2507 viewsIf you’ve searched for things like “how many calories in 1 roti”, “how many calories in 2 idlis”, or “how many calories in a dosa”, you’re not alone.
Most calorie apps and websites are built for Western food and not for Indian meals, portions, or cooking styles. A roti gets logged like bread. Dal becomes “lentil soup.” And suddenly, calorie tracking feels confusing and inaccurate.
This guide fixes that. It answers the most searched calorie questions Indians ask daily using realistic Indian portion sizes, home-style cooking assumptions, and simple language.
All values are approximate averages, meant to build awareness and help you make better everyday food decisions, not to be perfectly precise.
What This Guide Covers
This article answers calorie questions for:
- Indian daily foods (roti, rice, dal, dosa, idli)
- Breakfast items and regional foods
- Street food and snacks
- Sweets and biscuits
- Drinks and beverages
- Fruits, nuts, and ingredients
- Protein foods
- Exercise calorie burn
Meal-level quantities commonly eaten in India
How to Use This Indian Food Calories Chart
- Portions are based on typical Indian home-style servings
- Restaurant food usually contains more oil, butter, and sugar than home-cooked meals
- Cooking methods and portion sizes can significantly change calorie values
- Use this guide for clarity and awareness, not perfection
Want calories tailored to your portion?
This chart provides realistic averages, but real-life intake can vary by portion size and cooking style.
The Alpha Coach Food Calorie Calculator lets you check calories for 10,000+ Indian foods, adjust portions, and see calories and macros instantly, without guessing.
Disclaimer
All calorie values in this article are approximate estimates based on standard Indian home-style portions and commonly used cooking methods.
Actual calorie intake can vary depending on ingredients, oil or ghee used, portion size, brand, and preparation style.
This guide is meant for general awareness and educational purposes only and should not be treated as a medical or clinical nutrition recommendation.
How Many Calories Are in Indian Foods
Rotis, Chapati & Parathas
How many calories are in 1 wheat roti?
One wheat roti contains about 100–110 calories, depending on size and flour quality.
How many calories are in 1 chapati?
One plain chapati provides approximately 100–110 calories.
How many calories are in 1 bajra roti?
One bajra roti contains about 120–130 calories due to its higher fibre content.
How many calories are in 1 jowar roti?
One jowar roti provides around 110–120 calories.
How many calories are in 1 jowar bhakri?
One jowar bhakri contains approximately 180–220 calories, depending on its size and thickness.
How many calories are in 1 bhakri?
One bhakri has about 180–220 calories, as it is thicker and larger than a standard roti.
How many calories are in 1 puri (poori)?
One puri contains roughly 90–110 calories, mainly due to oil absorption during deep frying.
How many calories are in 2 chapatis?
Two chapatis provide around 200–220 calories.
How many calories are in 3 chapatis?
Three chapatis contain approximately 300–330 calories.
How many calories are in 4 chapatis?
Four chapatis have about 400–440 calories.
How many calories are in 5 chapatis?
Five chapatis provide roughly 500–550 calories.
How many calories are in 8 chapatis?
Eight chapatis contain around 800–880 calories.
How many calories are in 1 plain paratha?
One plain paratha contains approximately 200–220 calories, depending on oil or ghee used.
How many calories are in 1 aloo paratha?
One aloo paratha provides about 250–300 calories due to the potato filling and added fat.
How many calories are in 1 paneer paratha?
One paneer paratha contains around 300–350 calories, depending on paneer quantity.
How many calories are in 2 parathas?
Two parathas provide approximately 400–440 calories.
How many calories are in 1 parotta?
One parotta contains about 280–320 calories due to refined flour and layered fat.
Rice, Dosa & Idli
How many calories are in 100g of cooked rice?
100g of cooked or boiled rice contains approximately 130 calories.
How many calories are in 1 bowl of rice?
One bowl of cooked rice (150–180g) contains around 200–230 calories.
How many calories are in rice and dal?
A typical serving of rice and dal provides about 300–350 calories, depending on portion size and dal consistency.
How many calories are in curd rice?
One serving of curd rice contains approximately 250–300 calories, based on rice quantity, curd, and tempering.
How many calories are in veg biryani?
One plate of veg biryani contains around 350–450 calories, depending on oil usage and portion size.
How many calories are in 1 kg of cooked rice?
One kilogram of cooked rice contains approximately 1,300 calories.
How many calories are in 1 plain dosa without oil?
One plain dosa without oil contains approximately 120–140 calories.
How many calories are in 1 plain dosa with oil?
One plain dosa cooked with oil provides around 160–180 calories.
