Indian food calorie chart
Calories and protein for 109 foods, in the portions people eat them: a roti, a bowl of dal, a plate of rice. These are the numbers GymSensei uses when you type or say what you ate.
Most of the Indian dishes come from the Indian Nutrient Databank (INDB), which works them out from home recipes. A restaurant version made with more oil, butter or cream will be higher. Basics like milk, paneer and eggs come from NIN's food tables, USDA and typical pack labels, and dishes from elsewhere come from USDA. Tap any food for the full breakdown, what it's made of and how it fits a protein target.
Everyday basics
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Almonds | 10 almonds (12 g) | 69 | 2.5 g |
| Apple | 1 piece (150 g) | 78 | 0.4 g |
| Banana | 1 piece (100 g) | 89 | 1.1 g |
| Boiled egg | 1 egg (50 g) | 78 | 6.3 g |
| Bread | 1 slice (25 g) | 66 | 2.3 g |
| Brown bread | 1 slice (28 g) | 71 | 3.5 g |
| Chaas | 1 glass (250 g) | 38 | 2 g |
| Chicken breast | 100 g | 165 | 31 g |
| Coconut water | 1 glass (240 g) | 46 | 1.7 g |
| Cooking oil | 1 tsp (5 g) | 44 | 0 g |
| Curd | 1 bowl (150 g) | 92 | 5.3 g |
| Dates | 1 piece (8 g) | 23 | 0.2 g |
| Egg white | 1 egg white (33 g) | 17 | 3.6 g |
| Full cream milk | 1 glass (250 g) | 220 | 8 g |
| Ghee | 1 tsp (5 g) | 44 | 0 g |
| Greek yogurt | 1 cup (150 g) | 89 | 15.3 g |
| Makhana | 1 cup (32 g) | 111 | 3.1 g |
| Mango | 1 piece (200 g) | 120 | 1.6 g |
| Milk | 1 glass (250 g) | 145 | 7.8 g |
| Moong sprouts | 1 cup (104 g) | 31 | 3.1 g |
| Oats | 1 cup (80 g) | 303 | 10.6 g |
| Orange | 1 piece (130 g) | 61 | 1.2 g |
| Paneer | 100 g | 265 | 18.3 g |
| Papaya | 1 cup (140 g) | 60 | 0.7 g |
| Peanut butter | 1 tbsp (16 g) | 94 | 4 g |
| Peanuts | 1 handful (30 g) | 176 | 7.3 g |
| Roasted chana | 1 handful (30 g) | 111 | 6.8 g |
| Soya chunks | 1 handful (30 g) | 104 | 15.6 g |
| Sugar | 1 tsp (5 g) | 19 | 0 g |
| Tofu | 100 g | 144 | 17.3 g |
| Whey protein | 1 scoop (30 g) | 120 | 24 g |
Breakfast
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Aloo paratha | 1 paratha (93 g) | 191 | 3.4 g |
| Bathua chilla | 1 cheela (30 g) | 112 | 3.4 g |
| Besan chilla | 1 cheela (52 g) | 71 | 4.1 g |
| Daliya | 1 plate (117 g) | 345 | 9.7 g |
| Dhokla | 1 dhokla (119 g) | 65 | 2.3 g |
| Dosa | 1 dosa (36 g) | 137 | 3.7 g |
| Egg bhurji | 1 egg (70 g) | 109 | 7.2 g |
| Idli | 1 idli (25 g) | 34 | 1.1 g |
| Masala dosa | 1 dosa (210 g) | 346 | 6.9 g |
| Moong chilla | 1 cheela (227 g) | 352 | 15.9 g |
| Omelette | 1 omelette (143 g) | 390 | 13.9 g |
| Palak mushroom bhurji | 1 plate (116 g) | 184 | 15.4 g |
| Paneer chilla | 1 cheela (212 g) | 435 | 24.2 g |
| Paneer paratha | 1 paratha (85 g) | 224 | 6.8 g |
| Paratha | 1 paratha (56 g) | 167 | 2.9 g |
| Pesarattu | 1 pesarattu (27 g) | 77 | 3.3 g |
| Sprouts upma | 1 plate (95 g) | 300 | 9 g |
| Upma | 1 bowl (106 g) | 157 | 3.5 g |
| Uttapam | 1 uttapam (68 g) | 174 | 4.2 g |
| Veg poha | 1 bowl (98 g) | 177 | 4.8 g |
Rotis, rice and biryani
