Calories In Indian Food Items and Dishes

Are you confused about the calorie count of Indian food items and dishes? With so much information available on the internet, it can be challenging to maintain a healthy diet with the exact calorie count. But worry.

Knowing how many calorie’s food contains is a key step to better health, weight management, and overall wellbeing.

In this blog post, we’ll dive deep into the calories present in various categories of Indian food items—from delicious cereals and millets to protein-packed legumes, from mouth-watering green leafy vegetables to tasty fruits, and much more.

Also, check the caloric content of your favorite South Indian foods, North Indian dishes, paneer tikka, or how many calories are in a bowl of dal.

Whether you are on a weight loss journey or just curious to know more about the food you love, this blog is a one-stop resource for all your calorie-counting needs.

Using our easy-to-read calories tables, you can make smarter food choices without sacrificing taste.

So go ahead and bookmark this page as your go-to reference for calories in Indian food items.

Use Our Free Calculator To Know About Your Daily Calories Requirement

Calories Value Of Food Items With Macro Nutrition Profile

The figures shown in this chart are based on 100 gm portions.

Food	Calories	Protein (g)	Fat (g)	Carbohydrate (g)
Milk	65	3.3	4	5
Butter	740	–	82	–
Cream	210	2	21	3
Cheese	310	22	25	–
Ice Cream	170	4	7	25
Margarine	740	–	81	–
Eggs	150	12	11	–
Pork (Grilled)	340	29	24	–
Chicken (Roast)	150	25	5	–
Fish (Cod)	220	20	10	8
Beans (Boiled)	20	2	–	3
Cabbage (Boiled)	10	1	–	1
Carrot (Boiled)	20	0.6	–	4
Cauliflower (Boiled)	10	1.5	–	1
Cucumber (Raw)	10	0.6	–	2
Peas (Boiled)	50	5	–	8
Potatoes (Boiled)	80	1	–	22
Tomatoes	15	1	–	3
Apples	45	0.3	–	12
Bananas	80	1	–	20
Cherries	50	0.6	–	12
Grapes	60	0.6	–	15
Oranges	35	1	–	9
Pea Nuts (Roasted)	570	24	49	9
Beer	30	0.3	–	2
Wine	70	–	–	–
Spirits	220	–	–	–
Coffee (Black)	–	–	–	–
Bread	230	8	2	50
Rice (White Boiled)	120	2	–	30
Cornflakes with milk	205	6.5	4	34.7
Chocolate Biscuits	520	6	28	67
Wheat Bran	200	14	6	23

Calories In Cereals and Millets

The caloric value of various cereals and millets that are commonly found in Indian cuisine. The calorie values are given per 100 grams of the respective food items.

Cereal/Millet	Calories (Kcal)
Rice (Brown)	362
Rice Parboiled	345
Rice Raw Milled	365
Wheat Whole	340
Wheat Flour	364
Bulgar Wheat	342
Refined Flour	364
Ragi	328
Rice Flakes	394
Wheat Semolina	360
Wheat Vermicelli	360
Barley	352
Bajra	378
Jowar	348
Quinoa	368
Amaranth Seed, Black	370

List Calories In Legumes

Legumes are a part of many diets and are especially important in Indian cuisine as sources of protein and fiber.

Here is a table that provides an approximate caloric content for various legumes per 100 grams, in their raw form:

Legume	Calories (Kcal)
Chickpeas (Chana)	164
Black Gram (Urad Dal)	341
Green Gram (Moong Dal)	347
Lentils (Masoor Dal)	352
Pigeon Peas (Toor Dal)	343
Kidney Beans (Rajma)	337
Soybeans	446
Mung Beans (Whole)	347
Black-Eyed Peas (Lobia)	336
Navy Beans	337
Lima Beans	338
Fava Beans (Broad Beans)	341
Peanuts	567

Please note that the calorie values are approximate and can change based on factors like preparation method and specific variety. Additionally, these values are for raw legumes; cooking them will change their caloric content and nutritional profile.

