Home / Foods / Indian food calorie chart Indian food calorie chart: 100 everyday foods By The DietGhar Team. Values checked 13 October 2026.
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This chart lists 100 foods that turn up in Indian kitchens, from roti and dal to samosa, mango and masala chai. Each row gives calories, protein, carbohydrate, fat and fibre for a household serving, the way you actually eat it: one roti, one katori, two idli, one glass.
We built it because most calorie tables use grams, and nobody weighs a roti. The serving column tells you what we assumed, and every food has its own page with the per 100 g values and where the number came from.
How to use this chart Find your food, read the kcal, then multiply if you eat more than one serving. Two rotis is double the roti row. Use it to compare, not to count to the last calorie. Home cooking varies, mostly in how much oil goes into the pan. If you want a daily target, the calorie calculator gives a starting number, and a nutritionist can set one for you. Rotis and breads Rotis and breads: calories and nutrients per serving Food Serving kcal Protein g Carbs g Fat g Fibre g Roti (chapati) 1 roti, about 40 g 120 3.1 18.5 3.7 3.9 Plain paratha 1 paratha, about 60 g 196 3.8 27.2 7.9 5.8 Aloo paratha 1 paratha, about 100 g 240 6.1 36.6 9 5.2 Puri 2 puri, about 50 g 205 3.4 19.6 12.5 1.8 Naan 1 naan, about 90 g 280 10 45.2 6.6 4.7 Bhatura 1 bhatura, about 80 g 311 5.4 38.5 14.8 1.4 Jowar roti 1 roti, about 40 g 136 3.2 29.1 1.3 2.5 Bajra roti 1 roti, about 45 g 171 4.3 30 3.7 1.4 Methi thepla 1 thepla, about 45 g 149 4.7 20.6 6.1 3.3
Dals and legumes Dals and legumes: calories and nutrients per serving Food Serving kcal Protein g Carbs g Fat g Fibre g Toor dal tadka 1 katori, about 150 g 128 5.7 17.2 4.4 4.1 Moong dal 1 katori, about 150 g 125 6.1 16.2 4.3 4.3 Masoor dal 1 katori, about 150 g 132 6.2 17.3 4.6 3.1 Chana dal 1 katori, about 150 g 158 6 19.3 6.7 3.8 Dal makhani 1 katori, about 150 g 179 7 16.7 9.8 4.9 Rajma masala 1 katori, about 150 g 160 6.7 20 6.4 4.9 Chole masala 1 katori, about 150 g 179 6.6 21.7 7.9 4.3 Sambar 1 katori, about 150 g 129 6.5 17.7 4.1 6 Punjabi kadhi 1 katori, about 150 g 126 4.7 9 7.9 1.1 Moong sprouts 1 katori raw, about 100 g 30 3 5.9 0.2 1.8 Soya chunks 30 g dry, about 1 small katori cooked 98 15.4 10.2 0.4 5.3
Sabzis and salads Sabzis and salads: calories and nutrients per serving Food Serving kcal Protein g Carbs g Fat g Fibre g Aloo sabzi 1 katori, about 120 g 152 2.4 20.5 7.1 2.5 Aloo gobi 1 katori, about 150 g 135 3.1 15.9 7.3 3.2 Bhindi sabzi 1 katori, about 100 g 100 2.1 8.6 7.2 3.4 Baingan bharta 1 katori, about 150 g 121 1.9 11.7 8.3 5.1 Lauki sabzi 1 katori, about 150 g 69 1.1 6 5.1 1 Boiled sweet potato 1 medium, peeled, about 130 g 99 1.8 23 0.2 3.3 Mixed vegetable sabzi 1 katori, about 150 g 129 2.4 13.2 7.9 2.7 Aloo matar 1 katori, about 150 g 159 4.3 20.1 7.3 4.7 Kachumber salad 1 bowl, about 100 g 20 0.8 4.6 0.2 1.1