How many calories are in 1 whole plain dosa?
One whole plain dosa contains approximately 150–180 calories, depending on oil usage.
How many calories are in 1 masala dosa?
One masala dosa contains about 350–400 calories, including the potato filling and cooking oil.
How many calories are in 1 idli?
One idli contains around 55–60 calories.
How many calories are in 2 idlis?
Two idlis provide approximately 110–120 calories.
How many calories are in 3 idlis?
Three idlis contain around 165–180 calories.
How many calories are in 4 idlis?
Four idlis provide about 220–240 calories.
How many calories are in idli sambar?
A serving of idli with sambar contains approximately 180–220 calories, depending on the amount of sambar.
How many calories are in 1 uttapam?
One uttapam contains around 180–220 calories, depending on toppings and oil used.
Breakfast & Regional Foods
How many calories are in 1 besan chilla?
One besan chilla contains about 180–200 calories, depending on the amount of oil used.
How many calories are in 1 bowl of poha?
One bowl of poha contains around 220–250 calories, based on oil and peanut content.
How many calories are in 1 bowl of upma?
One bowl of upma provides approximately 240–270 calories, depending on fat content.
How many calories are in khichdi?
One bowl of plain khichdi contains about 250–300 calories.
How many calories are in sabudana khichdi?
One bowl of sabudana khichdi contains around 350–400 calories due to its starch and oil content.
How many calories are in 1 piece of dhokla?
One piece of dhokla contains approximately 60–70 calories.
How many calories are in puttu?
One serving of puttu provides around 250–300 calories, depending on coconut quantity.
How many calories are in a ragi ball?
One ragi ball contains approximately 180–220 calories, based on size.
How many calories are in ragi java?
One glass of ragi java contains about 120–150 calories.
How many calories are in dalia?
One bowl of cooked dalia contains approximately 220–250 calories.
How many calories are in dalia with milk?
One bowl of dalia with milk provides around 260–300 calories.
How many calories are in masala oats?
One serving of masala oats contains about 220–250 calories, depending on preparation.
Dal, Sabzi & Curries
How many calories are in 1 bowl of dal?
One bowl of cooked dal (150–200g) contains about 110–140 calories, depending on thickness and tempering.
How many calories are in chana dal?
One bowl of cooked chana dal contains approximately 160–180 calories.
How many calories are in black chana (boiled)?
One bowl of boiled black chana contains around 210–230 calories.
How many calories are in boiled chana?
One bowl of boiled chana provides about 200–220 calories.
How many calories are in roasted chana?
100g of roasted chana contains approximately 380–400 calories.
How many calories are in pulses (average bowl)?
One average bowl of cooked pulses contains around 150–200 calories, depending on the type.
How many calories are in dry sabzi?
One bowl of dry vegetable sabzi contains about 80–120 calories, based on the amount of oil used.
How many calories are in aloo sabzi?
One bowl of aloo sabzi contains approximately 180–220 calories.
How many calories are in sambar?
One bowl of sambar contains around 120–150 calories, depending on the vegetables and dal quantity.
How many calories are in coconut chutney?
Two tablespoons of coconut chutney contain about 90–110 calories.
Street Food & Snacks
How many calories are in 1 samosa?
One samosa contains about 250–300 calories, depending on size and filling.
How many calories are in 1 kachori?
One kachori provides approximately 280–320 calories due to deep frying.
How many calories are in pav bhaji?
One plate of pav bhaji contains around 400–450 calories, including butter.
How many calories are in a vada pav?
One vada pav contains about 300–350 calories.
How many calories are in 1 vada?
One medu vada contains approximately 140–160 calories.
How many calories are in 1 pav?
One pav contains around 90–100 calories.
How many calories are in 1 bhatura?
One bhatura contains about 300–350 calories.
How many calories are in chole bhature?
One plate of chole bhature provides around 450–500 calories.
How many calories are in 6 pani puri?
Six pani puri contain approximately 180–220 calories.
How many calories are in 1 golgappa?
One golgappa contains around 30–40 calories.
How many calories are in bhel puri?
One plate of bhel puri contains about 250–300 calories.
How many calories are in misal pav?
One plate of misal pav contains around 400–450 calories.
How many calories are in shawarma?
One shawarma contains approximately 350–400 calories, depending on fillings and sauces.
How many calories are in a vegetable sandwich?
One vegetable sandwich contains about 200–250 calories, depending on bread and spreads.
How many calories are in 6 momos?
Six vegetable momos contain around 240–300 calories.
How many calories are in chow mein?
One serving of chow mein contains approximately 350–400 calories.
How many calories are in manchurian?
