How Many Calories Are in Indian Food Items (With Charts)

Updated on March 11, 2020
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I'm a passionate chef who specializes in fun, tasty, and easy recipes that anyone could make at home with a little time and effort.

Indian buffet featuring pav bhaji or masala pav.
Indian buffet featuring pav bhaji or masala pav. | Source

Indian food can be your best bet for loads of flavor with fewer calories than other cuisines. A lot of dishes are packed with calorie-free spices and herbs, so your waistline and taste buds will thank you. However, you should be mindful of where the extra calories are coming from. Oil, yogurt, and cream are used in a lot of favorite Indian dishes, supplying artery-clogging saturated fats to your diet.

Nutritional Overview

When you examine the nutritional facts of Indian food, you will also discover that just because a dish is vegetarian does not automatically imply that it is healthy. A lot of vegetarian meals have additional oil or clarified butter (ghee), and they may have just as much fat as a meal that contains meat.

Because there are many dishes that are packed with lean protein, beans, and vegetables, the nutritional content of Indian food is abundant. There is always a whole wheat alternative for naan that is commonly called roti. Brown basmati rice may be an excellent substitute for white rice, which is the typical base.

To enjoy nutritious Indian dishes without the additional fat that you usually get from cream-based meals, try masala, saag, and tandoori dishes. Cap off your meal with a cup of chai tea, too, if you want to load up on antioxidants.

Calorie and Nutrition Charts

Next, we'll take a look at the nutritional breakdown for a number of common Indian dishes.

Tandoori Chicken Breast

Serving Size 1 serving
100 grams
Percent Daily Value
Calories From Fat
Total Fat
13 grams
20 percent
5 grams
2 percent
30.5 grams
Nutritional facts for tandoori chicken breast.

Naan Bread

Serving Size ¼ serving
31 Grams
Percent Daily Value
Calories From Fat
Total Fat
2.1 grams
3 percent
11.5 grams
4 percent
3.4 grams
Naan nutritional facts.

Palak Paneer

Serving Size 11 ounce
311 grams
Percent Daily Value
Calories From Fat
Total Fat
14 grams
22 percent
Saturated Fat
7 grams
35 percent
45 micrograms
15 percent
520 micrograms
22 percent
43 grams
14 percent
Dietary Fiber
5 grams
20 percent
4 grams
15 grams
Palak paneer nutritional facts.

Daal Indian Meal

Serving Size 1 pack
300 Grams
Percent Daily Value
Calories From Fat
Total Fat
12 grams
18 percent
24 grams
8 percent
Dietary Fiber
0 grams
9 grams
Nutrition facts for daal.
An Indian meal with many dishes.
An Indian meal with many dishes. | Source

Vegetable Korma

Serving Size 12 ounce
336 grams
Percent Daily Value
Calories From Fat
Total Fat
9 grams
14 percent
Saturated Fat
1.5 grams
8 percent
710 micrograms
30 percent
Dietary Fiber
7 grams
28 percent
52 grams
8 grams
8 grams
Vegetable korma nutrition facts.

Calorie Content: Starters and Main Courses

The calorie values presented in this table are estimates and may differ significantly from one restaurant to another, based on the type of ingredients used. You can use these figures as a guide only.

Indian Food
Calories per Average Serving
Meat samosa, each
Vegetable samosa, each
Onion bhaji, each
Lime pickle, 1 tablespoon
Poppadom, each
Mango chutney, 1 tablespoon
Tomato sambal, 1 tablespoon
Cucumber raita, 1 tablespoon
Main Courses
Chicken korma
Beef kheema
Chicken dhansk
Rogan josh
Chicken curry
Chicken tikka masala
Lamb bhuna
Vegetable biriyani
Beef madras
Aloo saag
Keema madras
Vegetable curry
Aloo gabi
Tandoori chicken
Calorie-count of common Indian starters and main courses.
Samosas | Source

High-Calorie Foods to Avoid

There are many dishes that contain healthy ingredients such as whole grains, vegetables, legumes, lentils, and pulses. However, based on the local style of cooking or how the dish is prepared, it can contain loads of calories. There are certain dishes that are very abundant in calories due to the addition of sugar, butter, ghee, or cream. If you are trying to follow a heart-friendly diet or just trying to watch your waistline, there are some foods that are best avoided.

The following are 12 recipes that contain loads of calories

1. Pav Bhaji

  • Description: A fast food in Marathi cuisine. This Indian food is composed of bhaji, which is a thick potato-based curry, served with chopped onions, coriander, baked pav and a dash of lemon. The baked pav is often buttered on each side.
  • Approximate Calorie Content: 600 kcal per plate

2. Paneer Bhurji

  • Description: This is an excellent Indian breakfast dish. Paneer bhurji also makes a fast and easy dinner meal when served along with hot parathas or chapatis.
  • Approximate Calorie Content: 412 kcal per a single medium-sized bowl

3. Falooda

  • Description: This is a sweet and cold drink with a lot of different ingredients. Falooda is prepared by combining rose syrup with tapioca pearls, jelly pieces, basil seeds or psyllium and vermicelli along with either ice cream, water or milk.
  • Approximate Calorie Content: 300 kcal per a single serving in a big glass

Chicken | Source

4. Butter Chicken

  • Description: This is a north-Indian dish that is a popular type of chicken curry sauce. Butter chicken can be ordered from almost all Indian restaurant menus. The chicken is prepared in creamy rich sauce made with butter, tomatoes, almonds and cashews. Butter chicken is also commonly known as chicken makhani.
  • Approximate Calorie Content: 490 kcal per serving

