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 calories food contains is a key step to better health, weight management, and wellbeing.

In this blog post, weโ€™ll examine theย calories in various categories of Indian foodโ€”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 calories in the food you love, this blog is a one-stop resource for all your calorie-counting needs.

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

So, bookmark this page as your go-to reference

Use Our Free Calculator To Know About Your Daily Calories Requirement

Calories Chart Of Food Items With Macro Nutrition Profile

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

FoodCaloriesProtein (g)Fat (g)Carbohydrate (g)
Milk653.345
Butter74082
Cream2102213
Cheese3102225
Ice Cream1704725
Margarine74081
Eggs1501211
Pork (Grilled)3402924
Chicken (Roast)150255
Fish (Cod)22020108
Beans (Boiled)2023
Cabbage (Boiled)1011
Carrot (Boiled)200.64
Cauliflower (Boiled)101.51
Cucumber (Raw)100.62
Peas (Boiled)5058
Potatoes (Boiled)80122
Tomatoes1513
Apples450.312
Bananas80120
Cherries500.612
Grapes600.615
Oranges3519
Pea Nuts (Roasted)57024499
Beer300.32
Wine70
Spirits220
Coffee (Black)
Bread2308250
Rice (White Boiled)120230
Cornflakes with milk2056.5434.7
Chocolate Biscuits52062867
Wheat Bran20014623

Calories In Cereals and Millets

The caloric value of various cereals and millets commonly found in Indian cuisineย is given per 100 grams of the respective food item.

Cereal/MilletCalories (Kcal)
Rice (Brown)362
Rice Parboiled345
Rice Raw Milled365
Wheat Whole340
Wheat Flour364
Bulgar Wheat342
Refined Flour364
Ragi328
Rice Flakes394
Wheat Semolina360
Wheat Vermicelli360
Barley352
Bajra378
Jowar348
Quinoa368
Amaranth Seed, Black370

List of Calories In Legumes

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

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

LegumeCalories (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
Soybeans446
Mung Beans (Whole)347
Black-Eyed Peas (Lobia)336
Navy Beans337
Lima Beans338
Fava Beans (Broad Beans)341
Peanuts567

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

Know More Weight Loss Calories Requirement: Use Free Calculator

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 VegetableCalories (Kcal)
Spinach (Palak)23
Fenugreek Leaves (Methi)49
Mustard Greens (Sarson)27
Collard Greens32
Kale35
Swiss Chard19
Arugula (Rocket)25
Romaine Lettuce17
Iceberg Lettuce14
Watercress11
Turnip Greens32
Dandelion Greens45
Beet Greens22

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:

VegetableCalories (Kcal)
Carrot41
Potato77
Sweet Potato86
Tomato18
Cucumber15
Bell Pepper20
Zucchini17
Cauliflower25
Broccoli34
Eggplant (Brinjal)25
Pumpkin26
Okra (Bhindi)33
Onion40
Garlic149
Peas81
Corn86
Radish16
Beetroot43

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 watch your caloric intake.

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

Nuts and SeedsCalories (Kcal)
Almonds579
Walnuts654
Cashews553
Pecans691
Pistachios562
Macadamia Nuts718
Hazelnuts628
Brazil Nuts656
Sunflower Seeds584
Pumpkin Seeds559
Sesame Seeds573
Chia Seeds486
Flax Seeds534
Pine Nuts673
Peanuts567

Condiments and Spices Calories

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

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

a comprehensive look at their caloric content per 100 grams:

Condiment/SpiceCalories (Kcal)
Sugar387
Salt0
Honey304
Ketchup100
Mustard66
Mayonnaise680
Soy Sauce60
Black Pepper255
Cinnamon247
Turmeric312
Garlic Powder331
Ginger Powder347
Chili Powder282
Paprika282
Cumin375
Nutmeg525
Oregano265
Vanilla Extract288
Green chillies45.6
Coriander seeds268.8
Curry leaves63.5
Garlic123.8
Ginger, fresh54.9
Mint leaves37
Onion48
Asafoetida331.5
Cardamom, green255
Red chillies236.6
Cloves186.6
Cumin seeds304.4
Black cumin (Kalonji)345
Fenugreek seeds234.9
Basil seeds22
Anise seeds153.3
Pepper, black217.4
Poppy seeds422.5
Turmeric powder280.5

Calories Charts of Fat And Oils

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

Even though all oils have similar caloric values, their nutritional profiles can differ significantly. Some oils are more prosperous 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 OilsCalories (Kcal)
Olive Oil884
Canola Oil884
Sunflower Oil884
Coconut Oil862
Corn Oil884
Peanut Oil884
Sesame Oil884
Avocado Oil884
Flaxseed Oil884
Safflower Oil884
Fish Oil902
Butter717
Ghee900
Lard902
Margarine713
Shortening884
Tallow902

Chart Of Calories In Milk and Milk Products

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

Here’s a table showing theย calories in different types of milk and milk products per 100 grams.

Milk and Milk ProductsCalories (Kcal)
Whole Milk64
Skim Milk35
2% Milk50
Yogurt (Plain)59
Greek Yogurt (Plain)96
Buttermilk40
Cream340
Sour Cream193
Cheese (Cheddar)402
Cheese (Mozzarella)280
Cheese (Parmesan)431
Cottage Cheese98
Ice Cream207
Ricotta Cheese174
Butter717
Ghee900

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 approximate figures may vary depending on the 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 MeatCalories (Kcal)
Chicken Breast165
Chicken Thigh209
Chicken Liver172
Turkey (cooked)135
Duck337
Whole Egg143
Egg White52
Egg Yolk322
Beef (lean)250
Pork242
Lamb294
Fish (Salmon)208
Fish (Tuna)184
Shrimp99
Lobster89
Crab82
Venison158

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 contain a lot of sodium, especially if they are canned or smoked. Choose options that meet your dietary needs and preferences.