One serving of vegetable manchurian contains around 300–350 calories.
How many calories are in bread pakora?
One bread pakora contains about 220–250 calories.
How many calories are in an egg puff?
One egg puff contains approximately 220–250 calories.
How many calories are in roasted papad?
One roasted papad contains around 35–40 calories.
How many calories are in fried papad?
One fried papad contains about 60–70 calories.
How many calories are in a rusk?
One rusk contains approximately 45–50 calories.
How many calories are in Kurkure (small pack)?
One small pack of Kurkure contains around 150–170 calories.
How many calories are in mixture snacks?
One handful of mixture snacks contains about 150–180 calories.
How many calories are in murmura?
One cup of murmura contains approximately 50–60 calories.
Sweets, Desserts & Biscuits
How many calories are in gulab jamun?
One gulab jamun contains about 150–180 calories, depending on size and sugar syrup.
How many calories are in a rasgulla?
One rasgulla contains approximately 120–140 calories.
How many calories are in jalebi?
One medium jalebi contains around 150–180 calories, mainly from sugar and frying.
How many calories are in ladoo?
One medium ladoo contains about 180–220 calories, depending on ingredients.
How many calories are in boondi ladoo?
One boondi ladoo contains approximately 200–230 calories.
How many calories are in kaju katli?
One piece of kaju katli contains around 90–110 calories.
How many calories are in kheer?
One bowl of kheer contains about 220–260 calories, depending on milk and sugar used.
How many calories are in gajar halwa?
One bowl of gajar halwa contains approximately 250–300 calories.
How many calories are in a brownie?
One brownie contains around 200–250 calories, based on size and ingredients.
How many calories are in a chocolate brownie?
One chocolate brownie contains about 230–280 calories.
How many calories are in a slice of cake?
One slice of cake contains approximately 250–300 calories.
How many calories are in a pastry?
One pastry contains around 300–350 calories, depending on cream and layers.
How many calories are in Good Day biscuits?
Two Good Day biscuits contain about 90–100 calories.
How many calories are in Hide & Seek biscuits?
Two Hide & Seek biscuits contain approximately 95–110 calories.
How many calories are in Marie Gold biscuits?
Two Marie Gold biscuits contain around 55–65 calories.
How many calories are in Oreo biscuits?
Two Oreo biscuits contain about 95–105 calories.
Fruits, Nuts & Ingredients
How many calories are in a banana?
One medium banana contains about 100–110 calories.
How many calories are in a red banana?
One red banana contains approximately 110–120 calories.
How many calories are in fruit (average serving)?
One average fruit serving contains around 60–100 calories, depending on the fruit.
How many calories are in 3 dates?
Three dates contain about 60–70 calories.
How many calories are in 10 almonds?
Ten almonds contain approximately 70–75 calories.
How many calories are in 10 cashews?
Ten cashews contain around 85–90 calories.
How many calories are in 10 raisins?
Ten raisins contain about 30–35 calories.
How many calories are in roasted peanuts (30g)?
30g of roasted peanuts contains approximately 170–180 calories.
How many calories are in dry fruits (a small handful)?
A small handful of dry fruits contains around 120–150 calories.
How many calories are in 50g of oats?
50g of oats contains about 190–200 calories.
How many calories are in oats with milk?
One bowl of oats with milk contains approximately 280–320 calories, depending on the milk used.
How many calories are in 100g potato?
100g of potato contains about 75–80 calories.
How many calories are in 50g of paneer?
50g of paneer contains approximately 130–140 calories.
How many calories are in 100g of paneer?
100g of paneer contains around 260–280 calories.
How many calories are in 200g paneer?
200g of paneer contains about 520–560 calories.
How many calories are in 100g of soya chunks?
100g of soya chunks contains approximately 340–350 calories.
How many calories are in sugar (100g)?
100g of sugar contains about 400 calories.
How many calories are in jaggery (100g)?
100g of jaggery contains approximately 380–390 calories.
How many calories are in 1 tablespoon of peanut butter?
One tablespoon of peanut butter contains around 90–100 calories.
How many calories are in 1 scoop of whey protein?
One scoop of whey protein contains about 120–130 calories, depending on the brand.
How many calories are in salt?
Salt contains 0 calories.
Drinks & Beverages
How many calories are in tea with milk and sugar?
One cup of tea with milk and sugar contains about 70–80 calories.
How many calories are in coffee with milk and sugar?
One cup of coffee with milk and sugar contains approximately 90–110 calories.
How many calories are in black tea?
One cup of black tea contains around 0–2 calories.
How many calories are in 250ml of milk?
