Use this free Indian food calorie counter calculator to check the calories, protein, carbs and fat in your everyday meals.
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How to Use the Indian Food Calorie Calculator
- Search the dish by name.
- Select the serving unit. Indian units like katori and grams are included.
- Enter the quantity.
- Read calories and macros instantly.
- Add more items to build a full-day total.
Indian Food Calorie Chart (Per Serving)
Approximate values for typical home-style servings. Oil, ghee, and portion size change the numbers.
| Food | Serving | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Roti / chapati | 1 medium (40 g) | 100–120 | 3 | 20 | 1–2 |
| Plain paratha | 1 medium | 180–220 | 4 | 28 | 7–9 |
| Naan | 1 piece | 260–300 | 8 | 45 | 5–7 |
| Steamed rice | 1 cup cooked (150 g) | 190–210 | 4 | 44 | 0.5 |
| Dal (tadka) | 1 katori (150 g) | 120–160 | 7 | 18 | 4 |
| Rajma | 1 katori | 160–190 | 8 | 24 | 5 |
| Chole | 1 katori | 180–210 | 8 | 27 | 6 |
| Paneer (raw) | 100 g | 260–300 | 18 | 3 | 20 |
| Paneer butter masala | 1 katori | 300–380 | 12 | 10 | 26 |
| Chicken curry | 1 katori | 220–280 | 22 | 7 | 14 |
| Veg biryani | 1 plate (250 g) | 330–420 | 8 | 58 | 11 |
| Chicken biryani | 1 plate (250 g) | 400–500 | 22 | 55 | 16 |
| Idli | 1 piece | 40–60 | 2 | 10 | 0.3 |
| Plain dosa | 1 piece | 120–140 | 3 | 22 | 3 |
| Masala dosa | 1 piece | 250–350 | 6 | 40 | 11 |
| Sambar | 1 katori | 80–100 | 4 | 12 | 3 |
| Poha | 1 plate | 220–270 | 5 | 40 | 6 |
| Upma | 1 cup | 200–250 | 5 | 32 | 7 |
| Dhokla | 2 pieces | 100–150 | 5 | 20 | 3 |
| Samosa | 1 piece | 230–260 | 4 | 25 | 14 |
| Curd / dahi | 1 katori (100 g) | 60–70 | 3.5 | 5 | 3.5 |
| Gulab jamun | 1 piece | 140–160 | 2 | 22 | 6 |
| Masala chai | 1 cup | 80–100 | 2 | 12 | 3 |
Values are estimates based on standard Indian food composition data.
Which Indian Food Has the Most Calories?
Deep-fried, ghee-based, and cream-based dishes carry the most calories.
- Highest per serving: biryani, malai kofta, paneer butter masala, butter chicken, kachori, samosa, halwa
- Highest per 100 g: ghee (about 900 kcal), nuts, namkeen/fried snacks (about 500+ kcal), mithai such as mysore pak and barfi
- Why: added oil, ghee, cream, sugar, and frying, not the base ingredient
Which Indian Food Has the Least Calories?
Steamed, fermented, lentil-based, and raw foods.
- Idli, dhokla, sambar, plain dal, raita, cucumber salad, roasted chana, sprouts, grilled tandoori items, steamed vegetables, buttermilk (chaas)
Is Indian Food High in Calories?
Indian food isn’t high in calories by nature. It depends on how it’s prepared.
Home cooked dishes (roti, dal, sabzi, curd) tend to be low in calories (around 400-600kcal per plate)
The calorie count can be higher in restaurants, due to more oil, butter and cream being added.
Fried, creamy and sweet dishes tend to be high in calories (samosa, paneer butter masala, gulab jamun).
How to Calculate Calories of Homemade Indian Food
Add the calories of every raw ingredient, divide by total cooked weight, then multiply by your portion weight.
Formula:
Calories per gram of cooked dish = total ingredient calories ÷ total cooked weight (g)
Your portion calories = calories per gram × portion weight (g)
Example (dal, 4 servings):
- 1 cup raw toor dal (about 200 g) ≈ 680 kcal
- 2 tsp oil/ghee ≈ 90 kcal
- Total ≈ 770 kcal ÷ 4 servings ≈ 190 kcal per serving
Rules:
- Weigh ingredients raw, then weigh the finished dish.
- Count every teaspoon of oil or ghee. It is the most common source of error (1 tsp ≈ 40–45 kcal).
- Use the macro conversion: protein 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g.
Daily Calorie Intake Guide
| Goal | TDEE of 2,200 kcal | Daily target |
|---|---|---|
| Fat loss | 2,200 minus 300-500 | 1,700-1,900 kcal |
| Maintenance | 2,200 | 2,200 kcal |
| Muscle gain | 2,200 plus 250-400 | 2,450-2,600 kcal |
General guidance only. Consult a doctor or registered dietitian for medical conditions.
Calories in South Indian Food: Popular Dishes and Their Calorie Content
| Food | Serving | Calories (kcal) |
|---|---|---|
| Idli | 1 piece | About 50 |
| Plain dosa | 1 piece | About 130 |
| Medu vada | 1 piece | About 150 |
| Sambar | 1 katori | About 90 |
| Upma | 1 cup | About 225 |
| Pongal | 1 katori | About 200 |
| Curd rice | 1 katori | About 175 |
💪 Turn your calorie target into personalized daily protein, carb, and fat goals for building lean muscle.
Frequently Asked Questions
- How does the Indian Food Calorie Counter Calculator work?Search any Indian dish, choose a serving size (piece, katori, cup, or grams), and enter the quantity. The Indian Food Calorie Counter Calculator instantly shows calories, protein, carbs, fat, and fibre.
- Which Indian dish is lowest in calories?Idli is one of the lowest-calorie Indian dishes, at about 40-60 kcal per piece. It is steamed, fermented, and made without oil.
- What is 500 calories in food per day?500 calories a day is a very-low-calorie intake, far below the 1,500-2,500 kcal most adults need. It is unsafe without medical supervision. As a single meal, 500 kcal looks like 2 rotis, 1 katori dal, 1 katori sabzi, and a small bowl of curd.
- What Indian dish is good for weight loss?Dal, sambar, idli, dhokla, moong dal chilla, grilled tandoori chicken, and sprouts salad are good for weight loss. They are high in protein or fibre and low in oil, so they keep you full on fewer calories.
- : How accurate is an Indian food calorie calculator?It is accurate to within roughly 10–20% for standard recipes. Variation comes from oil quantity, portion size, and ingredients. Weighing your food improves accuracy.
- How many calories are in one roti?One medium roti (40 g) has about 100–120 kcal. Adding ghee or oil adds roughly 40–45 kcal per teaspoon.
- How many calories are in 250 grams of cooked rice?A 250 g serving of cooked rice gives you around 325 calories if it’s white rice.
Author: Nikhil Kumar
Nutrition & Fitness Writer | Health Enthusiast
Nikhil Kumar is a Nutrition & Fitness Writer passionate about making evidence-based wellness simple and actionable. After completing a nutrition certification via Coursera, he continuously follows the latest research on food, movement, and longevity. His mission is to provide trustworthy, practical guidance that helps readers achieve their health goals confidently.
100+ Indian Food Calorie Counter Calculator & Macro Tracker
Use our free Indian Food Calorie Counter Calculator to check calories, protein, carbs and fat in 100+ desi dishes. Track macros in seconds, no login.
Price Currency: INR
Operating System: All
Application Category: Nutrition
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