163 dishes, per serving

Calories in Indian Dishes, One Serving at a Time

NNWA lists the calories in cooked Indian dishes one serving at a time: a paratha, a bowl of dal, a plate of pulao, a glass of lassi. The figures come from the Indian Nutrient Databank, which calculates each dish from a standard recipe, and each dish's page shows the protein, carbohydrate and fat and says what the serving contains.

01How to read these

A cooked dish is a recipe, so its calories are that recipe's

A raw food has one composition. A cooked dish does not: a bowl of dal changes with how much dal went into the pot, how much water, and above all how much ghee went into the tadka. So a calorie figure for a dish is always a figure for a recipe. The tables below give that figure for a standard recipe and one stated serving, and the page for each dish shows the recipe, so the number can be scaled to the plate in front of you.

Most of the figures are from the Indian Nutrient Databank, a peer-reviewed database built on the Indian Food Composition Tables. For deep-fried snacks such as samosa, puri and pakora the databank counts all the frying oil as eaten, which overstates them, so those pages use the approximate calories published in ICMR-NIN's Dietary Guidelines for Indians and give no protein or fat figure.

Serving sizes follow the recipes, and they are often smaller than what a home or a restaurant serves. The paratha here is a small one, and so is the idli. Read the serving before you read the number, and open the page for a dish to see how much flour, dal, oil or sugar one serving holds.

These figures are from the Indian Nutrient Databank (INDB), which calculates each dish from a standard recipe using Indian food composition data. They describe that recipe and that serving: a larger portion, or more oil, ghee or sugar, gives more. Source: Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (Indian Nutrient Databank, INDB).

This is the approximate calorie value given in ICMR-NIN's Dietary Guidelines for Indians. The guidelines do not state the size of the piece and give no protein, carbohydrate or fat figure, so none is shown. Source: ICMR-National Institute of Nutrition. Dietary Guidelines for Indians: A Manual. 2nd edition. Hyderabad: NIN; 2011. Annexure 8.

02By kind of dish

Calories and protein in one serving

Rotis and parathas

Rotis and parathas: calories and protein in one serving
Dish	One serving	Energy (kcal)	Protein (g)
Aloo Paratha	1 aloo paratha	191	3.5
Dal Paratha	1 dal paratha	206	5.2
Gobi Paratha	1 gobi paratha	181	3.8
Keema Paratha	1 keema paratha	238	9.4
Khakhra	1 khakhra	135	3.6
Makki ki Roti	1 makki ki roti	224	3
Matar Paratha	1 matar paratha	207	6.1
Methi Paratha	1 methi paratha	135	3.9
Methi Thepla	1 methi thepla	126	3.3
Mooli Paratha	1 mooli paratha	184	3.3
Naan	1 naan	152	4.3
Onion Paratha	1 onion paratha	146	3.3
Paneer Paratha	1 paneer paratha	224	6.8
Plain Paratha	1 plain paratha	166	2.8
Puran Poli	1 puran poli	196	5.1

Rice dishes

Rice dishes: calories and protein in one serving
Dish	One serving	Energy (kcal)	Protein (g)
Curd Rice	1 plate of curd rice	423	12.4
Egg Fried Rice	1 plate of egg fried rice	424	14.2
Jeera Rice	1 plate of jeera rice	366	6.7
Khichdi	1 bowl of khichdi	327	9.9
Lemon Rice	1 plate of lemon rice	563	13.6
Matar Pulao	1 plate of matar pulao	514	18.4
Mutton Biryani	1 plate of mutton biryani	396	15.3
Plain Pulao	1 plate of plain pulao	432	7.2
Sabudana Khichdi	1 bowl of sabudana khichdi	508	7.4
Tamarind Rice	1 plate of tamarind rice	477	9.5
Vangi Bath	1 plate of vangi bath	538	15.4
Vegetable Biryani	1 plate of vegetable biryani	527	9.5
Vegetable Pulao	1 plate of vegetable pulao	496	11.9

Breakfast and tiffin

Breakfast and tiffin: calories and protein in one serving
Dish	One serving	Energy (kcal)	Protein (g)
Besan Chilla	1 besan chilla	71	4.1
Cornflakes With Milk	1 bowl of cornflakes with milk	326	10
Dhokla	1 piece of dhokla	87	5.4
Egg Bhurji	1 bowl of egg bhurji	130	7.7
Idli	1 idli	34	1.2
Jowar Dosa	1 jowar dosa	97	2.8
Masala Dosa	1 masala dosa	345	6.9
Meetha Dalia	1 bowl of meetha dalia	329	10.6
Namkeen Dalia	1 plate of namkeen dalia	346	9.7
Oats Porridge	1 bowl of oats porridge	290	10.3
Omelette	1 omelette	144	6.8
Pesarattu	1 pesarattu	76	3.3
Plain Dosa	1 plain dosa	138	3.7
Poha	1 bowl of poha	161	3.3
Puttu	1 puttu	344	5.3
Rava Dosa	1 rava dosa	167	5.4
Rava Idli	1 rava idli	61	2.8
Semiya Upma	1 bowl of semiya upma	158	3.3
Stuffed Moong Dal Chilla	1 stuffed moong dal chilla	352	15.9
Upma	1 bowl of upma	157	3.5
Uttapam	1 uttapam	174	4.2
Vegetable Upma	1 plate of vegetable upma	345	11.1

