Indian Food Calorie Calculator
Choose common Indian foods, enter the number of servings and calculate an approximate calorie total for your meal.
These are approximate reference values for common serving sizes. Actual calories vary with recipe, ingredients, oil, ghee, sugar, cooking method and portion size.
Common Indian foods and calories
| Food | Approx. serving | Calories |
|---|---|---|
| Roti | 1 medium | 105 kcal |
| Cooked rice | 100 g | 130 kcal |
| Dal | 100 g | 115 kcal |
| Idli | 1 piece | 60 kcal |
| Dosa | 1 medium | 170 kcal |
| Poha | 100 g | 120 kcal |
| Upma | 100 g | 150 kcal |
| Curd | 100 g | 60 kcal |
| Paneer | 100 g | 265 kcal |
| Boiled egg | 1 large | 75 kcal |
| Chicken breast | 100 g cooked | 165 kcal |
| Chickpeas | 100 g cooked | 165 kcal |
| Rajma | 100 g cooked | 125 kcal |
| Banana | 1 medium | 105 kcal |
| Apple | 1 medium | 95 kcal |
Why Indian food calories vary
The same dish can have different calorie values depending on its ingredients, cooking method and portion size.
For example, a roti made with a different amount of flour or cooked with ghee will have a different calorie total. Rice calories also depend on whether you are measuring the food cooked or uncooked.
Restaurant dishes can vary even more because recipes may use different amounts of oil, butter, cream, sugar or other ingredients.
Calories in popular Indian breakfast foods
Common Indian breakfasts include poha, idli, dosa, upma, paratha, eggs, oats and other foods. The calorie total depends heavily on portion size and preparation.
For better estimates, measure portions consistently and consider ingredients added during cooking.
Calories in rice, roti and dal
Rice, roti and dal are common components of Indian meals. None needs to be treated as a single fixed calorie number because serving size and preparation differ.
Use the calculator as a planning aid and compare the estimate with your actual portion.
Indian food calorie calculator for weight loss
People often use calorie estimates when organizing a weight-loss routine. A calorie calculator can help with awareness, but sustainable nutrition also depends on food quality, portions, activity, sleep and consistency.
For a structured Indian weight-loss guide, visit our Indian diet plan for weight loss.
Use calorie estimates with meal tracking
A calculator gives an estimate for planning. Meal tracking lets you record what you actually ate.
Trofia combines meal tracking with personalized diet planning, hydration tracking, progress information, healthy recipes and everyday nutrition guidance.
About the food data
Trofia's calculator uses approximate values for common serving sizes so visitors can quickly estimate a meal. Values are not intended to replace laboratory food analysis.
For detailed Indian food composition information, ICMR-National Institute of Nutrition publishes the Indian Food Composition Tables (IFCT), which provide nutritional data for a broad range of Indian foods.
Frequently Asked Questions
It depends on the food, serving size, ingredients and preparation method. There is no single calorie value for all Indian food.
A medium roti is often around the range shown in calorie references, but its actual calories depend on flour quantity, thickness and added oil or ghee.
Cooked rice calories depend on the type of rice and serving size. Measuring cooked and uncooked rice will produce different calorie-per-weight values.
No. They are approximate reference values. Actual calories can vary with ingredients, recipe, preparation and portion size.
It can help with calorie awareness and meal planning, but it should not be treated as a personalized medical prescription.
ICMR-NIN publishes the Indian Food Composition Tables, which contain detailed nutritional information for many Indian foods.