Indian Food Calories & Nutrition Counter
Search 1000+ Indian foods by category, cooking method, and region. Track your meals and compare nutritional values.
Indian Food Calories & Nutrition
Indian cuisine is renowned for its rich flavors, diverse ingredients, and nutritional complexity. From protein-rich dals and paneer to fiber-packed vegetables and whole grain rotis, Indian foods offer exceptional nutritional value. However, cooking methods significantly impact calorie content—a plain chapati contains about 104 calories, while a deep-fried puri has nearly 160 calories for the same weight. Understanding these differences is crucial for maintaining a balanced diet while enjoying traditional foods. For restaurant dining nutrition, check out Restaurant Calories. Visit Fit Life Regime for comprehensive nutrition guidance.
Basic Nutrition Chart – Common Indian Foods
| Food Item | Calories (100g) | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Milk (whole) | 64 | 3.3 | 4 | 5 |
| Butter | 740 | 0 | 82 | 0 |
| Cheese (Cheddar) | 402 | 25 | 33 | 1 |
| Eggs | 150 | 12 | 11 | 0 |
| Chicken (roast) | 165 | 25 | 5 | 0 |
| Fish (salmon) | 208 | 20 | 13 | 0 |
| Rice (white, boiled) | 130 | 2 | 0 | 28 |
| Potatoes (boiled) | 87 | 2 | 0 | 20 |
| Spinach (raw) | 23 | 3 | 0 | 4 |
| Apples | 52 | 0 | 0 | 14 |
Regional Nutritional Diversity
North Indian cuisine emphasizes dairy products like paneer, ghee, and yogurt, providing high calcium and protein content. South Indian foods feature rice-based dishes like dosa and idli, supplemented with protein-rich sambar and nutrient-dense coconut. Western Indian cuisine incorporates millet-based breads and legume preparations, while Eastern Indian dishes showcase fish and mustard oil for omega-3 fatty acids. This regional diversity allows for varied, balanced nutrition tailored to different dietary needs and preferences. Learn more about balanced nutrition at Fit Life Regime.
Cooking Methods & Calorie Impact
The same ingredient can have dramatically different calorie content based on cooking method. Raw vegetables like spinach contain only 23 calories per 100g, but when prepared as saag paneer with cream and ghee, calories increase to 150-200 per serving. Grilled or tandoor-cooked meats retain protein while minimizing added fats (165 calories per 100g for chicken breast), whereas fried preparations can double calorie content. For detailed chicken nutrition analysis, use the Chicken Protein & Nutrition Calculator. Boiled and steamed preparations preserve nutrients while keeping calories low, making them ideal for weight management and health optimization.
Comprehensive Indian Food Nutrition Database
🥛 Dairy Products Nutrition
| Dairy Product | Calories (100g) | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Whole Milk | 64 | 3.3 | 4 | 5 |
| Skim Milk | 35 | 3.4 | 0.1 | 5 |
| Paneer (Cottage Cheese) | 265 | 18.3 | 20.8 | 1.2 |
| Yogurt (Plain) | 59 | 3.5 | 3.3 | 4.7 |
| Ghee | 900 | 0 | 100 | 0 |
