· 7 min read
Indian Food Calorie Chart: 50 Common Foods (Rotis, Rice, Dals, Snacks)
A practical calorie and macro chart for 50 everyday Indian foods - breads, rice dishes, dals, curries, South Indian staples, snacks, drinks, and sweets - in standard home portions.
Most calorie charts are built around Western foods, leaving you to guess what a katori of dal or one idli "counts as." This chart covers 50 everyday Indian foods in the portions people actually eat - katoris, pieces, and plates - with calories, protein, carbs, and fat.
Values are approximate, based on typical home preparations and standard nutrition references. Restaurant versions usually run 20-50% higher because of extra oil, ghee, and cream. A katori is the standard Indian bowl (~150 ml); a teaspoon of oil or ghee is ~45 calories if you need to adjust.
Breads (rotis, parathas, naan)
| Food | Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Roti (phulka) | 1 medium | 110 | 3 g | 22 g | 0.5 g |
| Roti with ghee | 1 medium | 155 | 3 g | 22 g | 5.5 g |
| Tandoori roti | 1 | 180 | 5 g | 35 g | 1.5 g |
| Plain paratha | 1 | 220 | 4 g | 28 g | 10 g |
| Aloo paratha | 1 | 290 | 6 g | 40 g | 12 g |
| Butter naan | 1 | 300 | 8 g | 45 g | 10 g |
| Poori | 1 | 130 | 2 g | 14 g | 7 g |
| Bhatura | 1 | 300 | 6 g | 38 g | 14 g |
Rice dishes
| Food | Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Steamed rice | 1 katori | 140 | 3 g | 31 g | 0.3 g |
| Jeera rice | 1 katori | 190 | 3 g | 32 g | 6 g |
| Veg pulao | 1 plate | 350 | 7 g | 55 g | 11 g |
| Chicken biryani (home) | 1 plate | 450 | 22 g | 55 g | 15 g |
| Curd rice | 1 katori | 180 | 5 g | 27 g | 5 g |
| Lemon rice | 1 plate | 330 | 5 g | 50 g | 12 g |
| Khichdi | 1 katori | 160 | 6 g | 27 g | 3 g |
Restaurant biryani is its own beast - we broke it down plate-by-plate in our chicken biryani calorie guide.
Dals and legumes (per katori)
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Moong dal | 110 | 6 g | 16 g | 2.5 g |
| Toor dal (tadka) | 130 | 6 g | 18 g | 4 g |
| Masoor dal | 130 | 7 g | 18 g | 3.5 g |
| Chana dal | 160 | 8 g | 22 g | 4.5 g |
| Dal makhani | 280 | 9 g | 22 g | 17 g |
| Rajma | 150 | 7 g | 22 g | 4 g |
| Chole | 180 | 8 g | 24 g | 6 g |
| Sambar | 100 | 4 g | 15 g | 3 g |
Paneer, chicken, and egg dishes (per serving)
| Food | Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Paneer bhurji | 1 katori | 250 | 12 g | 6 g | 20 g |
| Palak paneer | 1 katori | 240 | 10 g | 9 g | 18 g |
| Paneer butter masala | 1 katori | 350 | 11 g | 12 g | 28 g |
| Butter chicken | 1 katori | 320 | 22 g | 8 g | 22 g |
| Chicken curry (home) | 1 katori | 220 | 20 g | 7 g | 12 g |
| Tandoori chicken | 2 pieces | 260 | 32 g | 4 g | 12 g |
| Egg curry | 1 katori (2 eggs) | 250 | 14 g | 7 g | 18 g |
| Boiled egg | 1 | 78 | 6 g | 0.6 g | 5 g |
| Egg bhurji | 2 eggs | 200 | 13 g | 3 g | 15 g |
South Indian staples
| Food | Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Idli | 1 | 55 | 2 g | 11 g | 0.2 g |
| Plain dosa | 1 | 165 | 4 g | 28 g | 4 g |
| Masala dosa | 1 | 300 | 6 g | 45 g | 10 g |
| Medu vada | 1 | 145 | 4 g | 15 g | 8 g |
| Upma | 1 katori | 200 | 5 g | 30 g | 7 g |
| Poha | 1 plate | 250 | 5 g | 42 g | 7 g |
| Uttapam | 1 | 210 | 5 g | 35 g | 5 g |
| Coconut chutney | 2 tbsp | 90 | 1 g | 3 g | 8 g |
Snacks and street food
| Food | Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Samosa | 1 | 260 | 4 g | 28 g | 15 g |
| Kachori | 1 | 210 | 3 g | 22 g | 12 g |
| Pakora | 5-6 pieces | 250 | 5 g | 22 g | 16 g |
| Vada pav | 1 | 300 | 6 g | 40 g | 13 g |
| Pav bhaji | 1 plate (2 pav) | 450 | 10 g | 60 g | 18 g |
| Pani puri | 6 pieces | 180 | 3 g | 30 g | 5 g |
| Bhel puri | 1 plate | 220 | 5 g | 38 g | 6 g |
| Dhokla | 2 pieces | 130 | 5 g | 20 g | 3 g |
Drinks and sweets
| Food | Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chai (milk + sugar) | 1 cup | 80 | 2 g | 10 g | 3 g |
| Chai (no sugar) | 1 cup | 45 | 2 g | 4 g | 3 g |
| Filter coffee | 1 cup | 90 | 2 g | 12 g | 3.5 g |
| Sweet lassi | 1 glass | 220 | 6 g | 35 g | 6 g |
| Buttermilk (chaas) | 1 glass | 40 | 2 g | 4 g | 1.5 g |
| Full-fat milk | 1 glass (250 ml) | 150 | 8 g | 12 g | 8 g |
| Gulab jamun | 1 | 150 | 2 g | 22 g | 6 g |
| Jalebi | 2 medium | 220 | 1 g | 34 g | 9 g |
| Kheer | 1 katori | 210 | 5 g | 32 g | 7 g |
| Besan ladoo | 1 | 180 | 3 g | 20 g | 10 g |
How to actually use this chart
- Portions beat precision. A katori of dal is 110 or 140 calories depending on the tadka - that difference won't make or break your progress, but confusing one katori with three will.
- Watch the fat column. In Indian cooking, calories hide in oil and ghee, not in the base ingredients. A sabzi's calories can double with a heavy hand on the oil.
- Protein needs planning. Notice how few items cross 15 g of protein per serving. If you're aiming for 80-120 g a day, dal alone won't get you there - eggs, paneer, chicken, and curd need regular slots. (Our guide to tracking Indian food without weighing covers simple ways to hit protein targets.)
- Restaurant multiplier. For restaurant or delivery versions of anything above, add 20-50%.
Add up your plate in seconds
Rather than doing this math by hand, use our free Indian food calorie calculator - all of these foods with quantity steppers and a running total, no signup needed.
And if you want tracking to take zero effort day-to-day, DietTracker lets you log "2 idlis, sambar, and filter coffee" as a sentence. The AI does the estimation, you review and save. Start free.