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Calories In Green Leafy Vegetables

Green leafy vegetables are low in calories but rich in nutrients like vitamins, minerals, and fiber. The approximate caloric value per 100 grams of various green leafy vegetables in their raw form is as follows:

Green Leafy Vegetable	Calories (Kcal)
Spinach (Palak)	23
Fenugreek Leaves (Methi)	49
Mustard Greens (Sarson)	27
Collard Greens	32
Kale	35
Swiss Chard	19
Arugula (Rocket)	25
Romaine Lettuce	17
Iceberg Lettuce	14
Watercress	11
Turnip Greens	32
Dandelion Greens	45
Beet Greens	22

Calories In Non-Leafy Vegetables

Vegetables are a fantastic way to enjoy a range of flavors while also benefiting from various nutrients. Vegetables are an essential part of a balanced diet, offering a range of nutrients and a low caloric content.

Below is a table that outlines the approximate caloric content of various other (non-leafy) vegetables per 100 grams in their raw form:

Vegetable	Calories (Kcal)
Carrot	41
Potato	77
Sweet Potato	86
Tomato	18
Cucumber	15
Bell Pepper	20
Zucchini	17
Cauliflower	25
Broccoli	34
Eggplant (Brinjal)	25
Pumpkin	26
Okra (Bhindi)	33
Onion	40
Garlic	149
Peas	81
Corn	86
Radish	16
Beetroot	43

Calories Chart Of Nuts and Seeds

Nuts and seeds are nutrient-dense foods that offer a wide range of health benefits, including protein, healthy fats, and various vitamins and minerals. However, they are also high in calories and should be consumed in moderation, especially if you are watching your caloric intake.

Here is a list of the calories in nuts and seeds per 100 grams:

Nuts and Seeds	Calories (Kcal)
Almonds	579
Walnuts	654
Cashews	553
Pecans	691
Pistachios	562
Macadamia Nuts	718
Hazelnuts	628
Brazil Nuts	656
Sunflower Seeds	584
Pumpkin Seeds	559
Sesame Seeds	573
Chia Seeds	486
Flax Seeds	534
Pine Nuts	673
Peanuts	567

Condiments and Spices Calories

Condiments and spices are often used in small amounts, but they can have different caloric densities. Remember that these items are often used in small amounts, so their contribution to your daily caloric intake may be small, but still important if used in large quantities.

Here’s a caloric content for various condiments and spices per 100 grams:

a comprehensive look at their caloric content per 100 grams:

Condiment/Spice	Calories (Kcal)
Sugar	387
Salt	0
Honey	304
Ketchup	100
Mustard	66
Mayonnaise	680
Soy Sauce	60
Black Pepper	255
Cinnamon	247
Turmeric	312
Garlic Powder	331
Ginger Powder	347
Chili Powder	282
Paprika	282
Cumin	375
Nutmeg	525
Oregano	265
Vanilla Extract	288
Green chillies	45.6
Coriander seeds	268.8
Curry leaves	63.5
Garlic	123.8
Ginger, fresh	54.9
Mint leaves	37
Onion	48
Asafoetida	331.5
Cardamom, green	255
Red chillies	236.6
Cloves	186.6
Cumin seeds	304.4
Black cumin (Kalonji)	345
Fenugreek seeds	234.9
Basil seeds	22
Anise seeds	153.3
Pepper, black	217.4
Poppy seeds	422.5
Turmeric powder	280.5

Calories In Fat And Oils

Fats and oils are a good source of energy and are important for many bodily functions, such as the absorption of fat-soluble vitamins. They are also high in calories, so they should be consumed in moderation.

Even though all oils have similar caloric values, their nutritional profiles can differ significantly. Some oils are richer in saturated fats, while others are high in monounsaturated or polyunsaturated fats.

Below is a list of various fats and oils per 100 grams.