Dals and legume curries

Dals and legume curries: calories and protein in one serving
Dish	One serving	Energy (kcal)	Protein (g)
Chana Dal	1 bowl of chana dal	291	12.1
Chole	1 bowl of chole	196	7.3
Dal Dhokli	1 bowl of dal dhokli	231	10
Dal Makhani	1 bowl of dal makhani	262	11.7
Dal Palak	1 bowl of dal palak	213	8.3
Dalma	1 bowl of dalma	314	12.9
Kala Chana Curry	1 bowl of kala chana curry	169	6.8
Kulthi Dal	1 bowl of kulthi dal	201	10.5
Lauki Chana Dal	1 bowl of lauki chana dal	204	7.8
Lobia Curry	1 bowl of lobia curry	179	7.3
Mixed Dal	1 bowl of mixed dal	184	7.5
Moong Dal	1 bowl of moong dal	139	7.4
Panchmel Dal	1 bowl of panchmel dal	335	13.9
Rajma	1 bowl of rajma	172	7.1
Rasam	1 bowl of rasam	104	4.4
Sabut Masoor Dal	1 bowl of sabut masoor dal	185	7.8
Sabut Moong Dal	1 bowl of sabut moong dal	184	7.7
Sambar	1 bowl of sambar	249	8.6
Soyabean Curry	1 bowl of soyabean curry	196	12.5
Urad Dal	1 bowl of urad dal	182	7.4

Vegetable and paneer dishes

Vegetable and paneer dishes: calories and protein in one serving
Dish	One serving	Energy (kcal)	Protein (g)
Aloo Gobi	1 bowl of aloo gobi	187	3.3
Aloo Matar	1 bowl of aloo matar	280	9.7
Aloo Methi	1 bowl of aloo methi	276	4.6
Aloo Palak	1 bowl of aloo palak	192	5.5
Aloo ki Sabzi	1 bowl of aloo ki sabzi	181	3.1
Baingan Bharta	1 bowl of baingan bharta	212	4.5
Beans Thoran	1 bowl of beans thoran	197	3.9
Bharwa Bhindi	1 bowl of bharwa bhindi	104	2.3
Bharwa Karela	1 bowl of bharwa karela	231	1.4
Bhindi Sabzi	1 bowl of bhindi sabzi	184	3
Cabbage Matar	1 bowl of cabbage matar	106	5.4
Dahi Aloo	1 bowl of dahi aloo	227	5.9
Kadai Paneer	1 bowl of kadai paneer	344	13.8
Masala Arbi	1 bowl of masala arbi	215	3.5
Matar Mushroom	1 bowl of matar mushroom	259	10.7
Matar Paneer	1 bowl of matar paneer	374	18.3
Palak Paneer	1 bowl of palak paneer	230	11.9
Paneer Butter Masala	1 bowl of paneer butter masala	228	11
Paneer Tikka	1 plate of paneer tikka	412	22.4
Sarson ka Saag	1 bowl of sarson ka saag	124	4.3
Sookhe Aloo	1 bowl of sookhe aloo	109	1.7
Soya Chunks Curry	1 bowl of soya chunks curry	184	6.8

Chicken, mutton, fish and egg dishes

Chicken, mutton, fish and egg dishes: calories and protein in one serving
Dish	One serving	Energy (kcal)	Protein (g)
Afghani Chicken	1 plate of Afghani chicken	287	29.7
Bengali Fish Curry	1 bowl of Bengali fish curry	340	22.5
Boti Kebab	1 boti kebab	73	5
Butter Chicken	1 serving of butter chicken	377	30.1
Chicken Curry	1 bowl of chicken curry	320	29.2
Chicken Korma	1 bowl of chicken korma	513	34.1
Egg Curry	1 bowl of egg curry	178	8.2
Fish Curry	1 bowl of fish curry	282	22.3
Fish Tikka	1 piece of fish tikka	42	5.7
Keema Matar	1 bowl of keema matar	457	29
Mutton Seekh Kebab	1 mutton seekh kebab	60	5.1
Prawn Curry	1 bowl of prawn curry	313	24.4
Rogan Josh	1 bowl of rogan josh	329	22.6
Tandoori Fish	1 piece of tandoori fish	224	26.1

Raita, chutney and salad

Raita, chutney and salad: calories and protein in one serving
Dish	One serving	Energy (kcal)	Protein (g)
Coconut Chutney	1 tablespoon of coconut chutney	67	0.9
Cucumber Raita	1 bowl of cucumber raita	90	6.2
Green Chutney	1 tablespoon of green chutney	27	0.7
Lauki Raita	1 bowl of lauki raita	86	6.1
Mint Raita	1 bowl of mint raita	81	5.9
Onion Tomato Raita	1 bowl of onion tomato raita	105	6.6
Peanut Chutney	1 tablespoon of peanut chutney	54	2.5
Sprouts Chaat	1 plate of sprouts chaat	83	3.5
Sprouts Salad	1 bowl of sprouts salad	77	4.7

