Payas Bharadwaj

Strength & Conditioning Coach

Fitness Coach & Nutrition Specialist. ISSA
www.gympanzie.com

In this comprehensive guide to Indian food calories, we will take a closer look
at some of the most popular Indian dishes and their calorie content. You will
learn about the nutritional value of common Indian ingredients and how they
can be used in healthy meal planning. Whether you are a seasoned Indian food
lover or new to the cuisine, this guide will help you make informed choices
about what you eat and how it impacts your health.

Calories Protein Carbs Fats

No. Food Item Portion Size
(kcal) (g) (g) (g)
15-
1. Rajma Chawal 1 plate 400-500 20-25g 50-60g
20g
15-
2. Butter Chicken 1 cup 300-400 20-25g 10-15g
20g
3. Dosa 1 dosa 100-150 2-5g 20-25g 2-5g
10-
4. Paneer Tikka 1 skewer 150-200 10-15g 2-5g
15g
10-
5. Samosa 1 piece 150-200 5-10g 15-20g
15g
15-
6. Chole Bhature 1 plate 400-500 10-15g 50-60g
20g
7. Pani Puri 6 puris 150-200 2-5g 30-40g 5-10g
8. Idli 2 idlis 100-150 5-10g 20-25g 2-5g
9. Chicken Tikka 1 skewer 150-200 20-25g 2-5g 5-10g
10-
10. Gulab Jamun 2 pieces 200-250 5-10g 30-40g
15g
10-
11. Prawn Curry 1 cup 200-250 15-20g 5-10g
15g
12. Masala Dosa 1 dosa 200-250 5-10g 40-50g 5-10g
15-
13. Chicken Biryani 1 cup 400-500 20-25g 50-60g
20g
10-
14. Pav Bhaji 1 plate 300-400 10-15g 50-60g
15g
 Payas Bharadwaj
Strength & Conditioning Coach
Fitness Coach & Nutrition Specialist. ISSA
www.gympanzie.com

Calories Protein Carbs Fats

No. Food Item Portion Size
(kcal) (g) (g) (g)
10-
15. Malai Kofta 1 kofta 200-250 5-10g 20-25g
15g
16. Rasgulla 1 piece 100-150 2-5g 20-25g 2-5g
17. Tandoori Roti 1 roti 100-150 2-5g 20-25g 2-5g
15-
18. Chicken Curry 1 cup 300-400 20-25g 10-15g
20g
19. Masala Papad 1 papad 50-70 2-5g 5-10g 2-5g
10-
20. Aloo Paratha 1 paratha 200-250 5-10g 30-40g
15g
10-
21. Vegetable Biryani 1 cup 300-400 10-15g 40-50g
15g
10-
22. Prawn Fry 1 cup 200-250 15-20g 5-10g
15g
23. Rasmalai 1 piece 100-150 5-10g 15-20g 5-10g
10-
24. Gobi Manchurian 1 plate 200-250 5-10g 20-25g
15g
15-
25. Chicken Korma 1 cup 300-400 20-25g 5-10g
20g
10-
26. Onion Pakoda 1 plate 200-250 5-10g 20-25g
15g
27. Pesarattu 1 pesarattu 150-200 5-10g 30-40g 2-5g
10-
28. Chicken 65 1 plate 200-250 15-20g 2-5g
15g
29. Mysore Pak 1 piece 100-150 2-5g 20-25g 5-10g
30. Roti 1 roti 80-100 2-5g 15-20g 2-5g
15-
31. Chicken Curry 1 cup 300-400 20-25g 10-15g
20g
10-
32. Palak Paneer 1 cup 200-250 10-15g 10-15g
15g
 Payas Bharadwaj
Strength & Conditioning Coach
Fitness Coach & Nutrition Specialist. ISSA
www.gympanzie.com