Paneer and dairy Paneer and dairy: calories and nutrients per serving Food Serving kcal Protein g Carbs g Fat g Fibre g Paneer 50 g, about 4 to 5 cubes 133 9.2 0.6 10.4 0 Paneer bhurji 1 katori, about 120 g 262 13.3 4.1 21.6 0.7 Palak paneer 1 katori, about 150 g 152 8.1 6.4 10.5 1.4 Matar paneer 1 katori, about 150 g 251 11.9 9.9 18.6 3.1 Paneer butter masala 1 katori, about 150 g 287 11.2 5 25.1 0.9 Full cream milk 1 glass, 200 ml, about 206 g 126 6.5 9.9 6.7 0 Curd (dahi) 1 katori, about 100 g 61 3.5 4.7 3.3 0 Chaas (buttermilk) 1 glass, 200 ml, about 205 g 82 6.8 9.8 2.2 0 Vegetable raita 1 katori, about 100 g 52 2.9 4.5 2.6 0.2 Sweet lassi 1 glass, about 250 ml 199 6.8 29.4 6.5 0 Ghee 1 teaspoon, about 5 g 45 0 0 5 0
Eggs, chicken and fish Eggs, chicken and fish: calories and nutrients per serving Food Serving kcal Protein g Carbs g Fat g Fibre g Boiled egg 1 egg, about 50 g 78 6.3 0.6 5.3 0 Egg omelette 2 egg omelette, about 110 g 200 12.7 1.7 15.5 0.2 Egg bhurji 2 eggs, about 130 g 218 13 3.8 16.6 0.7 Chicken curry 1 katori, about 150 g 161 9.7 9.8 9.7 2.1 Roasted chicken breast 1 small piece, about 100 g 165 31 0 3.6 0 Tandoori chicken 2 pieces, about 150 g 284 33.8 0.6 15.4 0 Butter chicken 1 katori, about 180 g 320 23.6 4.8 22.7 1.1 Fish curry 1 katori, about 150 g 140 7.4 10 8.1 2.1 Mutton curry 1 katori, about 150 g 246 15.8 4.2 18.2 0.8
Breakfast and tiffin Breakfast and tiffin: calories and nutrients per serving Food Serving kcal Protein g Carbs g Fat g Fibre g Poha 1 plate, about 150 g 264 5.4 37.8 10.2 1.9 Upma 1 bowl, about 200 g 174 4 27.6 5.3 2.6 Idli 2 idli, about 100 g 128 6.4 25 0.4 5.8 Plain dosa 1 dosa, about 100 g 210 5.7 37 4.1 1.8 Masala dosa 1 dosa with filling, about 200 g 368 10.9 61.6 8.5 4.4 Onion uttapam 1 uttapam, about 120 g 156 3.8 23.4 5.3 2.3 Medu vada 2 vada, about 100 g 266 12.8 33.3 9.7 5.8 Besan chilla 2 chilla, about 140 g 275 11.5 31.4 11.4 5.9 Khaman dhokla 4 pieces, about 120 g 231 9.6 29.1 8.3 4.3 Sabudana khichdi 1 plate, about 150 g 313 4.8 44.9 13.4 2.5
Snacks and street food Snacks and street food: calories and nutrients per serving Food Serving kcal Protein g Carbs g Fat g Fibre g Samosa 1 samosa, about 60 g 186 3.1 19.9 10.5 1.1 Pakora 5 pieces, about 80 g 100 3.9 13 3.8 2.6 Vada pav 1 vada pav, about 150 g 356 9.2 45 15.7 4 Pav bhaji 1 plate with 2 pav, about 350 g 516 14 73.8 19 7.1 Pani puri 6 puri with pani, about 120 g 185 4.4 22.5 8.7 2.2 Bhel puri 1 plate, about 120 g 171 3.9 19.4 9.1 1.9 Kachori 1 kachori, about 60 g 227 4.8 26.4 11.4 2.1 Veg momos 5 pieces, about 125 g 223 5.5 39.8 4.5 3 Roasted makhana 1 small bowl, about 30 g 111 4.3 18.1 2.6 n/r Roasted chana 1 handful, about 30 g 113 6.1 18.9 1.8 3.7