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Curd rice | 1 plate (216 g) | 423 | 12.5 g |
| Jeera rice | 1 plate (271 g) | 366 | 6.8 g |
| Mutton biryani | 1 plate (208 g) | 397 | 15.4 g |
| Rice | 1 plate (300 g) | 352 | 7.8 g |
| Roti | 1 roti (36 g) | 73 | 2.1 g |
| Soya roti | 1 roti (50 g) | 142 | 4.6 g |
| Sprouted moong pulao | 1 plate (408 g) | 461 | 9 g |
| Veg biryani | 1 plate (302 g) | 527 | 9.7 g |
Dals and curries
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Arhar dal | 1 bowl (403 g) | 213 | 8.5 g |
| Chicken curry | 1 bowl (248 g) | 320 | 29.3 g |
| Chicken yakhni | 1 bowl (252 g) | 249 | 27 g |
| Chole | 1 bowl (120 g) | 196 | 7.3 g |
| Egg curry | 1 bowl (152 g) | 179 | 8.2 g |
| Fish curry | 1 bowl (254 g) | 282 | 22.4 g |
| Kala chana | 1 bowl (120 g) | 169 | 6.8 g |
| Keema | 1 bowl (344 g) | 458 | 28.9 g |
| Lobia | 1 bowl (120 g) | 179 | 7.3 g |
| Masoor dal | 1 bowl (342 g) | 185 | 7.9 g |
| Matar paneer | 1 bowl (277 g) | 373 | 18.3 g |
| Mixed dal | 1 bowl (298 g) | 184 | 7.5 g |
| Moong dal | 1 bowl (277 g) | 139 | 7.5 g |
| Palak mutton | 1 bowl (486 g) | 390 | 27.7 g |
| Palak paneer | 1 bowl (296 g) | 230 | 11.8 g |
| Paneer curry | 1 bowl (202 g) | 357 | 15.8 g |
| Rajma | 1 bowl (120 g) | 172 | 7.2 g |
| Sambar | 1 bowl (257 g) | 249 | 8.7 g |
| Soya korma | 1 bowl (249 g) | 327 | 9.7 g |
| Soya matar | 1 bowl (223 g) | 184 | 6.7 g |
| Soyabean curry | 1 bowl (120 g) | 196 | 12.5 g |
| Urad dal | 1 bowl (296 g) | 181 | 7.4 g |
| Whole moong | 1 bowl (342 g) | 184 | 7.5 g |
Sabzi and sides
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Aloo gobhi | 1 bowl (176 g) | 187 | 3.3 g |
| Aloo matar | 1 bowl (277 g) | 279 | 9.7 g |
| Aloo sabzi | 1 bowl (202 g) | 181 | 3 g |
| Baingan bharta | 1 bowl (326 g) | 212 | 4.6 g |
| Bhindi | 1 bowl (166 g) | 184 | 3 g |
| Cabbage matar | 1 bowl (166 g) | 106 | 5.3 g |
| Raita | 1 bowl (153 g) | 90 | 6.1 g |
Snacks and drinks
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Chai | 1 cup (211 g) | 34 | 0.8 g |
| Fruit salad | 1 bowl (304 g) | 237 | 2.7 g |
| Lassi | 1 glass (423 g) | 80 | 5.9 g |
| Sprouts chaat | 1 plate (257 g) | 84 | 3.3 g |
| Sprouts salad | 1 bowl (204 g) | 77 | 4.7 g |
| Sweet lassi | 1 glass (442 g) | 158 | 5.7 g |
More everyday foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Boiled potato | 1 potato (170 g) | 158 | 3.2 g |
| Broccoli | 1 cup (156 g) | 64 | 4.2 g |
| Brown rice | 1 cup (195 g) | 240 | 4.7 g |
| Cheese pizza | 1 slice (80 g) | 213 | 9.1 g |
| Chicken fried rice | 1 cup (198 g) | 343 | 14.5 g |
| Chickpeas | 1 cup (164 g) | 267 | 14.4 g |
| Lentils | 1 cup (198 g) | 228 | 17.8 g |
| Noodles | 1 cup (160 g) | 219 | 7.2 g |
| Oatmeal | 1 cup (234 g) | 271 | 13.1 g |
| Pasta | 1 cup (140 g) | 220 | 8.1 g |
| Quinoa | 1 cup (185 g) | 222 | 8.1 g |
| Salmon | 100 g | 274 | 25.4 g |
| Sweet potato | 1 potato (150 g) | 123 | 2.4 g |
| Vegetable fried rice | 1 cup (198 g) | 345 | 7.5 g |
Updated . General fitness and nutrition guidance, not medical advice.
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