Nutrition reference
Indian Food Calories Chart
Calories, protein, carbs and fat for 66+ popular Indian dishes, per typical serving. Values are based on IFCT 2017 and National Institute of Nutrition baselines — the same reference Portion AI uses to estimate your meals. Portion size, oil and cooking style change the real numbers, so treat these as a practical starting point.
Breads & cereals
Rotis, parathas, rice and everyday staples.
| Dish | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Roti / Chapati | 1 piece (~30g atta) | 80 kcal | 3g | 15g | 1g |
| Paratha (plain) | 1 piece | 150 kcal | 4g | 20g | 7g |
| Aloo Paratha | 1 piece | 250 kcal | 5g | 30g | 12g |
| Naan (plain) | 1 piece | 150 kcal | 4g | 26g | 3g |
| Butter Naan | 1 piece | 190 kcal | 4g | 26g | 7g |
| Puri | 1 piece | 100 kcal | 2g | 12g | 5g |
| Plain Rice (cooked) | 1 cup (~180g) | 120 kcal | 3g | 26g | 0.3g |
| Jeera Rice | 1 cup | 150 kcal | 3g | 28g | 3g |
| Veg Pulao | 1 cup | 220 kcal | 5g | 32g | 8g |
| Veg Biryani | 1 plate | 300 kcal | 7g | 42g | 11g |
| Chicken Biryani | 1 plate | 350 kcal | 18g | 40g | 12g |
| Curd Rice | 1 cup | 190 kcal | 5g | 28g | 6g |
| Khichdi | 1 cup | 200 kcal | 7g | 30g | 5g |
South Indian breakfast
Idli, dosa, uttapam and tiffin favourites.
| Dish | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Idli | 2 pieces | 85 kcal | 2g | 18g | 0.3g |
| Plain Dosa | 1 piece | 120 kcal | 3g | 22g | 3g |
| Masala Dosa | 1 piece | 275 kcal | 5g | 35g | 13g |
| Uttapam | 1 piece | 190 kcal | 5g | 28g | 6g |
| Upma | 1 cup | 165 kcal | 4g | 28g | 5g |
| Medu Vada | 1 piece | 130 kcal | 4g | 13g | 7g |
| Pongal | 1 cup | 210 kcal | 6g | 30g | 7g |
| Sambar | 1 cup | 130 kcal | 6g | 18g | 3g |
North Indian breakfast
Poha, cheela, chole bhature and morning classics.
| Dish | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Poha | 1 cup | 270 kcal | 5g | 45g | 8g |
| Besan Cheela | 1 piece | 135 kcal | 6g | 14g | 6g |
| Chole Bhature | 1 plate | 475 kcal | 14g | 52g | 22g |
| Aloo Puri (2 puri + sabzi) | 1 plate | 350 kcal | 7g | 40g | 18g |
Dal & legumes
Everyday dals, rajma and chole.
| Dish | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Yellow Dal / Toor Dal | 1 cup | 150 kcal | 9g | 20g | 3g |
| Chana Dal | 1 cup | 170 kcal | 10g | 22g | 4g |
| Dal Makhani | 1 cup | 275 kcal | 12g | 25g | 14g |
| Dal Fry | 1 cup | 180 kcal | 10g | 20g | 6g |
| Rajma | 1 cup | 190 kcal | 10g | 26g | 4g |
| Chole / Chana Masala | 1 cup | 210 kcal | 10g | 28g | 7g |
| Kadhi | 1 cup | 150 kcal | 5g | 12g | 9g |
Vegetables & paneer
Sabzis and popular paneer dishes.
| Dish | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Aloo Gobi | 1 cup | 165 kcal | 4g | 20g | 8g |
| Bhindi Masala | 1 cup | 140 kcal | 3g | 12g | 9g |
| Palak Bhaji | 1 cup | 110 kcal | 4g | 8g | 7g |
| Baingan Bharta | 1 cup | 130 kcal | 3g | 10g | 9g |
| Mixed Veg Curry | 1 cup | 190 kcal | 4g | 18g | 11g |
| Palak Paneer | 1 cup | 265 kcal | 14g | 8g | 19g |
| Paneer Butter Masala | 1 cup | 330 kcal | 14g | 12g | 26g |
| Matar Paneer | 1 cup | 260 kcal | 13g | 14g | 17g |
Chicken, egg & seafood
Popular non-vegetarian curries and grills.
