Indian food calorie counter
Indian food calorie counter: roti, dosa, dal, paneer and more
Build a meal from 45 common foods, in the portions you actually eat (a roti, a katori, a piece), and see the calories and protein add up. Every value comes from India’s national food tables or USDA data, and the source is shown.
Count a meal
Choose a food and a portion, then add it. Add as many foods as you like.
Example: 2 rotis, 1 katori of dal and 1 tsp of ghee
Calories
365 kcal
Protein
17.7 g
Carbs
55.8 g
Fat
8.2 g
Where the numbers come from
Dishes come from the Indian Nutrient Databank (INDB, 2024), which calculates nutrients from standard Indian recipes, and the Indian Food Composition Tables (IFCT 2017) from ICMR-NIN, which analysed foods in the laboratory. Staples such as rice, lentils, milk and eggs come from USDA FoodData Central. Each food’s portion is the one its source describes; other portions are scaled by weight. A katori here is 150 g.
Home recipes vary: more ghee in a paratha or a thicker dal changes the numbers. When you know your recipe uses more oil, add it as its own line, since one teaspoon of oil is about 40 kcal.
Breads
| Food | Portion | Calories | Protein | Carbs | Fat | Source |
|---|---|---|---|---|---|---|
| Chapati / roti | 1 medium roti (36 g) | 73 kcal | 2.1 g | 12.8 g | 1.3 g | INDB |
| 1 small roti (25 g) | 51 kcal | 1.5 g | 8.9 g | 0.9 g | ||
| Plain paratha | 1 paratha (56 g) | 166 kcal | 2.8 g | 17.1 g | 9.4 g | INDB |
| Aloo paratha | 1 paratha (93 g) | 191 kcal | 3.5 g | 22.3 g | 9.5 g | INDB |
| Gobhi paratha | 1 paratha (102 g) | 181 kcal | 3.8 g | 19.2 g | 9.7 g | INDB |
| Methi paratha | 1 paratha (91 g) | 135 kcal | 3.9 g | 20.2 g | 3.9 g | INDB |
| Dal paratha | 1 paratha (77 g) | 206 kcal | 5.2 g | 23 g | 10 g | INDB |
| Paneer paratha | 1 paratha (85 g) | 224 kcal | 6.8 g | 20.7 g | 12.4 g | INDB |
| Methi thepla | 1 thepla (36 g) | 126 kcal | 3.3 g | 15 g | 5.8 g | INDB |
| Makki ki roti | 1 roti (85 g) | 224 kcal | 3 g | 20.6 g | 14.3 g | INDB |
| Naan | 1 piece (53 g) | 152 kcal | 4.3 g | 27.6 g | 2.7 g | INDB |
| Whole-wheat bread | 1 slice (32 g) | 81 kcal | 4 g | 13.7 g | 1.1 g | USDA |
South Indian
| Food | Portion | Calories | Protein | Carbs | Fat | Source |
|---|---|---|---|---|---|---|
| Idli | 1 small idli (25 g) | 35 kcal | 1.2 g | 7.1 g | 0.1 g | INDB |
| 1 idli (40 g) | 56 kcal | 1.9 g | 11.4 g | 0.2 g | ||
| Rava idli | 1 rava idli (30 g) | 61 kcal | 2.8 g | 10 g | 1 g | INDB |
| Plain dosa | 1 dosa (36 g) | 138 kcal | 3.7 g | 23.1 g | 3 g | INDB |
| Rava dosa | 1 rava dosa (73 g) | 167 kcal | 5.4 g | 24.1 g | 5.2 g | INDB |
| Masala dosa | 1 masala dosa (210 g) | 346 kcal | 6.9 g | 41.1 g | 16.4 g | INDB |
| Pesarattu (moong dosa) | 1 pesarattu (27 g) | 76 kcal | 3.3 g | 8.5 g | 3.1 g | INDB |
| Uttapam | 1 uttapam (68 g) | 174 kcal | 4.2 g | 24.7 g | 6.1 g | INDB |
| Sambar | 1 katori (150 g) | 146 kcal | 5.1 g | 15.9 g | 6.6 g | INDB |
| ½ katori (75 g) | 73 kcal | 2.6 g | 8 g | 3.3 g | ||
| Coconut chutney | 1 tbsp (25 g) | 67 kcal | 0.9 g | 2.1 g | 6.3 g | INDB |
| Rava upma | 1 katori (150 g) | 222 kcal | 4.9 g | 24.5 g | 11.2 g | INDB |
Rice, dal and beans
| Food | Portion | Calories | Protein | Carbs | Fat | Source |
|---|---|---|---|---|---|---|
| White rice, cooked | 1 katori (150 g) | 195 kcal | 4 g | 42.3 g | 0.4 g | USDA |
| 1 cup (158 g) | 205 kcal | 4.3 g | 44.5 g | 0.4 g | ||
| Lentils, boiled (plain dal, no oil) | 1 katori (150 g) | 174 kcal | 13.5 g | 30.2 g | 0.6 g | USDA |
| 1 cup (198 g) | 230 kcal | 17.9 g | 39.9 g | 0.8 g | ||
| Chickpeas, boiled (chana) | 1 katori (150 g) | 246 kcal | 13.3 g | 41.1 g | 3.9 g | USDA |
| 1 cup (164 g) | 269 kcal | 14.5 g | 45 g | 4.2 g | ||
| Kidney beans, boiled (rajma) | 1 katori (150 g) | 191 kcal | 13 g | 34.2 g | 0.8 g | USDA |
| 1 cup (177 g) | 225 kcal | 15.3 g | 40.4 g | 0.9 g |
Dairy, eggs and protein
| Food | Portion | Calories | Protein | Carbs | Fat | Source |
|---|---|---|---|---|---|---|