Calories Protein Carbs Fats

No. Food Item Portion Size
(kcal) (g) (g) (g)
Chicken Fried 10-
33. 1 plate 300-400 20-25g 30-40g
Rice 15g
34. Aloo Tikki 1 tikki 50-70 2-5g 10-15g 2-5g
15-
35. Mutton Biryani 1 cup 400-500 20-25g 50-60g
20g
Chicken 15-
36. 1 wrap 300-400 20-25g 30-40g
Shawarma 20g
10-
37. Ghee Rice 1 cup 300-400 2-5g 50-60g
15g
38. Veg Pulao 1 cup 200-250 5-10g 40-50g 5-10g
10-
39. Chicken Lollipop 1 plate 200-250 15-20g 2-5g
15g
15-
40. Mutton Curry 1 cup 300-400 15-20g 10-15g
20g
10-
41. Veg Manchurian 1 plate 200-250 5-10g 20-25g
15g
42. Chicken Kebab 1 kebab 100-150 10-15g 2-5g 5-10g
43. Medu Vada 1 vada 80-100 2-5g 10-15g 5-10g
15-
44. Chicken Curry 1 cup 300-400 20-25g 10-15g
20g
45. Bhindi Masala 1 cup 100-150 5-10g 10-15g 5-10g
46. Veg Fried Rice 1 plate 200-250 5-10g 30-40g 5-10g
10-
47. Prawn Masala 1 cup 200-250 15-20g 5-10g
15g
48. Gajar Halwa 1 cup 200-250 5-10g 40-50g 5-10g
15-
49. Chicken Biryani 1 cup 400-500 20-25g 50-60g
20g
50. Tomato Rice 1 cup 200-250 5-10g 40-50g 5-10g
51. Mango 1 medium 150 1 40 0.6
 Payas Bharadwaj
Strength & Conditioning Coach
Fitness Coach & Nutrition Specialist. ISSA
www.gympanzie.com

Calories Protein Carbs Fats

No. Food Item Portion Size
(kcal) (g) (g) (g)
52. Apple 1 medium 95 0.5 25 0.4
53. Banana 1 medium 105 1.3 27 0.4
54. Orange 1 medium 62 1.2 15 0.2
55. Grapes 1 cup 62 0.6 16 0.2
56. Watermelon 1 cup 46 0.9 11 0.2
57. Pineapple 1 cup 82 0.9 22 0.2
58. Pomegranate 1 medium 83 1.7 18 1.2
59. Papaya 1 cup 55 0.5 14 0.3
60. Strawberry 1 cup 50 1 11 0.5
61. Rice (cooked) 1 cup 205 4.3 45 0.4
62. Wheat Roti 1 medium 100 3 20 1
63. Brown Rice 1 cup 216 5 45 1.8
64. Oats 1 cup 147 5.9 27 2.5
65. Quinoa 1 cup 222 8 39 3.6
66. Rava Upma 1 cup 180 4 32 4
67. Poha 1 cup 270 6 52 3
68. Dosa 1 medium 133 2.6 26 2
69. Idli 2 pieces 130 4 27 0.4
70. Uttapam 1 medium 200 4 30 6
71. Masala Dosa 1 medium 387 7 77 5.6
72. Sambar 1 cup 110 3 20 2
73. Rasam 1 cup 75 2 15 1
74. Avial 1 cup 150 3 10 12
75. Bisi Bele Bath 1 cup 200 6 40 2
76. Vada 1 piece 125 4 20 4
77. Medu Vada 1 piece 100 3 15 4
78. Rava Dosa 1 medium 160 4 24 6
 Payas Bharadwaj
Strength & Conditioning Coach
Fitness Coach & Nutrition Specialist. ISSA
www.gympanzie.com

Calories Protein Carbs Fats

No. Food Item Portion Size
(kcal) (g) (g) (g)
79. Biryani 1 cup 250 6 35 10
80. Butter Chicken 1 cup 360 34 9 22
Chicken Tikka
81. 1 cup 330 20 12 23
Masala
82. Palak Paneer 1 cup 150 10 8 10
83. Chole Bhature 1 plate 450 11 60 18
84. Rajma Chawal 1 cup 325 12 55 6
85. Pani Puri 6 pieces 180 3 15 10
86. Bhel Puri 1 cup 285 5 40 12
87. Chicken Biryani 1 cup 380 20 50 12
88. Rasmalai 1 piece 220 5 18 14
89. Gulab Jamun 1 piece 150 2 22 6
90. Jalebi 1 piece 150 2 30 5
91. Lassi 1 glass 150 6 20 4
92. Masala Chai 1 cup 150 2 12 9
93. Filter Coffee 1 cup 80 1 14 1
94. Thair Sadam 1 cup 200 5 40 3
2
95. Coconut Chutney 60 0.6 4 5.5
tablespoons
2
96. Tomato Chutney 40 0.8 9 0.4
tablespoons
2
97. Tamarind Chutney 80 0.5 20 0.5
tablespoons
98. Raita 1/2 cup 70 3 6 3
99. Upma 1 cup 220 4 38 6
100. Lemon Rice 1 cup 200 4 40 4
101. Pongal 1 cup 300 8 50 6
102. Bisibele Bath 1 cup 350 9 60 7
 Payas Bharadwaj
Strength & Conditioning Coach
Fitness Coach & Nutrition Specialist. ISSA
www.gympanzie.com

