Indian Food Nutrition Guides and Tools
Everything here is built on the same dataset as the dish pages, where each number comes from a stated recipe with its sources shown. These pages answer the questions a single number cannot: which is better, which has most, and what a whole plate actually costs.
Comparisons
Two dishes, side by side, with a verdict rather than a pair of numbers.
- Roti vs Rice: Which Is Better for Weight Loss?
A katori of rice is about 156 calories and two rotis about 220, so rice is lighter. Roti still wins on fibre and fullness. The honest comparison, with numbers.
- Naan vs Roti: Calories, Protein, and Which to Eat
A naan is more than double a roti, about 260 calories to 110. Here is the full comparison, why the gap is so big, and when each one is worth ordering.
- Homemade vs Restaurant Indian Food: Calorie Gap
Restaurant Indian food runs 30 to 50 percent higher in calories than home cooking, and the reason is invisible: 3 to 5 times the oil, ghee, and cream.
Rankings
Whole families of dishes ordered by what you actually care about, per realistic serving.
- High-Protein Indian Foods, Ranked Per Serving
The Indian foods that actually deliver protein, ranked, from paneer tikka and chicken tikka to chana dal. Real numbers per serving, not per 100g marketing.
- Which Dal Has the Most Protein? All 5 Compared
Chana dal leads at about 11g protein per katori, moong is the lightest. Here are the common dals ranked by protein, calories, and when to eat each one.
- Biryani Calories: Chicken, Mutton, Veg and Egg
Mutton biryani is the heaviest at about 520 a plate, egg the lightest meat option at 340. Here is every common biryani compared on calories and protein.
- Paneer Dishes Ranked: Calories and Protein
Paneer tikka is the leanest high-protein option, paneer butter masala the richest. Here are the common paneer dishes ranked on calories, protein and fat.
Guides
Longer reads that answer a goal rather than a single question.
- Indian Food for Weight Loss: Eat This, Skip That
You do not have to give up Indian food to lose weight. Here are the lighter dishes, the calorie traps, and the simple swaps, with the real numbers for each.
Tools and data
The working parts: a calculator, the full dataset, and the method behind every number.
- Indian Food Calorie Calculator
Free Indian food calorie calculator. Add dal, roti, rice, biryani and more by katori or cup, pick home, restaurant or dhaba, and see calories and macros.
- Indian food calorie chart
A calorie chart for 45 Indian dishes, roti to biryani, with protein, carbs, and fat per serving, each one from a stated recipe with its sources shown.
- Nutrition data audit
Soya chaap has half the protein claimed and dal makhani ranges 90 to 300 calories. We rebuilt 11 dishes from the recipe up. Here is the math, with sources.
- What is a katori
A standard katori is about 150 ml, roughly 150 g of dal or 120 g of rice. See katori sizes in grams and ml, plus calories for common Indian dishes too.
- Indian food calorie tracking FAQ
Why Indian food calories vary, the hidden oil and ghee that throw counts off, restaurant vs home, and how to track a thali. Straight answers with the math.
- The dataset as a CSV
Every dish with its serving, calories and macros in one file. Free to use with credit to Katori.
Be one of the first to use Katori.
These pages are the manual version. Katori reads your plate from one photo, preparation and portion included.
Join the waitlist