy choices while enjoying the delicious flavors of Indian cuisine.
2. Calorie counts of popular Indian dishes – non-vegetarian
Indian cuisine is known for its rich and flavorful dishes that are full of spices and aromas. However, many of these dishes can be high in calories, especially the non-vegetarian options. Here are the calorie counts of some popular non-vegetarian Indian dishes:
1. Butter Chicken (1 cup) – 360 calories
2. Chicken Tikka Masala (1 cup) – 348 calories
3. Chicken Korma (1 cup) – 435 calories
4. Chicken Biryani (1 cup) – 435 calories
5. Lamb Rogan Josh (1 cup) – 415 calories
6. Tandoori Chicken (1 piece) – 165 calories
7. Mutton Curry (1 cup) – 391 calories
8. Fish Curry (1 cup) – 200 calories
These calorie counts may vary depending on the recipe and cooking methods used by different chefs. It’s important to keep in mind that portion sizes also play a crucial role in maintaining a healthy diet. It’s recommended to stick to smaller portion sizes and balance out your meal with healthier options such as salads, vegetables, and whole grains. Making small adjustments to your diet can go a long way in maintaining a healthy lifestyle while still enjoying the delicious flavors of Indian cuisine.
3. Tips for healthier Indian cooking
Indian cuisine is known for its rich flavors and spices, but many dishes can be high in calories and fat. However, there are several ways to make healthier versions of your favorite Indian dishes. Here are some tips for healthier Indian cooking:
1. Use leaner cuts of meat: Instead of using dark meat chicken or lamb, opt for chicken breast or lean cuts of meat like sirloin or tenderloin.
2. Swap out heavy cream for lighter options: Many Indian dishes use cream to add richness and flavor, but you can swap it out for lighter options like yogurt or coconut milk.
3. Reduce the amount of oil used: Indian cooking often involves frying or sautéing ingredients in oil, but you can reduce the amount of oil used by using non-stick pans, spraying cooking oil spray or using a tablespoon or two of oil instead of a whole cup.
4. Load up on vegetables: Indian cuisine is known for its vegetarian dishes, and you can make your meals healthier by adding more vegetables to your dishes. This not only adds fiber and nutrients but also helps to reduce the calorie count of the dish.
5. Use herbs and spices for flavor: Indian cuisine is known for its use of herbs and spices, which are packed with flavor and nutrients. Instead of using salt to flavor your dishes, try using spices like turmeric, cumin, and coriander.
By following these tips, you can still enjoy flavorful and delicious Indian cuisine while keeping it healthy and low in calories.
4. Healthy Indian food swaps
Indian food is known for its rich flavors and variety of spices, which can make it tempting to indulge in high-calorie dishes. However, making a few healthy swaps in your Indian cuisine can still satisfy your taste buds while also being kind to your waistline.
One easy swap is replacing white rice with brown rice or quinoa. Brown rice and quinoa are both high in fiber, which helps you feel fuller for longer periods and also aids in digestion. They are also a healthier alternative to white rice, which can cause a spike in blood sugar levels.
Another healthy Indian food swap is choosing lean meats, such as chicken breast or fish, over red meats like lamb or beef. These lean meats are lower in calories and saturated fats, making them a healthier option for those watching their weight.
You can also swap out high-fat ingredients, like cream or butter, with healthier alternatives like Greek yogurt or coconut milk. Greek yogurt adds a tangy flavor to dishes while also providing protein, while coconut milk adds a creamy texture without the added saturated fats.
Lastly, you can swap out fried foods for baked or grilled options. This reduces the amount of oil used in the dish and can significantly cut down on calories. For example, instead of ordering samosas or pakoras, try baked or grilled kebabs or tikkas.
Making these simple swaps in your Indian food choices can not only help you maintain a healthy weight but also provide your body with essential nutrients and fiber that it needs to function properly.
5. How to eat out and stay healthy
Eating out can be challenging when trying to maintain a healthy diet. However, with the right strategy, it can be done. One of the easiest things to do is research the restaurant and menu before going out. This way, you can pre-plan your meal and make healthier choices.
When at the restaurant, try to avoid fried foods, creamy curries, and dishes that are high in sodium. Instead, opt for grilled or roasted dishes with lean protein such as chicken or fish, and choose dishes that are rich in vegetables and whole grains.