Calories Protein Carbs Fats

No. Food Item Portion Size
(kcal) (g) (g) (g)
103. Appam 1 piece 160 2 22 7
104. Puttu 1 piece 150 4 33 1
105. Vangi Bath 1 cup 280 6 50 6
106. Puliyodarai 1 cup 350 6 70 7
107. Lemon Pickle 1 tablespoon 50 0.5 10 1
108. Mango Pickle 1 tablespoon 25 0.3 6 0.2
109. Tamarind Rice 1 cup 400 7 80 8
110. Curd Rice 1 cup 180 3 30 5
111. Raggi Mudai 100 g 137 5.3 26 1.9

*Please note that the portion sizes mentioned in the table are approximate and
may vary depending on the specific preparation and serving. It's always a good
practice to refer to nutrition labels or consult a nutritionist for accurate
information.

1. Calorie counts of popular Indian dishes - vegetarian

Vegetarian Indian dishes are packed with flavor and provide a healthy and
nutritious option. However, it is important to keep an eye on the calorie count to
ensure that you are maintaining a balanced diet. Let us take a look at some of
the popular vegetarian Indian dishes and their calorie counts.

1. Chana Masala - This spicy and tangy dish made with chickpeas is a popular
dish across India. A 100-gram serving of Chana Masala contains approximately
150 calories.

2. Aloo Gobi - This dish made with potatoes, cauliflower, and a blend of spices
is a staple in many Indian households. A 100-gram serving of Aloo Gobi
contains approximately 110 calories.

3. Palak Paneer - This creamy and delicious dish made with spinach and cottage
 Payas Bharadwaj
Strength & Conditioning Coach
Fitness Coach & Nutrition Specialist. ISSA
www.gympanzie.com

cheese is a favorite among vegetarians. A 100-gram serving of Palak Paneer

contains approximately 160 calories.

4. Dal Makhani - This lentil-based dish is a rich and flavorful option. A 100-
gram serving of Dal Makhani contains approximately 160 calories.

5. Baingan Bharta - This dish made with roasted eggplant, tomatoes, and spices
is a healthy and flavorful option. A 100-gram serving of Baingan Bharta
contains approximately 70 calories.

It is important to note that the calorie count may vary depending on the
preparation method and ingredients used. By keeping a track of the calorie
count, you can ensure that you are making healthy choices while enjoying the
delicious flavors of Indian cuisine.

2. Calorie counts of popular Indian dishes - non-vegetarian

Indian cuisine is known for its rich and flavorful dishes that are full of spices
and aromas. However, many of these dishes can be high in calories, especially
the non-vegetarian options. Here are the calorie counts of some popular non-
vegetarian Indian dishes:

1. Butter Chicken (1 cup) - 360 calories

2. Chicken Tikka Masala (1 cup) - 348 calories
3. Chicken Korma (1 cup) - 332 calories
4. Chicken Biryani (1 cup) - 435 calories
5. Lamb Rogan Josh (1 cup) - 415 calories
6. Tandoori Chicken (1 piece) - 165 calories
7. Mutton Curry (1 cup) - 391 calories
8. Fish Curry (1 cup) - 200 calories

These calorie counts may vary depending on the recipe and cooking methods
used by different chefs. It's important to keep in mind that portion sizes also
play a crucial role in maintaining a healthy diet. It's recommended to stick to
smaller portion sizes and balance out your meal with healthier options such as
 Payas Bharadwaj
Strength & Conditioning Coach
Fitness Coach & Nutrition Specialist. ISSA
www.gympanzie.com

salads, vegetables, and whole grains. Making small adjustments to your diet can
go a long way in maintaining a healthy lifestyle while still enjoying the
delicious flavors of Indian cuisine.