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

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.

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 gramsPercent Daily Value

Calories

260

 

Calories From Fat

117

 

Total Fat

13 grams

20 percent

Carbohydrates

5 grams

2 percent

Protein

30.5 grams

 

Naan Bread

Serving Size ¼ serving 31 GramsPercent 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

 

Palak Paneer

Serving Size 11 ounce 311 gramsPercent 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

 

Daal Indian Meal

Serving Size 1 pack 300 GramsPercent 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

 

An Indian meal with many dishes.

An Indian meal with many dishes.

Vegetable Korma

Serving Size 12 ounce 336 gramsPercent 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

 

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 FoodCalories 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

Samosas

Samosas

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

Chicken

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 ItemCalories

1 Egg

150

Butter (50 gms)

370

Milk (50 ml)

33

Cream (50 gms)

105

Cheese (50 gms)

155

Boiled Carrot(50 gms)

10

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

Comments

Shankar on February 28, 2020:

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.

Dr Shyam More on December 15, 2019:

Great Informative article.

Pankajmaity on July 16, 2019:

This is very help ful

Gitanjali on June 12, 2019:

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

Sheikh ishfaq on May 12, 2019:

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 .

Tara Raichand on February 26, 2019:

Very very helpful thank you

Would like to know more about more types of food stuffs

Piyush-agarwal on January 05, 2019:

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

rajaram on January 05, 2019:

i want Indian food contain calories list

NAZIR on August 02, 2018:

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

Yogesh rajput on August 02, 2018:

Tnx for giving such important information

Prethaa on May 02, 2018:

Very useful to avoid certain tasty and unhealthy food items.

raminder singh sihra on February 28, 2018:

Very helpful information

Karthick Tamil on February 23, 2018:

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

sivapeddinti71@gmail.com on January 19, 2018:

Verynice

Manu on December 05, 2017:

Thanks for sharing.

Bose A Panicker on November 07, 2017:

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.

Umakant Nargund on September 05, 2017:

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

viju on August 22, 2017:

nice job

Yogi on May 19, 2017:

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??

Sri Ram on April 14, 2017:

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

Sherryhash1@gmail.com on November 20, 2016:

Thanks a lot!

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

ram das on September 02, 2015:

Happy

chili recipes (author) on November 22, 2014:

thanks Susan and great! you like it :)

Susan from India on November 21, 2014:

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