5. Chole Bhature

  • Description: This dish is alternatively referred to as chana puri is a mixture of fried bread called bhatoora and chole.
  • Approximate Calorie Content: 450 kcal per serving

6. Ras Mallai

  • Description: This is a sweet and popular Indian dessert. Ras which means juicy or juice, and malai, which means cream.
  • Approximate Calorie Content: 250 kcal per serving

7. Jalebi

  • Description: This is a popular Indian sweet. It is prepared by deep-frying a wheat-flour batter in circular shapes or pretzel, which are then soaked in sugary syrup. The sweets are served either cold or warm. Jalebi has a somewhat chewy texture and a sugary outside coating.
  • Approximate Calorie Content: 459 kcal per serving

8. Halwa

  • Description: This refers to a lot of sweet, dense confections popular in India. Halwa may also include several types of ingredients such as lentils, beans, different nuts, sunflower seeds and several vegetables such as squashes, yams, pumpkins and carrots.
  • Approximate Calorie Content: 57 kcal

9. Barfi

  • Description: This is a type of dessert which typically comes in the form of a lozenge. Barfi is usually, but not always, prepared by thickening sugar and milk along with other ingredients (mild spices and dry fruits). It is then spread in a shallow, flat dish which is then cut into bite-size pieces. These pieces are often decorated with edible silver foil.
  • Approximate Calorie Content: 103 kcal

10. Chicken Curry

  • Description: This dish is a popular delicacy in India. The basic ingredients in a chicken curry dish are curry and chicken. The curry powder, with a wide range of other spices such as ginger, saffron and masala powder are combined to create a sauce that will be blended with the chicken.
  • Approximate Calorie Content: 583 kcal

11. Chicken Tikka Masala

  • Description: This is a dish which is composed of roasted chicken chunks served in a spicy sauce. The sauce is typically orange-colored, spiced and creamy. Chicken tikka masala derived its name from the similarity of spices used in chicken tikkas, which is a popular starter in Mughlai cuisine.
  • Approximate Calorie Content: About 438 to 557 kcal per small bowl, depending on the amount of butter used

12. Onion Bhaji

  • Description: This is a spicy Indian snack that is composed of a core, which resembles potato fritters with numerous varieties. It is typically used as a topping on different Indiana meals however it has become popular to consume on its own as a snack.
  • Approximate Calorie Content: 190 kcal per 2 to 3 pieces based on size

Ingredients With Calories

Food Item
1 Egg
Butter (50 gms)
Milk (50 ml)
Cream (50 gms)
Cheese (50 gms)
Boiled Carrot(50 gms)
Calories of commonly-used ingredients.

Vegetable Ingredients

Veg Item (25 grams)
Calorie amounts of commonly-used Indian vegetables.


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    • profile image


      4 months ago

      Get the chart , and paste it in center hall in your home. Along with weighing instrument, check before and after.

      Eat whatever you want, check the calories in and see that the way of exersises to burn the calories which was in. Maximum day wise you must balence the calories, otherwise life will be horrible mentally.

    • profile image

      Dr Shyam More 

      7 months ago

      Great Informative article.

    • profile image


      12 months ago

      This is very help ful

    • profile image


      13 months ago

      Can you make a full day meal calorie category with excess junk food and a combination of junk and green vege or only green vege and even better combination

      Thanks for info

    • profile image

      Sheikh ishfaq 

      14 months ago

      This article was very helpful . Thanks . Starters and main course calorie content seems confusing , .Atleast there should be serving size available in grams , .there may be difference in preparing the recipients but the main ingredient remains the same . Plus there should be caloric value of different oils also available ( if you can ) as people treat this website authentic , so if you provide this much of information people would be happy. Thanks .

    • profile image

      Tara Raichand 

      16 months ago

      Very very helpful thank you

      Would like to know more about more types of food stuffs

    • profile image


      18 months ago

      Very very helpful information...but I want to know more and specific about calorie present in indian food.

    • profile image


      18 months ago

      i want Indian food contain calories list

    • profile image


      23 months ago

      thanks for sharing such a helpful information. its is helping us a lot in preparing up new menu for our organisation .

    • profile image

      Yogesh rajput 

      23 months ago

      Tnx for giving such important information

    • profile image


      2 years ago

      Very useful to avoid certain tasty and unhealthy food items.

    • profile image

      raminder singh sihra 

      2 years ago

      Very helpful information

    • profile image

      Karthick Tamil 

      2 years ago

      It's very good collection but please give a more tips and one more thing some foods are missing

    • profile image 

      2 years ago


    • profile image


      2 years ago

      Thanks for sharing.

    • profile image

      Bose A Panicker 

      2 years ago

      Forget the so called calories take half stomach food, fill the rest with water. Wait for 20 minutes , the brain get the feeling of fullness when you wait 20 minutes and you forget about what you had. Do moderate exercise as well. Life can't be that complex.

    • profile image

      Umakant Nargund 

      2 years ago

      Nice information giving calorie chart of various Indian eatables which enables to maintain and check the weight

    • profile image


      2 years ago

      nice job

    • profile image


      3 years ago

      Nice article, however, if a portion is defined then it will be easy to cope. Chicken curry is 583 cals. but how much is the quantity??

    • profile image

      Sri Ram 

      3 years ago

      lists are good.But i want a list of calories in breakfast lunch and supper.

    • profile image 

      3 years ago

      Thanks a lot!

      At least I know that I am eating kcal. Instead of calories.

    • profile image

      ram das 

      4 years ago


    • chili recipes profile imageAUTHOR

      chili recipes 

      5 years ago

      thanks Susan and great! you like it :)

    • Susan Recipes profile image


      5 years ago from India

      Thanks for sharing the number of calories, I can see a lot of my favorite food in the list.


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