Free Indian Food Calorie Calculator

One of the best ways to manage ideal human body weight and maintain a balanced diet for the long term is to keep track of your daily calorie intake.

Counting calories is not an exact science but can be challenging for Indian cuisine lovers, as India is known for its variety of ingredients and cooking styles. 

This is where our calorie calculator of Indian food comes in Handy.

Our web application makes your life easier by helping you achieve your nutritional goals without sacrificing quality and flavor.

Why Calorie Counting Matters

Calorie counting will not only help in losing weight through calorie restriction but also help in understanding what goes into your body.

By educating yourself about the food you are consuming and the calories it contains, you will be able to make smarter choices and meet your nutritional needs.

In addition, you can also achieve your goal of muscle gain and increasing amount of energy levels.

This world is filled with processed food and oversized portions, so the key here is to be aware.

Benefits of Tracking Calories

Tracking the number of calories consumed using our calorie calculator of Indian food has several benefits, and a few of them are listed below:

1. You will be able to control your portion (serving size)
2. Develop good eating habits
3. Lose, gain or maintain healthy weight (Weight management)
4. Increased knowledge of nutritional content
5. Avoid consuming too many empty calories.
6. Help you with caloric intake if you are following a ketogenic diet
7. Stay away from diseases like diabetes, cancer, obesity & heart diseases

In short, you are going to stay informed which is going to help you in staying consistent with your health journey.

Does not matter whether you are cutting on carbs, increasing protein or trying to eat cleaner.

How the Calculator Works

It is simple to use our calorie calculator for Indian food.

You just have to select the gender or sex, fill out your age, height, and weight, and select food items we provide from the drop-down list.

This online tool will then take into consideration the Harris-Benedict equation to calculate Basal metabolic rate (BMR).

The BMR is then multiplied by the provided physical activity factors to provide values like Proteins, carbohydrates, etc.

You also have the option to adjust the portion size to get personalized and practical results.

How Accurate Is This Calorie Counter?

It uses nutrition databases and standardized recipes to increase its accuracy.

It is important to remember that calorie counts differ from one item to another.

Preparation methods, ingredients, and portion sizes come into play.

So, use our calorie calculator of Indian food to get a solid estimated average (approximation), not the exact measurement.

Popular Dishes and Their Calorie Counts

======================== SOUTH DISHES ========================

Dish Approx – Calories per Serving
Idli (2 pieces) – 130 kcal
Dosa (plain, 1 large) – 160 kcal
Masala Dosa – 390 kcal
Medu Vada (2 pieces) – 300 kcal
Upma (1 cup) – 250 kcal
Pongal (1 cup) – 280 kcal
Sambar (1 cup) – 150 kcal
Rasam (1 cup) – 70 kcal

======================== NORTH DISHES ========================

Dish Approx – Calories per Serving
Chole Bhature (1 plate) – 450–550 kcal
Rajma Chawal (1 plate) – 400–500 kcal
Palak Paneer (1 cup) – 300 kcal
Butter Chicken (1 cup) – 450 kcal
Naan (1 piece) – 250 kcal
Roti (1 piece) – 100 kcal
Dal Makhani (1 cup) – 330 kcal
Aloo Paratha (1 piece) – 300 kcal

======================== WEST DISHES ========================

Dish Approx – Calories per Serving
Pav Bhaji (1 plate) – 400 kcal
Vada Pav (1 piece) – 290 kcal
Thepla (1 piece) – 120 kcal
Dhokla (100g) – 150 kcal
Khandvi (100g) – 150 kcal
Puran Poli (1 piece) – 320 kcal

======================== EAST DISHES ========================

Dish Approx – Calories per Serving
Momos (6 pieces) – 250 kcal
Aloo Posto (1 cup) – 250 kcal
Litti Chokha (1 plate) – 450 kcal
Macher Jhol (1 cup) – 450 kcal
Ghugni (1 cup) – 220 kcal

======================== STREET FOOD / SNACKS ========================

Dish Approx – Calories per Serving
Pani Puri (6 pieces) – 180 kcal
Bhel Puri (1 plate) – 250 kcal
Samosa (1 piece) – 260 kcal
Pakora (100g) – 300 kcal
Kathi Roll (1 roll) – 400 kcal

======================== DESSERTS ========================

Dessert Approx – Calories per Serving
Gulab Jamun (2 pieces) – 300 kcal
Rasgulla (2 pieces) – 250 kcal
Jalebi (100g) – 400 kcal
Kheer (1 cup) – 280 kcal
Gajar Halwa (1 cup) – 350 kcal
Rasmalai (2 pieces) – 300 kcal
Mysore Pak (1 piece) – 200 kcal
Ladoo (Boondi, 1 piece) – 180 kcal

======================== NON-VEG SPECIALTIES ========================

Dish Approx – Calories per Serving
Chicken Biryani (1 plate) – 500–600 kcal
Mutton Biryani (1 plate) – 600–700 kcal
Egg Curry (1 cup) – 250 kcal
Chicken Curry (1 cup) – 350 kcal
Fish Fry (1 medium piece) – 300 kcal
Tandoori Chicken (1 leg) – 270 kcal
Keema (Mutton, 1 cup) – 400 kcal
Chicken 65 (1 serving) – 400 kcal
Hyderabadi Biryani (1 plate) – 650 kcal