| Dish | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken Curry | 1 cup | 265 kcal | 22g | 8g | 16g |
| Butter Chicken | 1 cup | 375 kcal | 22g | 12g | 26g |
| Tandoori Chicken | 2 pieces | 225 kcal | 28g | 4g | 11g |
| Chicken Tikka | 6 pieces | 190 kcal | 24g | 4g | 9g |
| Egg Curry | 2 eggs | 280 kcal | 16g | 8g | 20g |
| Egg Bhurji | 2 eggs | 220 kcal | 14g | 4g | 16g |
| Fish Curry | 1 cup | 235 kcal | 20g | 6g | 14g |
| Mutton Curry | 1 cup | 300 kcal | 22g | 6g | 20g |
Snacks & street food
Chaat, samosa and evening favourites.
| Dish | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Samosa | 1 piece | 250 kcal | 4g | 24g | 15g |
| Pakora / Bhajiya | 100g | 300 kcal | 5g | 25g | 20g |
| Vada Pav | 1 piece | 325 kcal | 6g | 38g | 16g |
| Pani Puri | 6 pieces | 180 kcal | 3g | 28g | 6g |
| Bhel Puri | 1 plate | 165 kcal | 4g | 28g | 4g |
| Dhokla | 2 pieces | 120 kcal | 4g | 20g | 2g |
Sweets & desserts
Mithai and festive treats.
| Dish | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Gulab Jamun | 1 piece | 165 kcal | 2g | 24g | 7g |
| Rasgulla | 1 piece | 130 kcal | 3g | 22g | 3g |
| Rasmalai | 1 piece | 190 kcal | 5g | 24g | 8g |
| Jalebi | 100g | 365 kcal | 2g | 50g | 18g |
| Besan Ladoo | 1 piece | 190 kcal | 3g | 20g | 11g |
| Kheer | 1 cup | 265 kcal | 7g | 38g | 9g |
Dairy & drinks
Chai, lassi and everyday dairy.
| Dish | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chai (with milk + sugar) | 1 cup | 80 kcal | 2g | 10g | 3g |
| Sweet Lassi | 1 glass | 180 kcal | 5g | 28g | 5g |
| Buttermilk / Chaas | 1 glass | 40 kcal | 2g | 4g | 1g |
| Paneer | 100g | 265 kcal | 18g | 3g | 21g |
| Curd / Dahi | 1 cup | 100 kcal | 5g | 8g | 5g |
| Raita | 1 cup | 70 kcal | 3g | 6g | 3g |
Frequently asked questions
How many calories are in 1 roti?
A plain roti/chapati made from about 30g of whole-wheat atta has roughly 80 calories, with 3g protein, 15g carbs and 1g fat. Larger rotis or those brushed with ghee will be higher.
How many calories are in a masala dosa?
One masala dosa has about 275 calories on average, with 5g protein, 35g carbs and 13g fat. A plain dosa is much lighter at around 120 calories.
How many calories are in a plate of chicken biryani?
A standard plate of chicken biryani is roughly 350 calories, with about 18g protein, 40g carbs and 12g fat. Restaurant portions with extra oil or ghee can be higher.
Are these Indian food calorie values accurate?
These are realistic estimates based on IFCT 2017 / National Institute of Nutrition baselines per typical home-cooked serving. Actual values change with portion size, oil and cooking style. For a photo-based estimate of your exact plate, use Portion AI.
How do I track calories for Indian meals easily?
Indian meals like thali, dal, roti and sabzi are hard to weigh. Portion AI lets you snap a photo of your plate and get an instant calorie and macro estimate, so you do not have to log every ingredient by hand.
Stop guessing calories
Snap a photo of any Indian meal and Portion AI estimates the calories and macros for your exact plate — no weighing, no manual logging.
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