| Butter | 717 | 0.9 | 81 | 0.1 |
🌾 Cereals & Grains Nutrition
| Cereal/Grain | Calories (100g) | Protein (g) | Fiber (g) |
|---|---|---|---|
| Rice (Brown) | 362 | 7.5 | 3.4 |
| Wheat (Whole) | 340 | 13.2 | 10.7 |
| Oats | 389 | 16.9 | 10.6 |
| Barley | 352 | 12.5 | 17.3 |
| Ragi (Finger Millet) | 328 | 7.3 | 3.6 |
| Bajra (Pearl Millet) | 378 | 11.6 | 1.2 |
🥦 Vegetables Nutrition
| Vegetable | Calories (100g) | Vitamin C (mg) | Fiber (g) | Protein (g) |
|---|---|---|---|---|
| Spinach (Palak) | 23 | 28 | 2.2 | 2.9 |
| Broccoli | 34 | 89 | 2.6 | 2.8 |
| Carrots | 41 | 6 | 2.8 | 0.9 |
| Tomatoes | 18 | 14 | 1.2 | 0.9 |
| Cauliflower | 25 | 48 | 2 | 1.9 |
| Bell Peppers | 31 | 128 | 2.5 | 1 |
| Okra (Bhindi) | 33 | 23 | 3.2 | 1.9 |
| Potatoes | 77 | 20 | 2.2 | 2 |
| Sweet Potatoes | 86 | 33 | 3 | 1.6 |
| Onions | 40 | 7 | 1.7 | 1.1 |
| Garlic | 149 | 31 | 2.1 | 6.4 |
| Ginger | 80 | 5 | 2 | 1.8 |
🥜 Nuts & Seeds Nutrition
| Nut/Seed | Calories (100g) | Protein (g) | Healthy Fats (g) | Fiber (g) |
|---|---|---|---|---|
| Almonds | 579 | 21 | 50 | 12.5 |
| Walnuts | 654 | 15 | 65 | 6.7 |
| Cashews | 553 | 18 | 44 | 3.3 |
| Pistachios | 562 | 20 | 45 | 10.3 |
| Chia Seeds | 486 | 17 | 31 | 34.4 |
| Flax Seeds | 534 | 18 | 42 | 27.3 |
| Pumpkin Seeds | 559 | 30 | 49 | 18.4 |
| Sunflower Seeds | 584 | 21 | 51 | 8.6 |
| Sesame Seeds | 573 | 18 | 50 | 11.8 |
| Peanuts | 567 | 26 | 49 | 8.5 |
🍛 South Indian Dishes Nutrition
| Dish | Serving Size | Calories | Protein (g) | Carbs (g) |
|---|---|---|---|---|
| Dosa (plain) | 1 piece (100g) | 162 | 4 | 32 |
| Idli | 1 piece (30g) | 39 | 1.6 | 8 |
| Sambar | 1 bowl (200g) | 81 | 4.2 | 12 |
| Vada | 1 piece (20g) | 50 | 1.8 | 6 |
| Pongal | 1 bowl (150g) | 192 | 4.5 | 35 |
| Upma | 1 bowl (150g) | 195 | 4.2 | 32 |
| Uttapam | 1 piece (120g) | 220 | 6 | 35 |
| Rasam | 1 bowl (200g) | 45 | 2 | 8 |
| Appam | 1 piece (60g) | 120 | 3 | 22 |
| Avial | 1 bowl (150g) | 150 | 4 | 18 |
| Puttu | 1 piece (100g) | 180 | 4 | 35 |
| Kozhukattai | 1 piece (40g) | 80 | 2 | 15 |
🛢️ Cooking Oils & Fats Nutrition
| Oil/Fat | Calories (100g) | Fat (g) | Saturated Fat (g) | Type |
|---|---|---|---|---|
| Olive Oil | 884 | 100 | 14 | Healthy |
| Coconut Oil | 862 | 100 | 87 | Saturated |
| Mustard Oil | 884 | 100 | 11 | Healthy |
| Sunflower Oil | 884 | 100 | 10 | Neutral |
| Rice Bran Oil | 884 | 100 | 20 | Healthy |
| Canola Oil | 884 | 100 | 7 | Healthy |
| Sesame Oil | 884 | 100 | 15 | Healthy |
| Ghee (Clarified Butter) | 900 | 100 | 65 | Saturated |
| Butter | 717 | 81 | 51 | Saturated |
| Margarine | 717 | 81 | 16 | Processed |
🧂 Popular Condiments & Spices
| Condiment/Spice | Calories (100g) | Sodium (mg) | Usage |
|---|---|---|---|
| Turmeric Powder | 312 | 38 | Anti-inflammatory |
| Cumin Seeds | 375 | 168 | Digestive |
| Coriander Powder | 298 | 211 | Aromatic |
| Red Chilli Powder | 282 | 2,910 | Spicy |
| Garam Masala | 286 | 77 | Spice blend |
| Chat Masala | 290 | 3,870 | Tangy |