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

Fish and SeafoodCalories (Kcal)
Salmon (fresh)208
Tuna (fresh)184
Cod82
Sardines208
Mackerel262
Halibut91
Tilapia96
Shrimp99
Lobster89
Crab82
Oysters81
Clams75
Squid92
Octopus82
Trout141
Anchovies210

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. Their caloric content can differ quite a bit.

Miscellaneous FoodsCalories (Kcal) per 100 grams
Protein Powder400
Dark Chocolate546
Gelatin335
Coconut Flakes660
Tofu76
Seaweed45
Pickles11
Olives115
Popcorn375
Pretzels380
Beef Jerky410
Rice Cakes387
Almond Butter614
Hummus166
Nutritional Yeast325
Agave Syrup310
Maple Syrup260
Soy Sauce60
Worcestershire Sauce78
Mustard66
Ketchup100
Mayonnaise680
Salsa40
Tabasco Sauce15
Honey304
Nutella546
Miso Paste200
Vegemite160
Molasses290

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 ItemsServing Size (grams)Calories (Kcal)
Dosa (plain)100162
Idli1 piece (approx 30g)39
Uttapam100192
Vada1 piece (approx 20g)50
Pongal100128
Upma100130
Bisi bele bath100125
Rava Kesari100180
Coconut Chutney1 tbsp (approx 15g)45
Sambar10081
Rasam10030
Appam1 piece (approx 30g)80
Avial100150
Puttu100130
Kozhukattai1 piece (approx 20g)50
Banana Chips100519
Payasam100160

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 monitor your calorie intake.

North Indian Food ItemsServing Size (grams)Calories (Kcal)
Roti1 piece (approx 30g)80
Naan1 piece (approx 40g)145
Butter Chicken100170
Paneer Butter Masala100150
Dal Makhani100130
Chole100105
Palak Paneer100180
Rajma100128
Aloo Gobi10075
Tandoori Chicken100195
Chicken Biryani100165
Vegetable Biryani100130
Gajar Ka Halwa100260
Raita10060
Pani Puri1 piece (approx 10g)30
Pakora1 piece (approx 20g)50
Kheer100180
Lassi10070

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 ItemsServing Size (grams)Calories (Kcal)
Potato Chips100547
French Fries100312
Fried Chicken100290
Onion Rings100410
Mozzarella Sticks100352
Samosas1 piece (approx 40g)120
Pakoras100250
Doughnuts1 piece (approx 50g)200
Spring Rolls1 piece (approx 30g)80
Nachos with Cheese100465
Chicken Nuggets100270
Tempura Vegetables100175
Jalapeรฑo Poppers100280
Falafel100333
Churros100326
Chicken Wings100290
Prawn Crackers100542
Corn Dogs1 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 DishesServing Size (grams)Calories (Kcal)
Palak Paneer100180
Aloo Gobi10075
Chole (Chickpea Curry)100105
Baingan Bharta100100
Paneer Butter Masala100150
Dal Makhani100130
Vegetable Biryani100130
Rajma (Kidney Bean Curry)100128
Gobi Manchurian100150
Bhindi Masala (Okra)10090
Mixed Vegetable Curry10095
Methi Malai Matar100185
Kadai Paneer100170
Vegetable Pulao100120
Veg. Kofta Curry100140
Masoor Dal (Red Lentil)100110
Tofu Tikka100130
Poha100180

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 know 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 DishesServing Size (grams)Calories (Kcal)
Butter Chicken100170
Chicken Biryani100165
Tandoori Chicken100195
Mutton Rogan Josh100200
Chicken Tikka Masala100180
Fish Curry100140
Prawn Masala100160
Keema Curry100190
Chicken Korma100175
Lamb Vindaloo100210
Goan Fish Curry100130
Egg Curry100140
Malabar Chicken Curry100160
Nihari100250
Chicken 65100220
Beef Curry100210
Amritsari Fish100185
Hyderabadi Chicken Curry100170

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 integral to Indian culture.

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

Indian DessertsServing Size (grams)Calories (Kcal)
Gulab Jamun1 piece (approx 40g)150
Rasgulla1 piece (approx 30g)80
Jalebi1 piece (approx 15g)60
Ladoo (Besan)1 piece (approx 30g)120
Kheer100180
Gajar ka Halwa100260
Soan Papdi1 piece (approx 10g)40
Peda1 piece (approx 20g)70
Barfi (Milk)1 piece (approx 20g)85
Rasmalai1 piece (approx 40g)125
Chikki (Peanut)1 piece (approx 20g)90
Sandesh1 piece (approx 20g)75
Mysore Pak1 piece (approx 20g)100
Malpua1 piece (approx 30g)150
Kulfi1 stick (approx 50g)100
Imarti1 piece (approx 30g)150
Shrikhand100200
Aamras10090

Drinks and Beverages Calories Chart

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 BeveragesServing Size (ml)Calories (Kcal)
Water1000
Green Tea1000
Black Coffee1002
Milk (Whole)10064
Milk (Skimmed)10042
Orange Juice10045
Apple Juice10046
Coca-Cola10042
Sprite10041
Beer10043
Red Wine10085
White Wine10082
Smoothie (Fruit-based)10055
Chai (Milk Tea)10040
Lassi (Sweet)100150
Lassi (Salted)10070
Coconut Water10019
Lemonade10040
Sports Drink (e.g., Gatorade)10024
Espresso30 (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 helpful.

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.

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