| Paneer | 1 cube (20 g) | 52 kcal | 3.8 g | 2.5 g | 3 g | IFCT |
| 50 g | 129 kcal | 9.4 g | 6.2 g | 7.4 g | ||
| Curd / plain yogurt, whole milk | 1 katori (150 g) | 92 kcal | 5.2 g | 7 g | 4.9 g | USDA |
| 100 g | 61 kcal | 3.5 g | 4.7 g | 3.3 g | ||
| Greek yogurt, plain, nonfat | 1 container (170 g) | 100 kcal | 17.3 g | 6.1 g | 0.7 g | USDA |
| 100 g | 59 kcal | 10.2 g | 3.6 g | 0.4 g | ||
| Milk, whole | 1 cup (240 ml, 244 g) | 149 kcal | 7.7 g | 11.7 g | 7.9 g | USDA |
| Milk in one cup of tea (50 ml, 51 g) | 31 kcal | 1.6 g | 2.4 g | 1.7 g | ||
| Egg, hard-boiled | 1 large egg (50 g) | 78 kcal | 6.3 g | 0.6 g | 5.3 g | USDA |
| Chicken breast, roasted | 100 g | 165 kcal | 31 g | 0 g | 3.6 g | USDA |
| ½ breast (86 g) | 142 kcal | 26.7 g | 0 g | 3.1 g | ||
| Tofu, firm | 100 g | 78 kcal | 9 g | 2.9 g | 4.2 g | USDA |
| ½ cup (126 g) | 98 kcal | 11.4 g | 3.6 g | 5.3 g |
Fasting foods and snacks
| Food | Portion | Calories | Protein | Carbs | Fat | Source |
|---|---|---|---|---|---|---|
| Sabudana khichdi | 1 katori (150 g) | 280 kcal | 4.1 g | 33.6 g | 15.1 g | INDB |
| Rajgira (amaranth) ladoo | 1 ladoo (44 g) | 199 kcal | 4.4 g | 22.5 g | 10 g | INDB |
| Makhana kheer | 1 katori (150 g) | 162 kcal | 4.9 g | 19.4 g | 7.5 g | INDB |
| Kuttu (buckwheat) flour, dry | 50 g dry flour | 168 kcal | 6.3 g | 35.3 g | 1.6 g | USDA |
| 100 g dry flour | 335 kcal | 12.6 g | 70.6 g | 3.1 g | ||
| Sabudana (tapioca pearls), dry | 50 g dry | 179 kcal | 0.1 g | 44.3 g | 0 g | USDA |
| 100 g dry | 358 kcal | 0.2 g | 88.7 g | 0 g | ||
| Peanuts, raw | 1 handful (30 g) | 170 kcal | 7.7 g | 4.8 g | 14.8 g | USDA |
| 100 g | 567 kcal | 25.8 g | 16.1 g | 49.2 g |
Fruit, nuts, oil and ghee
| Food | Portion | Calories | Protein | Carbs | Fat | Source |
|---|---|---|---|---|---|---|
| Banana, ripe (robusta) | 1 medium banana (118 g) | 124 kcal | 1.5 g | 27.9 g | 0.4 g | IFCT |
| Apple, with skin | 1 medium apple (182 g) | 95 kcal | 0.5 g | 25.1 g | 0.3 g | USDA |
| Almonds | 10 almonds (12 g) | 69 kcal | 2.5 g | 2.6 g | 6 g | USDA |
| 30 g | 174 kcal | 6.3 g | 6.5 g | 15 g | ||
| Ghee | 1 tsp (5 g) | 45 kcal | 0 g | 0 g | 5 g | USDA |
| 1 tbsp (14 g) | 126 kcal | 0 g | 0 g | 14 g | ||
| Cooking oil (sunflower) | 1 tsp (4.5 g) | 40 kcal | 0 g | 0 g | 4.5 g | USDA |
| 1 tbsp (13.6 g) | 120 kcal | 0 g | 0 g | 13.6 g | ||
| Potato, boiled | 1 medium potato (167 g) | 144 kcal | 2.9 g | 33.4 g | 0.2 g | USDA |
| 100 g | 86 kcal | 1.7 g | 20 g | 0.1 g | ||
| Oats, dry | ½ cup (40 g) | 152 kcal | 5.3 g | 27.1 g | 2.6 g | USDA |
Detailed guides
- Calories in roti, chapati and paratha, by weight and type
- Calories in idli, dosa and sambar, with portion sizes
- Protein in paneer, per cube and per pack
- Navratri fasting food: calories and protein in vrat food
To set a daily target, use the calorie deficit calculator and the protein calculator.
Log every meal in Bodyvault
This counter has 45 foods. The Bodyvault app has more than 85,000, including Indian dishes in roti, katori and piece portions, photo logging and Zomato or Swiggy order screenshots, with your log kept on your phone. See the Indian calorie counter.
Privacy
The calculation runs in this page. Nothing you type is sent to a server, saved in your browser or put into the address bar; reloading the page restores the example. The site’s usual behaviour is in the privacy policy.
Questions
How many calories are in one roti?
A medium chapati of about 36 g has 73 kcal and 2.1 g protein (INDB). A 50 g roti has about 101 kcal.
How many calories are in a katori of dal?
Plain boiled lentils have about 174 kcal and 13.5 g protein per 150 g katori (USDA). A tadka with oil or ghee adds about 40–45 kcal per teaspoon of fat.
Why do different apps show different calories for the same dish?
Recipes, portion sizes and data sources differ. This counter names the source for each food so you can compare like with like.
Is my meal saved?
No. The counter runs in the page; reloading clears it, and nothing is sent anywhere.