| Black Pepper | 255 | 20 | Spicy |
| Cardamom | 311 | 18 | Aromatic |
| Cinnamon | 247 | 10 | Sweet spice |
| Cloves | 274 | 277 | Aromatic |
| Saffron | 310 | 148 | Premium spice |
🍗 North Indian Dishes Nutrition
| Dish | Serving Size | Calories | Protein (g) | Carbs (g) |
|---|---|---|---|---|
| Butter Chicken | 1 bowl (200g) | 340 | 18 | 8 |
| Palak Paneer | 1 bowl (200g) | 360 | 16 | 12 |
| Chole | 1 bowl (150g) | 158 | 7 | 22 |
| Dal Makhani | 1 bowl (150g) | 195 | 8 | 18 |
| Tandoori Chicken | 1 leg (100g) | 195 | 26 | 0 |
| Naan | 1 piece (90g) | 262 | 8 | 45 |
| Paratha (Aloo) | 1 piece (80g) | 240 | 5 | 32 |
| Rajma Masala | 1 bowl (200g) | 180 | 9 | 28 |
| Aloo Gobi | 1 bowl (200g) | 120 | 3 | 18 |
| Chicken Korma | 1 bowl (200g) | 320 | 22 | 8 |
| Paneer Tikka | 100g | 265 | 18 | 4 |
🍛 Popular Street Foods
| Street Food | Serving Size | Calories | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Samosa | 1 piece (60g) | 180 | 3 | 11 |
| Pakora (Vegetable) | 1 piece (40g) | 120 | 2 | 8 |
| Vada Pav | 1 piece (150g) | 280 | 6 | 15 |
| Pani Puri | 6 pieces (100g) | 150 | 2 | 6 |
| Bhel Puri | 1 plate (200g) | 220 | 4 | 8 |
| Chaat (Aloo Tikki) | 1 plate (150g) | 180 | 3 | 10 |
| Pav Bhaji | 1 plate (300g) | 320 | 6 | 18 |
| Kachori | 1 piece (50g) | 160 | 2 | 9 |
| Dahi Vada | 2 pieces (150g) | 140 | 4 | 8 |
| Gol Gappe | 6 pieces (80g) | 120 | 2 | 4 |
🥖 Popular Breads & Rotis
| Bread Type | Serving Size | Calories | Protein (g) | Carbs (g) | Fiber (g) |
|---|---|---|---|---|---|
| Chapati (Roti) | 1 piece (40g) | 104 | 3.1 | 18 | 2.8 |
| Paratha (Plain) | 1 piece (60g) | 201 | 4.6 | 27 | 3.2 |
| Naan (Butter) | 1 piece (90g) | 310 | 8 | 45 | 2.1 |
| Tandoori Roti | 1 piece (50g) | 130 | 4 | 24 | 3 |
| Missi Roti | 1 piece (50g) | 120 | 4 | 20 | 3.5 |
| Puri | 1 piece (25g) | 100 | 1.5 | 12 | 1 |
| Bhature | 1 piece (80g) | 250 | 6 | 30 | 2 |
| Rumali Roti | 1 piece (60g) | 156 | 5 | 28 | 2 |
| Kulcha | 1 piece (70g) | 220 | 6 | 35 | 2.5 |
| Methi Paratha | 1 piece (65g) | 185 | 5 | 25 | 4 |
| Aloo Paratha | 1 piece (120g) | 280 | 6 | 35 | 4.5 |
| Gobi Paratha | 1 piece (100g) | 220 | 5 | 28 | 3.8 |
🌍 Regional Cuisines Overview
| Cuisine | Key Ingredients | Popular Dishes | Calories (Typical Meal) |
|---|---|---|---|
| North Indian | Dairy, Wheat, Meat | Butter Chicken, Naan, Dal Makhani | 400-600 |
| South Indian | Rice, Coconut, Spices | Dosa, Idli, Sambar, Rasam | 200-400 |
| Western Indian | Millets, Legumes, Seafood | Vada Pav, Pav Bhaji, Fish Curry | 300-500 |
| Eastern Indian | Fish, Rice, Mustard Oil | Machher Jhol, Rosogolla, Luchi | 300-450 |
| Street Food | Mixed, Fried Items | Samosa, Pakora, Chaat, Gol Gappe | 150-400 |
| Gujarati | Sweet & Sour, Legumes | Dhokla, Thepla, Undhiyu | 250-400 |
| Rajasthani | Spicy, Dairy-based | Dal Baati, Laal Maas, Ghewar | 350-550 |
| Kashmiri | Rich Spices, Meat | Rogan Josh, Yakhni, Kahwa | 400-600 |
| Goan | Seafood, Coconut | Fish Curry, Sorpotel, Bebinca | 350-500 |