Fats and Oils	Calories (Kcal)
Olive Oil	884
Canola Oil	884
Sunflower Oil	884
Coconut Oil	862
Corn Oil	884
Peanut Oil	884
Sesame Oil	884
Avocado Oil	884
Flaxseed Oil	884
Safflower Oil	884
Fish Oil	902
Butter	717
Ghee	900
Lard	902
Margarine	713
Shortening	884
Tallow	902

Chart Of Calories In Milk and Milk Products

Milk and milk products are important sources of various nutrients, including calcium, protein, and vitamins. Depending on the type of product and its level of fat content, their caloric content varies.

Here’s a table that shows how many calories are in different types of milk and milk products per 100 grams.

Milk and Milk Products	Calories (Kcal)
Whole Milk	64
Skim Milk	35
2% Milk	50
Yogurt (Plain)	59
Greek Yogurt (Plain)	96
Buttermilk	40
Cream	340
Sour Cream	193
Cheese (Cheddar)	402
Cheese (Mozzarella)	280
Cheese (Parmesan)	431
Cottage Cheese	98
Ice Cream	207
Ricotta Cheese	174
Butter	717
Ghee	900

List Of Calories In Egg, Poultry and Animal Meat

Eggs and meats are good sources of protein and important nutrients like iron, vitamins, and minerals. The caloric content varies significantly depending on the type of meat and its preparation method.

These figures are approximate and may vary depending on factors such as cooking method, added ingredients, and specific cuts.

Here’s how many calories are in 100 grams of egg, poultry, or animal meat:

Egg, Poultry, and Meat	Calories (Kcal)
Chicken Breast	165
Chicken Thigh	209
Chicken Liver	172
Turkey (cooked)	135
Duck	337
Whole Egg	143
Egg White	52
Egg Yolk	322
Beef (lean)	250
Pork	242
Lamb	294
Fish (Salmon)	208
Fish (Tuna)	184
Shrimp	99
Lobster	89
Crab	82
Venison	158

Calories In Fish and Seafood

Fish and seafood are usually considered healthy choices because they have a lot of protein and omega-3 fatty acids that are good for you. However, their caloric content can differ based on the species and preparation methods.

Fish and seafood are usually low in fat, but they have a lot of sodium, especially if they are canned or smoked. Choose options that fit within your dietary needs and preferences.

The caloric content of various types of fish and seafood per 100 grams is shown below.

Fish and Seafood	Calories (Kcal)
Salmon (fresh)	208
Tuna (fresh)	184
Cod	82
Sardines	208
Mackerel	262
Halibut	91
Tilapia	96
Shrimp	99
Lobster	89
Crab	82
Oysters	81
Clams	75
Squid	92
Octopus	82
Trout	141
Anchovies	210

Miscellaneous Foods Calories List

Foods in the “Miscellaneous” category can include a variety of items that don’t easily fit into the other food categories. The caloric content for these items can differ quite a bit.

Below is a list of caloric content for various miscellaneous foods per 100 grams:

Miscellaneous Foods	Calories (Kcal)
Protein Powder	400
Dark Chocolate	546
Gelatin	335
Coconut Flakes	660
Tofu	76
Seaweed	45
Pickles	11
Olives	115
Popcorn	375
Pretzels	380
Beef Jerky	410
Rice Cakes	387
Almond Butter	614
Hummus	166
Nutritional Yeast	325
Agave Syrup	310
Maple Syrup	260
Soy Sauce	60
Worcestershire Sauce	78
Mustard	66
Ketchup	100
Mayonnaise	680
Salsa	40
Tabasco Sauce	15
Honey	304
Nutella	546
Miso Paste	200
Vegemite	160
Molasses	290

Calories In South Indian Dishes

South Indian cuisine is known for its flavorful and aromatic dishes. The food is generally considered healthy due to the extensive use of ingredients like rice, lentils, and coconut.

However, it’s still important to be mindful of the caloric content of these foods, especially if you’re watching your weight or managing other health conditions.

Below is a table that shows how many calories each South Indian food item has.

Please note that these calorie counts are approximate and can change depending on the recipe, preparation method, and serving size.