Calories Found in Some of The Common Food Items

Food Item – Approximate Calories per Serving
Apple – 72 kcal (1 medium)
Avocado – 120 kcal (1/2 medium)
Banana – 105 kcal (1 medium)
Blueberry – 84 kcal (1 cup)
Carrot – 50 kcal (1 cup, sliced)
Cucumber – 15 kcal (1 cup, sliced)
Egg – 70 kcal (1 large, boiled)
Eggplant – 30 kcal (1 cup, cooked)
Lentils (boiled) – 229 kcal (1 cup)
Chickpeas (canned) – 211 kcal (1 cup)
Chicken (cooked) – 165 kcal (100g)
Steak (beef) – 242 kcal (100g)
Cheese (cheddar) – 113 kcal (28g)
Yogurt (plain) – 90 kcal (100g)
Milk (whole) – 70 kcal (250ml)
Bread (white) – 70 kcal (1 slice)
Potato (baked) – 113 kcal (1 medium)
Tomato – 22 kcal (1 medium)
Orange (fruit) – 62 kcal (1 medium)
Tea (with sugar) – 60 kcal (1 cup)
Coffee (black) – 2 kcal (1 cup)
Juice (orange) – 111 kcal (1 cup)
M&M’s – 200 kcal (1 pack, 45g)
Cake (chocolate) – 210 kcal (1 slice)
Sandwich (chicken) – 549 kcal (1 sandwich)
Popcorn (air-popped) – 31 kcal (1 cup)
Granola – 200 kcal (1/4 cup)
Cracker (plain) – 70 kcal (5 crackers)
Walnut – 196 kcal (15 halves)
Almond – 104 kcal (15 nuts)
Peanut Butter – 94 kcal (1 tablespoon)
Hummus – 27 kcal (2 tablespoons)
Quinoa (cooked) – 222 kcal (1 cup)
Pasta (cooked) – 200 kcal (1 cup)
Mashed Potato – 128 kcal (100g)
Chili Pepper – 18 kcal (1 medium)
Cinnamon – 6 kcal (1 teaspoon)
Strained Yogurt – 59 kcal (100g)
Soft Drink (cola) – 150 kcal (1 can, 330ml)
Soup (vegetable) – 80 kcal (1 cup)
Grilled Cheese – 300 kcal (1 sandwich)
Frying Oil – 120 kcal (1 tablespoon)
Chicken Biryani – 380 kcal (1 serving)
Avocado Salad – 120 kcal (1 serving)
Cucumber Salad – 45 kcal (1 serving)
Sweet Lassi – 80 kcal (1 glass, 150ml)
Mango Juice – 175 kcal (1 glass, 200ml)
Soybean milk – 58 kcal (1 cup, 100ml)
Sugarcane Juice – 72 kcal (1 glass, 200ml)
Butter – 35 kcal (1 teaspoon)
Mayonnaise – 60 kcal (1 teaspoon)
Buttermilk – 25 kcal (1 glass, 200ml)
Coconut Water – 41 kcal (1 scoop, 100g)
Cold Beverage – 180 kcal (1 bottle, 200ml)
Falooda – 316 kcal (1 glass, 200ml)
Lemonade – 70 kcal (1 bottle, 200ml)
Pineapple Juice – 85 kcal (1 glass, 200ml)
Soda – 5 kcal (1 bottle, 200ml)
Limca – 90 kcal (1 bottle, 200ml)
Thums Up – 80 kcal (1 bottle, 200ml)
Watermelon Juice – 30 kcal (1 glass, 200ml)
Soya Milk – 58 kcal (1 cup, 100ml)
Margarine – 100 kcal (1 tablespoon)
Popcorn – 31 kcal (1 cup)
Twinkie – 150 kcal (1 cake)
(6″ Subway Turkey Sandwich) – 200 kcal (1 serving)
Toast – 120 kcal ( 1 serving)
Pizza – 285 kcal ( 1 slice)
Alcohol – 98 kcal ( From 1 standard drink)
Salt – 0 kcal
Salmon (cooked) – 206 kcal
Green bean (boiled) – 35 kcal
Catfish (cooked) – 105 kcal
Asparagus (boiled) – 22 kcal
Cereal (plain, unsweetened like cornflakes) – 360 kcal
Turkey (cooked, skinless) -135 kcal
Dipping sauce (average, varies widely) -150–250 kcal
Meat (average, cooked beef) – 250 kcal

The above chart will guide you to make better choices whether you are dining out or planning meals at home.

Tips for Healthier Life-style Choices

• Choose grilled or steamed dishes and avoid fried ones
• Opt for whole grains like brown rice or millet
• Ensure that your food intake contains minimal oil or ghee
• Keep your portion sizes small
• Use vegetables and lean proteins in your meals as much as possible
• Doing 15-30 Minutes heart rate activity (Avoid Tachycardia)
• Prefer home-made foods instead of going to restaurants

You can enjoy every food and improve physical fitness, by taking the right approach.

Use our calculator to stay informed, stay healthy, and still enjoy every bite!

Frequently Asked Questions