| Punjabi | Rich, Dairy-heavy | Sarson da Saag, Makki di Roti | 400-600 |
Common Indian Foods Nutrition Table
| Food Item | Serving Size | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|
| Chapati (Roti) | 1 piece (40g) | 104 | 3 | 18 | 2 | 3 |
| Rice (cooked) | 1 cup (185g) | 205 | 4 | 44 | 0 | 1 |
| Dal Tadka | 1 bowl (150g) | 150 | 8 | 18 | 6 | 4 |
| Paneer Butter Masala | 1 bowl (200g) | 300 | 15 | 8 | 25 | 2 |
| Chicken Curry | 1 bowl (200g) | 280 | 25 | 6 | 18 | 3 |
| Vegetable Biryani | 1 plate (300g) | 390 | 9 | 65 | 12 | 4 |
| Masala Dosa | 1 piece (200g) | 240 | 6 | 35 | 8 | 2 |
| Idli Sambar | 2 pieces + sambar (200g) | 180 | 6 | 28 | 5 | 3 |
| Chicken Biryani | 1 plate (350g) | 580 | 22 | 65 | 25 | 4 |
| Fish Curry | 1 bowl (200g) | 220 | 18 | 8 | 14 | 6 |
| Gulab Jamun | 1 piece (50g) | 150 | 2 | 25 | 6 | 1 |
Indian Desserts & Beverages Nutrition
🍮 Traditional Indian Desserts
| Dessert | Serving Size | Calories | Sugar (g) |
|---|---|---|---|
| Gulab Jamun | 1 piece (50g) | 150 | 18 |
| Rasgulla | 1 piece (40g) | 106 | 15 |
| Kheer (Rice Pudding) | 1 bowl (150g) | 270 | 22 |
| Jalebi | 2 pieces (30g) | 120 | 12 |
| Halwa (Gajar) | 1 bowl (100g) | 260 | 35 |
| Kulfi | 1 piece (80g) | 160 | 12 |
| Ladoo (Besan) | 1 piece (30g) | 120 | 8 |
| Barfi (Milk) | 1 piece (25g) | 110 | 6 |
| Ras Malai | 1 piece (60g) | 140 | 8 |
| Payasam | 1 bowl (150g) | 220 | 15 |
| Soan Papdi | 1 piece (15g) | 60 | 4 |
🥤 Traditional Indian Beverages
| Beverage | Serving Size | Calories | Sugar (g) |
|---|---|---|---|
| Masala Chai | 1 cup (150ml) | 60 | 8 |
| Lassi (Sweet) | 1 glass (200ml) | 150 | 18 |
| Lassi (Salted) | 1 glass (200ml) | 70 | 2 |
| Nimbu Pani | 1 glass (250ml) | 40 | 8 |
| Coconut Water | 1 glass (200ml) | 38 | 4 |
| Mango Lassi | 1 glass (200ml) | 180 | 22 |
| Filter Coffee | 1 cup (150ml) | 45 | 6 |
| Badam Milk | 1 glass (200ml) | 180 | 15 |
| Thandai | 1 glass (200ml) | 120 | 12 |
| Kanji | 1 glass (200ml) | 50 | 3 |
| Sugarcane Juice | 1 glass (250ml) | 100 | 25 |
Serving Size Guide for Indian Foods
Standard Serving Conversions
Understanding serving sizes is essential for accurate nutrition tracking. Here are standard conversions for common Indian foods:
Grains & Breads:
• 1 Chapati/Roti = 40 grams = 104 calories
• 1 Naan (medium) = 90 grams = 262 calories
• 1 Paratha (plain) = 60 grams = 201 calories
• 1 Cup Cooked Rice = 158 grams = 205 calories
• 1 Idli = 35 grams = 39 calories
• 1 Dosa (medium) = 80 grams = 133 calories
Dal & Legumes:
• 1 Cup Cooked Dal = 198 grams = 230 calories
• 1 Katori (Small Bowl) Dal = 100 grams = 116 calories
Dairy Products:
• 100 grams Paneer = 265 calories (4 medium pieces)
• 1 Cup Yogurt = 245 grams = 149 calories
• 1 Tablespoon Ghee = 14 grams = 112 calories
Vegetables:
• 1 Cup Raw Vegetables = 150 grams = 20-50 calories (varies)
• 1 Cup Cooked Vegetables = 180 grams = 30-80 calories (varies)
• 1 Medium Potato = 150 grams = 130 calories
Frequently Asked Questions