South Indian Food Items	Serving Size (grams)	Calories (Kcal)
Dosa (plain)	100	162
Idli	1 piece (approx 30g)	39
Uttapam	100	192
Vada	1 piece (approx 20g)	50
Pongal	100	128
Upma	100	130
Bisi bele bath	100	125
Rava Kesari	100	180
Coconut Chutney	1 tbsp (approx 15g)	45
Sambar	100	81
Rasam	100	30
Appam	1 piece (approx 30g)	80
Avial	100	150
Puttu	100	130
Kozhukattai	1 piece (approx 20g)	50
Banana Chips	100	519
Payasam	100	160

Calories In North Indian Foods and Dishes

North Indian cuisine is known for its rich gravies, spicy vegetable stir-fries, flavorful flatbreads, and mouth-watering taste. It’s useful to know the caloric content of popular dishes if you’re trying to keep an eye on your calorie intake.

ate calories for various North Indian food items per serving.

North Indian Food Items	Serving Size (grams)	Calories (Kcal)
Roti	1 piece (approx 30g)	80
Naan	1 piece (approx 40g)	145
Butter Chicken	100	170
Paneer Butter Masala	100	150
Dal Makhani	100	130
Chole	100	105
Palak Paneer	100	180
Rajma	100	128
Aloo Gobi	100	75
Tandoori Chicken	100	195
Chicken Biryani	100	165
Vegetable Biryani	100	130
Gajar Ka Halwa	100	260
Raita	100	60
Pani Puri	1 piece (approx 10g)	30
Pakora	1 piece (approx 20g)	50
Kheer	100	180
Lassi	100	70

Calories in Your Favourite Indian Snacks

Fried snacks are often the star of parties, gatherings, and every day snacking. However, they can be high in calories and fats.

If you want to eat fewer calories, eat these fried snacks in moderation and pair them with other healthy foods.

Fried Snack Items	Serving Size (grams)	Calories (Kcal)
Potato Chips	100	547
French Fries	100	312
Fried Chicken	100	290
Onion Rings	100	410
Mozzarella Sticks	100	352
Samosas	1 piece (approx 40g)	120
Pakoras	100	250
Doughnuts	1 piece (approx 50g)	200
Spring Rolls	1 piece (approx 30g)	80
Nachos with Cheese	100	465
Chicken Nuggets	100	270
Tempura Vegetables	100	175
Jalapeño Poppers	100	280
Falafel	100	333
Churros	100	326
Chicken Wings	100	290
Prawn Crackers	100	542
Corn Dogs	1 piece (approx 75g)	220

Non-Fried Snacks

Calories In Vegetarian Dishes

Indian vegetarian dishes are known for their vibrant spices, varied flavors, and extensive use of vegetables and legumes. While these dishes can be nutrient-dense and high in fiber and protein.

Indian Vegetarian Dishes	Serving Size (grams)	Calories (Kcal)
Palak Paneer	100	180
Aloo Gobi	100	75
Chole (Chickpea Curry)	100	105
Baingan Bharta	100	100
Paneer Butter Masala	100	150
Dal Makhani	100	130
Vegetable Biryani	100	130
Rajma (Kidney Bean Curry)	100	128
Gobi Manchurian	100	150
Bhindi Masala (Okra)	100	90
Mixed Vegetable Curry	100	95
Methi Malai Matar	100	185
Kadai Paneer	100	170
Vegetable Pulao	100	120
Veg. Kofta Curry	100	140
Masoor Dal (Red Lentil)	100	110
Tofu Tikka	100	130
Poha	100	180

Non-Vegetarian Dishes Calories

Indian non-vegetarian cuisine has a lot of delicious dishes that are full of flavors and spices. From tandoori meats to creamy gravies, these dishes are a true feast for the senses. It is useful to have an idea of the caloric content of these popular options.

Some of these dishes also offer other nutritional benefits such as protein, so choose according to your dietary needs.