Another trick is to ask for dressings and sauces on the side so you can control how much you consume. Additionally, you can ask for substitutions or modifications such as brown rice instead of white rice, or whole-wheat bread instead of white bread.
Portion control is also important when eating out. It can be easy to overindulge, especially if the restaurant serves large portions. One trick is to share a dish with a friend or family member, or ask for a to-go box and save the rest for later.
Lastly, don’t forget to stay hydrated by drinking water or unsweetened beverages instead of sugary drinks such as soda or sweetened tea. By following these tips, you can enjoy eating out while also maintaining a healthy diet.
6. The importance of portion control
Portion control is an essential aspect of maintaining a healthy diet. Even if you are eating healthy food, consuming too much of it can lead to weight gain and other health issues. This is especially important when it comes to Indian food as it is often served in large portions.
One of the easiest ways to control your portions is to use smaller plates. This will help you automatically reduce the amount of food you serve yourself. Additionally, it’s important to pay attention to your body’s hunger cues and stop eating when you feel full.
Another helpful tip is to divide your plate into sections. Fill half of your plate with non-starchy vegetables such as spinach, kale, or broccoli. Then, divide the remaining half into two sections. One section should be filled with whole grains such as brown rice or quinoa, and the other section should be filled with proteins such as lentils, chicken, or fish.
If you are eating out, consider splitting a dish with a friend or taking half of it home for leftovers. Don’t be afraid to ask for a smaller portion size as well. Many restaurants are happy to accommodate their customers’ requests.
Remember, portion control doesn’t mean you have to deprive yourself of your favorite foods. It’s all about balance and moderation. By keeping your portions in check, you can enjoy a healthy and satisfying Indian meal without overindulging.
7. Mindful eating and its benefits
Mindful eating is the practice of being fully present and engaged while eating. It involves paying attention to the food you eat, how it tastes, smells, and feels in your mouth, and how it makes you feel. Mindful eating is an essential part of healthy eating and can have significant benefits for your physical and mental health.
One of the most significant benefits of mindful eating is that it can help you develop a healthier relationship with food. When you are fully present while eating, you are better able to tune in to your body’s hunger and fullness signals. This means that you are less likely to overeat or undereat, which can help you maintain a healthy weight.
Mindful eating can also help you savor your food more fully. When you are fully present while eating, you can enjoy the flavors and textures of your food more fully. This can make eating a more pleasurable and satisfying experience.
Additionally, mindful eating can help you reduce stress and anxiety. When you are fully present while eating, you are better able to tune out distractions and focus on the moment. This can help you feel more relaxed and centered, which can have a positive impact on your overall well-being.
Incorporating mindful eating into your daily routine can take practice, but it is well worth the effort. By being fully present while eating, you can develop a healthier relationship with food, savor your meals more fully, and reduce stress and anxiety.
8. Conclusion and final thoughts on healthy Indian eating
In conclusion, Indian cuisine can be both delicious and healthy if you approach it with the right mindset and knowledge. Understanding the calorie content of common Indian dishes and ingredients can help you make informed choices about what you eat and how much you eat. By choosing lean protein sources, plenty of vegetables and whole grains, you can create a well-balanced Indian meal that is rich in nutrients and low in calories.
It’s important to remember that healthy eating is not about deprivation or restriction but rather about making informed decisions that nourish your body and soul. Indian cuisine is a great example of this, with many flavorful and nutritious options available that can satisfy your taste buds and keep you feeling full and satisfied.
If you’re looking to incorporate more Indian food into your diet, try experimenting with different spices and flavors to find your favorite dishes. And remember, portion control is key when it comes to healthy eating, so be mindful of how much you’re eating and strive for balance in every meal.
Overall, healthy Indian eating is about finding a sustainable and enjoyable way to nourish your body and mind. With the right knowledge and approach, you can enjoy all the delicious flavors of Indian cuisine while still maintaining a healthy and balanced diet.
We hope you found our comprehensive guide to Indian food calories helpful in making informed decisions about your diet. Eating healthy doesn’t have to be a chore, and with the information presented in this article, you can still enjoy some of your favorite Indian dishes while keeping an eye on your calorie intake. Remember that moderation is key, and it’s essential to maintain a balanced diet that includes all the essential nutrients your body needs. We wish you all the best on your journey towards a healthier lifestyle!