Sweets and desserts

Sweets and desserts: calories and protein in one serving
Dish	One serving	Energy (kcal)	Protein (g)
Atta Ladoo	1 atta ladoo	142	3.4
Besan Barfi	1 piece of besan barfi	162	4.3
Besan Ladoo	1 besan ladoo	168	3.1
Coconut Barfi	1 piece of coconut barfi	265	5
Gajar ka Halwa	1 bowl of gajar ka halwa	290	5.2
Kesari Bath	1 bowl of kesari bath	432	4.2
Kulfi	1 kulfi	266	8.7
Makhana Kheer	1 bowl of makhana kheer	300	9.2
Milk Barfi	1 piece of milk barfi	178	4.3
Moong Dal Halwa	1 bowl of moong dal halwa	334	8
Peanut Chikki	1 piece of peanut chikki	79	1.7
Phirni	1 bowl of phirni	337	10.1
Rabri	1 bowl of rabri	226	7.7
Rajgira Ladoo	1 rajgira ladoo	199	4.4
Rava Ladoo	1 rava ladoo	169	2.1
Rice Kheer	1 bowl of rice kheer	301	9.2
Seviyan Kheer	1 bowl of seviyan kheer	279	7.8
Shrikhand	1 bowl of shrikhand	327	16.1
Suji Halwa	1 bowl of suji halwa	360	3.5
Til Ladoo	1 til ladoo	109	2.9

Drinks

Drinks: calories and protein in one serving
Dish	One serving	Energy (kcal)	Protein (g)
Aam Panna	1 glass of aam panna	96	0.4
Banana Milkshake	1 glass of banana milkshake	226	6.4
Chai	1 cup of chai	34	0.8
Coffee	1 cup of coffee	104	2.9
Cold Coffee	1 glass of cold coffee	207	4.8
Jal Jeera	1 glass of jal jeera	42	0.6
Kashmiri Kahwa	1 cup of Kashmiri kahwa	64	0.4
Kesar Milk	1 glass of kesar milk	268	8.3
Mango Milkshake	1 glass of mango milkshake	202	6.1
Nimbu Pani	1 glass of nimbu pani	73	0.1
Salted Lassi	1 glass of salted lassi	80	5.7
Sattu Drink	1 glass of sattu drink	125	3
Sweet Lassi	1 glass of sweet lassi	158	5.7
Thandai	1 glass of thandai	256	9.1

Rolls, noodles and puffs

Rolls, noodles and puffs: calories and protein in one serving
Dish	One serving	Energy (kcal)	Protein (g)
Chicken Chowmein	1 plate of chicken chowmein	521	21.8
Paneer Kathi Roll	1 paneer kathi roll	424	10.3
Vegetable Chowmein	1 plate of vegetable chowmein	389	9.2
Vegetable Puff	1 vegetable puff	200	-

Fried snacks

Fried snacks: calories and protein in one serving
Dish	One serving	Energy (kcal)	Protein (g)
Aloo Bonda	1 aloo bonda	100	-
Dahi Vada	1 dahi vada	90	-
Fish Fry	1 piece of fish fry	95	-
Masala Vada	1 masala vada	75	-
Matar Kachori	1 matar kachori	190	-
Medu Vada	1 medu vada	70	-
Pakora	1 pakora	35	-
Puri	1 puri	80	-
Sabudana Vada	1 sabudana vada	105	-
Samosa	1 samosa	200	-

03Staples

Roti, rice, eggs and milk have articles of their own

Learn to read a plate

Certification in Nutrition

Estimating what is on a plate and turning it into a meal plan is taught in this NNWA course.

See the course

04Questions

Calories in Indian food: common questions

How many calories are in a typical Indian meal?

It depends on what is on the plate, which is why these tables are by dish. Add up the servings you eat: the rotis or rice, the dal, the sabzi, the curd or raita and any sweet. The Indian food calorie counter on this site adds a plate up in rotis, katoris and cups.

Why are these figures different from other calorie charts?

Every chart rests on a recipe and a serving size, and few say which. These figures state both: the recipe is on each dish's page, with the amount of each main ingredient in one serving. A chart that assumes a larger katori, more oil or more sugar will show a higher number for the same dish.

Why do the fried snacks show only calories?

The databank behind the other dishes counts all the oil in the frying pan as eaten, so its figures for deep-fried food are far too high. For those dishes the pages use the approximate calories in ICMR-NIN's Dietary Guidelines for Indians, which gives calories alone, with no protein, carbohydrate or fat.

Where are roti, plain rice, eggs and milk?

They have longer articles of their own on this site, with sizes and variations worked through: one chapati, a bowl of rice, one egg, a glass of milk. They are linked under the tables on this page. Raw foods per 100 g, from atta to paneer, are in the Indian food composition tables.