Indian Non-Vegetarian Dishes	Serving Size (grams)	Calories (Kcal)
Butter Chicken	100	170
Chicken Biryani	100	165
Tandoori Chicken	100	195
Mutton Rogan Josh	100	200
Chicken Tikka Masala	100	180
Fish Curry	100	140
Prawn Masala	100	160
Keema Curry	100	190
Chicken Korma	100	175
Lamb Vindaloo	100	210
Goan Fish Curry	100	130
Egg Curry	100	140
Malabar Chicken Curry	100	160
Nihari	100	250
Chicken 65	100	220
Beef Curry	100	210
Amritsari Fish	100	185
Hyderabadi Chicken Curry	100	170

Calories In Indian Desserts

Indian desserts are often made with rich ingredients like ghee, sugar, and milk, which makes them delicious, but also high in calories. Whether it’s festive occasions or family gatherings, sweets are an integral part of Indian culture.

Please note that these calorie numbers are approximate and may vary depending on the specific recipes, preparation techniques, and serving sizes.

Indian Desserts	Serving Size (grams)	Calories (Kcal)
Gulab Jamun	1 piece (approx 40g)	150
Rasgulla	1 piece (approx 30g)	80
Jalebi	1 piece (approx 15g)	60
Ladoo (Besan)	1 piece (approx 30g)	120
Kheer	100	180
Gajar ka Halwa	100	260
Soan Papdi	1 piece (approx 10g)	40
Peda	1 piece (approx 20g)	70
Barfi (Milk)	1 piece (approx 20g)	85
Rasmalai	1 piece (approx 40g)	125
Chikki (Peanut)	1 piece (approx 20g)	90
Sandesh	1 piece (approx 20g)	75
Mysore Pak	1 piece (approx 20g)	100
Malpua	1 piece (approx 30g)	150
Kulfi	1 stick (approx 50g)	100
Imarti	1 piece (approx 30g)	150
Shrikhand	100	200
Aamras	100	90

Calories in Drinks and Beverages

Drinks and beverages can add a significant number of calories to your daily intake without you even realizing it. From sweetened sodas to healthy smoothies, the calorie content can vary widely.

Drinks and Beverages	Serving Size (ml)	Calories (Kcal)
Water	100	0
Green Tea	100	0
Black Coffee	100	2
Milk (Whole)	100	64
Milk (Skimmed)	100	42
Orange Juice	100	45
Apple Juice	100	46
Coca-Cola	100	42
Sprite	100	41
Beer	100	43
Red Wine	100	85
White Wine	100	82
Smoothie (Fruit-based)	100	55
Chai (Milk Tea)	100	40
Lassi (Sweet)	100	150
Lassi (Salted)	100	70
Coconut Water	100	19
Lemonade	100	40
Sports Drink (e.g., Gatorade)	100	24
Espresso	30 (1 shot)	2

Conclusion

We hope you’ve enjoyed this comprehensive Calories Chart of Indian Foods. Knowing the caloric content of what you eat is essential for weight management, better nutritional understanding, or simply making better informed choices.

Don’t let the calorie numbers scare you away from enjoying your favorite Indian dishes. Use this information to make smarter choices, adjust portion sizes, and find healthier alternatives when you can. After all, healthy eating is not about deprivation; it’s about moderation and making informed decisions.

Thank you for making it to the end of this in-depth guide. We encourage you to bookmark this page for future reference and share it with others who might find it useful.

References

• USDA FoodData Central: https://fdc.nal.usda.gov/index.html – Database of nutrition data for many foods, including items like condiments, oils, etc.
• FatSecret: https://www.fatsecret.com/calories-nutrition/ – Nutrition data for many brands and types of foods. Can search for items like mayonnaise, ketchup, etc.
• MyFitnessPal: https://www.myfitnesspal.com/food/calorie-chart-nutrition-facts – Crowdsourced database of nutrition info. Good source for prepared/packaged foods.
• CalorieKing: https://www.calorieking.com/foods/ – Nutrition data for common foods, including many condiments and prepared items.