Indian food calorie chart
Calories and macros for 45 common dishes, each from a stated recipe. Tap any dish for the full breakdown.
This is a calorie chart for common Indian dishes, built the same way as the rest of this site: every number comes from a stated recipe, summed from ingredient values, not copied from another chart. Each row shows calories and the three macros for one clearly stated serving, usually a standard katori (150 ml: about 150 g for dals and curries, 120 g for rice) or a labelled plate or piece. Tap any dish to see the exact recipe behind its number, the confidence level, and how the figure changes with preparation, because the same dish cooked at home, in a restaurant, or at a dhaba can differ by half. Use this chart to compare dishes at a glance, then open the dish for the detail. Every figure here is calculated from USDA FoodData Central ingredient data, with IFCT 2017 as a cross reference.
| Dish | Serving | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Curries and mains | |||||
| Sambar | 1 katori (150 g) | 120 | 5.4 | 17 | 3.2 |
| Moong dal | 1 katori (150 g) | 150 | 9 | 22 | 3.5 |
| Rice | 1 katori (120 g) | 156 | 3.2 | 33.8 | 0.4 |
| Masoor dal | 1 katori (150 g) | 170 | 9.5 | 24 | 4 |
| Jeera rice | 1 katori (120 g) | 172 | 3.2 | 32 | 4.3 |
| Dal tadka | 1 katori (150 g) | 180 | 9 | 24 | 5.5 |
| Chana dal | 1 katori (150 g) | 190 | 11 | 27 | 4.5 |
| Veg pulao | 1 katori (120 g) | 200 | 4 | 33.6 | 5.2 |
| Chicken curry | 1 katori (150 g) | 200 | 18 | 6 | 12 |
| Dal makhani | 1 katori (150 g) | 220 | 7.4 | 19.1 | 13 |
| Matar paneer | 1 katori (150 g) | 220 | 11 | 15 | 13 |
| Soya chaap | 1 katori (150 g) | 226 | 9.2 | 14.8 | 14.4 |
| Palak paneer | 1 katori (150 g) | 230 | 11.4 | 8.2 | 17.6 |
| Kadai paneer | 1 katori (150 g) | 240 | 13 | 12 | 16 |
| Masala dosa | 1 dosa (150 g) | 250 | 5.6 | 39 | 8.2 |
| Poha | 1 plate (1 cup, ~150 g) | 250 | 4.8 | 43 | 6.8 |
| Shahi paneer | 1 katori (150 g) | 290 | 11 | 12 | 22 |
| Butter chicken | 1 katori (150 g) | 320 | 21.5 | 8.4 | 22.5 |
| Chicken korma | 1 katori (150 g) | 320 | 19 | 9 | 23 |
| Paneer butter masala | 1 katori (150 g) | 360 | 13.8 | 10.1 | 30.5 |
| Rice and full plates | |||||
| Egg biryani | 1 plate (250 g) | 340 | 13 | 52 | 10 |
| Veg biryani | 1 plate (250 g) | 350 | 8 | 58 | 10 |
| Paneer biryani | 1 plate (250 g) | 390 | 13 | 54 | 13 |
| Rajma chawal | 1 plate (1 katori rajma + 1 cup rice) | 418 | 15.4 | 73 | 6.9 |
| Chicken biryani | 1 plate (250 g) | 480 | 22 | 55 | 18 |
| Hyderabadi biryani | 1 plate (250 g) | 500 | 21 | 56 | 21 |
| Mutton biryani | 1 plate (250 g) | 520 | 24 | 55 | 22 |
| Chole bhature | 1 plate (2 bhature + 1 katori chole) | 860 | 21 | 119 | 31.6 |
| Breads and breakfast | |||||
| Roti | 1 medium roti (40 g) | 110 | 3.1 | 18.4 | 2.8 |
| Idli | 2 medium idli | 120 | 4.4 | 25 | 0.6 |
| Dosa | 1 plain dosa (medium) | 135 | 3.4 | 22 | 3.6 |
| Mooli paratha | 1 paratha (medium) | 190 | 5 | 29 | 6.5 |
| Paratha | 1 plain paratha (medium) | 200 | 5 | 30 | 7 |
| Gobi paratha | 1 paratha (medium) | 210 | 5.5 | 30 | 8 |
| Mix veg paratha | 1 paratha (medium) | 215 | 6 | 31 | 8 |
| Naan | 1 naan (90 g) | 260 | 8.4 | 45 | 5.4 |
| Paneer paratha | 1 paratha (medium) | 270 | 9 | 31 | 12 |
| Aloo paratha | 1 paratha (medium) | 280 | 6.4 | 42 | 9.8 |
| Butter naan | 1 naan (90 g) | 290 | 8.4 | 45 | 8.8 |
| Garlic naan | 1 naan (90 g) | 300 | 8.6 | 46 | 9.5 |
| Cheese naan | 1 naan (100 g) | 380 | 12.5 | 46 | 16 |
| Snacks | |||||
| Samosa | 1 medium samosa (65 g) | 155 | 3.4 | 19 | 7.6 |
| Chicken tikka | 1 plate (150 g) | 250 | 30 | 5 | 12 |
| Tandoori chicken | 2 pieces (150 g) | 250 | 30 | 3 | 13 |
| Paneer tikka | 1 plate (150 g) | 265 | 18 | 10 | 17 |
Download this chart as a CSV, one row per dish, free to reuse with credit to Katori.
Every comparison and tool built on this chart is on the guides and tools hub.
Adding several of these up? Use the Indian food calorie calculator to build the whole plate.
How to read this chart
Every number is for the serving named in its row, not per 100 g, so compare rows only against their own serving. The figures describe one stated preparation, and restaurant and dhaba versions of the same dish usually run higher, sometimes by half again. Tap any dish to see the recipe the number was built from, its confidence level, and how much the preparation moves it.
For where the hidden calories actually sit, and how to track a thali, see the tracking FAQ.
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