How Many Calories In Indian Food Items With Chart/List

Updated on November 20, 2016

Indian food can be your best bet for loads of flavor with less 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 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, clarified butter (ghee), and may have just as much fat as meat-containing meal.

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 as 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.

Tandoori Chicken Breast

Serving Size 1 serving
100 grams
Percent Daily Value
Calories
260
 
Calories From Fat
117
 
Total Fat
13 grams
20 percent
Carbohydrates
5 grams
2 percent
Protein
30.5 grams
 
Nutritional facts for tandoori chicken breast.
Chicken
Chicken | Source

Naan Bread

Serving Size ¼ serving
31 Grams
Percent Daily Value
Calories
78
 
Calories From Fat
19
 
Total Fat
2.1 grams
3 percent
Carbohydrates
11.5 grams
4 percent
Protein
3.4 grams
 
Naan nutritional facts.

Palak Paneer

Serving Size 11 ounce
311 grams
Percent Daily Value
Calories
350
 
Calories From Fat
126
 
Total Fat
14 grams
22 percent
Saturated Fat
7 grams
35 percent
Cholesterol
45 micrograms
15 percent
Sodium
520 micrograms
22 percent
Carbohydrates
43 grams
14 percent
Dietary Fiber
5 grams
20 percent
Sugars
4 grams
 
Protein
15 grams
 
Palak paneer nutritional facts.

Daal Indian Meal

Serving Size 1 pack
300 Grams
Percent Daily Value
Calories
264
 
Calories From Fat
108
 
Total Fat
12 grams
18 percent
Carbohydrates
24 grams
8 percent
Dietary Fiber
0 grams
 
Protein
9 grams
 
Nutrition facts for daal.
Indian meal
Indian meal | Source

Vegetable Korma

Serving Size 12 ounce
336 grams
Percent Daily Value
Calories
330
 
Calories From Fat
81
 
Total Fat
9 grams
14 percent
Saturated Fat
1.5 grams
8 percent
Sodium
710 micrograms
30 percent
Dietary Fiber
7 grams
28 percent
Carbohydrates
52 grams
 
Sugars
8 grams
 
Protein
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
Starters
 
Meat samosa, each
320
Vegetable samosa, each
260
Onion bhaji, each
190
Lime pickle, 1 tablespoon
70
Poppadom, each
65
Mango chutney, 1 tablespoon
60
Tomato sambal, 1 tablespoon
20
Cucumber raita, 1 tablespoon
20
Main Courses
 
Chicken korma
870
Beef kheema
780
Chicken dhansk
720
Rogan josh
700
Chicken curry
700
Chicken tikka masala
680
Lamb bhuna
680
Vegetable biriyani
550
Beef madras
540
Aloo saag
500
Keema madras
350
Vegetable curry
350
Aloo gabi
330
Tandoori chicken
300
Calorie-count of common Indian starters and main courses.
Samosas
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 list that contain loads of calories:

Item 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

Item 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

Indian Food Item 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
Chicken | Source

Item 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

Item 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

Item 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

Item 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

Item 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

Item 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

Item 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

Item 11: Chicken Tikkala 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

Item 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

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

Ingredients With Calories

Food Item
Calories
1 Egg
150
Butter (50 gms)
370
Milk (50 ml)
33
Cream (50 gms)
105
Cheese (50 gms)
155
Boiled Carrot(50 gms)
10
Calories of commonly-used ingredients.

Vegetable Ingredients

Veg Item (25 grams)
Calories
Rice
30
Tomatoes
4.5
Onions
12.5
Cauliflower
8
Cabbage
12
Brinjal
6
Potato
24
Broccoli
6.25
Mushroom
4.5
Peas
23.5
Beans
6.5
Calorie amounts of commonly-used Indian vegetables.

Questions & Answers

    Comments

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      • profile image

        NAZIR 

        4 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 

        4 months ago

        Tnx for giving such important information

      • profile image

        Prethaa 

        7 months ago

        Very useful to avoid certain tasty and unhealthy food items.

      • profile image

        raminder singh sihra 

        9 months ago

        Very helpful information

      • profile image

        Karthick Tamil 

        9 months ago

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

      • profile image

        sivapeddinti71@gmail.com 

        11 months ago

        Verynice

      • profile image

        Manu 

        12 months ago

        Thanks for sharing.

      • profile image

        Bose A Panicker 

        13 months 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 

        15 months ago

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

      • profile image

        viju 

        16 months ago

        nice job

      • profile image

        Yogi 

        19 months 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 

        20 months ago

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

      • profile image

        Sherryhash1@gmail.com 

        2 years ago

        Thanks a lot!

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

      • profile image

        ram das 

        3 years ago

        Happy

      • chili recipes profile imageAUTHOR

        chili recipes 

        4 years ago

        thanks Susan and great! you like it :)

      • Susan Recipes profile image

        Susan 

        4 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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