250ml of milk contains about 150–160 calories, depending on fat content.
How many calories are in buttermilk?
One glass of buttermilk contains approximately 30–40 calories.
How many calories are in lassi?
One glass of lassi contains around 180–220 calories, depending on sugar and fat content.
How many calories are in sugarcane juice?
One glass of sugarcane juice contains about 180–200 calories.
How many calories are in mosambi juice?
One glass of mosambi juice contains approximately 110–130 calories.
How many calories are in a badam shake?
One glass of badam shake contains around 250–300 calories.
How many calories are in a Herbalife shake?
One Herbalife shake contains about 200–220 calories, depending on preparation.
How many calories are in Sprite (330ml)?
330ml of Sprite contains approximately 140 calories.
How many calories are in white wine (750ml)?
750ml of white wine contains around 550–600 calories.
How many calories are in Centre Fresh chewing gum?
One Centre Fresh chewing gum contains about 5 calories.
Non-Vegetarian Foods
How many calories are in fried fish?
One serving of fried fish contains about 220–280 calories, depending on the oil used and coating.
How many calories are in an omelette?
One plain omelette made with 1 egg contains approximately 90–110 calories, depending on the oil used.
How many calories are in a 2-egg omelette?
A 2-egg omelette contains around 180–220 calories, depending on oil or butter used.
How many calories are in a 4-egg omelette?
A 4-egg omelette contains approximately 360–440 calories, depending on the cooking fat.
How many calories are in butter chicken?
One serving of butter chicken contains about 450–500 calories, depending on the gravy richness and portion size.
How many calories are in tandoori chicken (leg piece)?
One tandoori chicken leg piece contains approximately 180–220 calories.
How many calories are in mutton curry?
One serving of mutton curry contains around 400–450 calories, depending on the oil used and the cut of meat.
Tracking Tip
If you’re tracking calories regularly, doing this manually gets tiring.
The Alpha Coach app lets you log Indian foods, adjust portion sizes, and track calories automatically, without guessing or mental math.
Exercise & Calories Burned
How many calories are burned in 1km of running?
Running 1km burns about 60–80 calories, depending on body weight and pace.
How many calories are burned in 5km of running?
Running 5km burns approximately 300–400 calories, based on pace and body weight.
How many calories are burned in 1km of cycling?
Cycling 1km burns around 30–40 calories, depending on speed and terrain.
How many calories are burned in 30 minutes of cycling?
30 minutes of cycling burns about 200–300 calories, depending on intensity.
How many calories are burned in 1 hour of swimming?
One hour of swimming burns approximately 400–600 calories, depending on the stroke and pace.
How many calories are burned in 8000 steps?
8000 steps burn around 300–400 calories, depending on stride length and body weight.
How many calories do 100 push-ups burn?
100 push-ups burn about 30–40 calories, depending on speed, form, and body weight.
How many calories do 100 squats burn?
100 squats burn approximately 35–45 calories, depending on depth and tempo.
How many calories do jumping jacks burn per minute?
Jumping jacks burn about 8–10 calories per minute at a moderate pace.
How many jumping jacks burn 100 calories?
Burning 100 calories requires roughly 10–12 minutes (about 100–120 jumping jacks), depending on intensity.
How many jumping jacks burn 1000 calories?
Burning 1000 calories requires approximately 100–120 minutes of jumping jacks, depending on intensity and fitness level.
How many squats burn 100 calories?
You need about 250–300 squats to burn 100 calories, depending on speed and depth.
How many squats burn 1000 calories?
Burning 1000 calories requires approximately 2500–3000 squats, depending on intensity.
Do planks burn calories?
Yes. Planks burn calories by engaging multiple muscle groups and increasing overall core activation.
Does plank burn calories?
Yes. Holding a plank burns approximately 3–5 calories per minute, depending on body weight and duration.
How to Eat 2000 Calories a Day with Indian Food
A balanced 2000-calorie Indian diet focuses on portion control, protein balance, and consistency, not food avoidance.
Most people hit this target by:
• Keeping roti or rice portions controlled across meals
• Including a clear protein source in every meal
• Limiting fried foods and sugary snacks to occasional portions
• Staying mindful of liquid calories from tea, coffee, juices, and shakes
You don’t need exotic foods or strict meal plans. You need repeatable meals, predictable portions, and awareness of where calories actually come from.
Final Notes
Calories are a tool for awareness, not restriction. You don’t need to stop eating Indian food. You need clarity, portion control, and consistency over time.
If you want an easier way to apply this daily, use the calorie tracking tools by Alpha Coach to track Indian meals, adjust portions, and monitor calories in one place.
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