How accurate is this nutrition calculator?
This calculator integrates data from USDA FoodData Central and Indian government nutrition databases, providing accuracy within ±5-10% for most foods. For restaurant nutrition data, check Restaurant Calories. For detailed chicken nutrition analysis, use the Chicken Protein & Nutrition Calculator. Actual values may vary based on specific ingredients, cooking methods, and regional recipe variations. For medical nutrition therapy or clinical applications, consult with registered dietitians who can provide personalized assessments.
Why do calories vary for the same food?
Calorie content varies significantly based on cooking method, ingredients used, and portion size. Raw vs cooked preparations differ due to water content changes. Oil, ghee, cream, and sugar additions dramatically increase calories. Regional recipe variations use different ingredients affecting nutritional values. Always select the most accurate match for your specific preparation method when using this calculator.
Can I use this for weight loss?
Yes! This calculator helps track calorie intake essential for weight management. To lose weight, consume fewer calories than your Total Daily Energy Expenditure (TDEE). Calculate your TDEE using our BMR and TDEE calculators, then plan meals accordingly. A deficit of 500 calories per day typically results in 0.5kg (1 lb) weight loss per week. Combine calorie tracking with regular exercise for optimal results.
How do I track homemade Indian meals?
Use the Meal Tracker feature to add individual ingredients separately. For example, for dal rice: add cooked dal (1 cup), rice (1 cup), ghee (1 tsp), and any vegetables used. The tracker calculates total nutrition automatically. For complex dishes like biryani or curry, estimate main ingredients separately (rice, meat/paneer, oil, vegetables) for reasonably accurate tracking. Over time, you’ll develop intuition for common meal combinations.
⚕️ Medical Disclaimer
This Indian Food Calories & Nutrition Counter provides nutritional estimates based on standard food databases and should not replace professional medical or dietary advice. Individual nutritional needs vary based on age, sex, weight, height, activity level, health conditions, and medications. Nutritional values shown are averages and may differ from actual foods based on ingredients, preparation methods, and regional variations. Consult with registered dietitians, nutritionists, or healthcare professionals before making significant dietary changes, especially if you have diabetes, cardiovascular disease, food allergies, kidney disease, or other health conditions. Pregnant and breastfeeding women should seek professional guidance for appropriate nutrition planning. This tool is for educational and informational purposes only. For personalized nutrition advice, visit Fit Life Regime or consult qualified healthcare professionals.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.