Sweets Sweets: calories and nutrients per serving Food Serving kcal Protein g Carbs g Fat g Fibre g Gulab jamun 1 piece, about 40 g 188 3.6 25.7 8.2 0.1 Jalebi 2 pieces, about 50 g 234 1.9 38.8 8.2 0.5 Rasgulla 1 piece, about 45 g 102 3.3 14.2 3.7 0 Kheer 1 katori, about 150 g 196 6 29.5 6.3 0.4 Gajar halwa 1 katori, about 100 g 285 6 36 13.9 4.6 Besan laddu 1 laddu, about 33 g 158 3.4 20.7 7 1.6 Kaju katli 1 piece, about 18 g 90 2.2 9.6 5.3 0.4
Fruits Fruits: calories and nutrients per serving Food Serving kcal Protein g Carbs g Fat g Fibre g Banana 1 medium, peeled, about 100 g 89 1.1 22.8 0.3 2.6 Apple 1 medium, about 150 g 78 0.4 20.7 0.3 3.6 Mango 1 cup sliced, about 165 g 99 1.4 24.7 0.6 2.6 Papaya 1 katori cubes, about 150 g 65 0.7 16.2 0.4 2.6 Guava 1 medium, about 100 g 68 2.6 14.3 1 5.4 Orange 1 medium, about 130 g 61 1.2 15.3 0.2 3.1 Watermelon 1 bowl, about 200 g 60 1.2 15.1 0.3 0.8 Pomegranate 1 katori seeds, about 100 g 83 1.7 18.7 1.2 4 Grapes 1 katori, about 100 g 69 0.7 18.1 0.2 0.9
Nuts and drinks Nuts and drinks: calories and nutrients per serving Food Serving kcal Protein g Carbs g Fat g Fibre g Almonds 10 almonds, about 12 g 69 2.5 2.6 6 1.5 Peanuts 1 handful, about 30 g 170 7.7 4.8 14.8 2.6 Walnuts 4 halves, about 14 g 92 2.1 1.9 9.1 0.9 Cashews 10 cashews, about 15 g 83 2.7 4.5 6.6 0.5 Peanut butter 1 tablespoon, about 16 g 96 3.6 3.6 8.2 0.8 Masala chai with sugar 1 cup, about 150 ml 79 2.8 10.5 2.9 0 Coconut water 1 glass, about 250 ml 48 1.8 9.3 0.5 2.8
n/r means the source did not report the value. All 100 foods have a page with per 100 g values and the source record.
How we review Who writes this: The DietGhar Team nutritionists.How: Values come from USDA FoodData Central (one food from an NIN table) and are matched to Indian household servings by us.Not medical advice: see your doctor for medical conditions. How our nutritionists work Last reviewed: 13 October 2026 Sources and last checked Last checked 13 October 2026. Nutrient values are from USDA FoodData Central (SR Legacy, April 2018, and FNDDS 2021 to 2023). Paneer comes from the NIN table Nutritive Value of Indian Foods . Dishes without a USDA record are calculated from USDA ingredient values for a standard home recipe. Each food page lists its own source record. The servings and the matching are ours. Treat every number as an average.
DietGhar. WhatsApp +91 78382 49321. www.dietghar.com. General information, not medical advice.
Medical disclaimer: This content is general nutrition guidance written by the DietGhar nutritionist team. It is not a substitute for medical advice, diagnosis or treatment. Talk to your doctor before changing your diet, especially if you are pregnant, take medication or manage a condition such as diabetes, thyroid, kidney or heart disease. How our nutritionists work ยท Full disclaimer 
