Complete List of Calories in Indian Food - Summary
Calorie Count in Popular Indian Foods
| Food Item | Calories (Per Serving) | Serving Size | Category |
|---|---|---|---|
| Breakfast Items | |||
| Idli | 39 | 1 piece (50 g) | Low-Calorie |
| Plain Dosa | 133 | 1 dosa (50 g) | Moderate-Calorie |
| Poha | 250 | 1 cup (150 g) | Moderate-Calorie |
| Upma | 250 | 1 cup (150 g) | Moderate-Calorie |
| Paratha (Aloo) | 210 | 1 piece (100 g) | High-Calorie |
| Main Course | |||
| Roti (Plain) | 70 | 1 piece (40 g) | Low-Calorie |
| White Rice (Cooked) | 130 | 1 cup (150 g) | Moderate-Calorie |
| Dal Tadka | 180 | 1 cup (200 g) | Moderate-Calorie |
| Butter Chicken | 290 | 1 cup (200 g) | High-Calorie |
| Palak Paneer | 190 | 1 cup (200 g) | Moderate-Calorie |
| Chole | 270 | 1 cup (200 g) | Moderate-Calorie |
| Snacks | |||
| Samosa | 260 | 1 piece (100 g) | High-Calorie |
| Pakora | 150 | 1 piece (50 g) | Moderate-Calorie |
| Pani Puri (Gol Gappa) | 150 | 6 pieces | Moderate-Calorie |
| Bhel Puri | 220 | 1 cup (150 g) | Moderate-Calorie |
| Vada Pav | 300 | 1 piece | High-Calorie |
| Desserts | |||
| Gulab Jamun | 143 | 1 piece (50 g) | High-Calorie |
| Jalebi | 150 | 1 piece (30 g) | High-Calorie |
| Rasgulla | 120 | 1 piece (50 g) | Moderate-Calorie |
| Kheer | 210 | 1 cup (150 g) | High-Calorie |
| Beverages | |||
| Masala Chai | 120 | 1 cup (200 ml) | Moderate-Calorie |
| Lassi (Sweet) | 240 | 1 cup (200 ml) | High-Calorie |
| Filter Coffee | 90 | 1 cup (150 ml) | Low-Calorie |
Low-Calorie Snacks Under 100 Calories
| Snack Item | Calories (Per Serving) | Serving Size | Notes |
|---|---|---|---|
| Indian Snacks | |||
| Roasted Chana (Chickpeas) | 80 | 1 handful (30 g) | High in protein |
| Sprouts Salad | 95 | 1 small bowl (150 g) | Add lemon juice for flavor |
| Cucumber Slices with Chaat Masala | 16 | 1 medium cucumber (100 g) | Hydrating and crunchy |
| Buttermilk (Spiced) | 50 | 1 cup (200 ml) | Add cumin and mint |
| Murmura (Puffed Rice) | 90 | 1 cup (30 g) | Light and filling |
| Fruits | |||
| Apple | 52 | 1 medium (100 g) | Rich in fiber |
| Orange | 62 | 1 medium (130 g) | Boosts vitamin C |
| Watermelon | 30 | 1 cup (150 g) | Hydrating and sweet |
| Guava | 68 | 1 medium (100 g) | High in vitamin C and fiber |
| Papaya | 59 | 1 cup (140 g) | Great for digestion |
| Miscellaneous | |||
| Air-Popped Popcorn | 90 | 3 cups (30 g) | Add a pinch of salt |
| Boiled Egg Whites | 17 | 1 large egg white | Pure protein |
| Carrot Sticks with Hummus | 70 | 1 cup carrots + 1 tbsp hummus | Healthy dip pairing |
| Low-Fat Yogurt | 60 | 1/2 cup (100 g) | Choose plain for less sugar |
| Almonds (Raw) | 70 | 10 almonds | Rich in healthy fats |
| Regional Favorites | |||
| Steamed Dhokla | 90 | 2 small pieces (50 g) | Light and fluffy |
| Coconut Water | 45 | 1 glass (200 ml) | Refreshing and natural |
| Phool Makhana (Fox Nuts) | 90 | 1 cup (30 g) | Roast with a pinch of salt |
| Tomato Soup | 50 | 1 small bowl (150 ml) | Add herbs for flavor |
Top 10 Calorie-Dense Foods You Should Avoid
| Food Item | Calories (Per Serving) | Serving Size | Reason to Avoid |
|---|---|---|---|
| Fried Snacks | |||
| Samosa | 260 | 1 piece (100 g) | High in saturated fats and carbs |
| Pakora (Fritters) | 150 | 1 piece (50 g) | Deep-fried, high in oil content |
| French Fries | 365 | 1 medium serving (117 g) | High in trans fats and sodium |
| Fast Foods | |||
| Pizza (Cheese) | 300 | 1 slice (150 g) | High in calories and processed carbs |
| Burger (Cheeseburger) | 350 | 1 medium (200 g) | Loaded with fats and calories |
| Desserts | |||
| Gulab Jamun | 143 | 1 piece (50 g) | Sugar-rich and fried |
| Jalebi | 150 | 1 piece (30 g) | High in refined sugar and oil |
| Ice Cream (Vanilla) | 210 | 1 scoop (100 g) | High in sugar and saturated fats |
| Packaged and Processed Foods | |||
| Potato Chips | 150 | 1 small bag (28 g) | Loaded with unhealthy fats |
| Chocolate Bar (Milk) | 235 | 1 bar (50 g) | High in sugar and calories |
Post recipes with Calorie Breakdowns
1. Vegetable Salad
Calories: ~90 per serving
Servings: 2
| Ingredient | Quantity | Calories |
|---|---|---|
| Cucumber (chopped) | 1 medium | 16 |
| Tomato (chopped) | 1 medium | 22 |
| Carrot (grated) | 1 small | 35 |
| Lemon Juice | 1 tbsp | 4 |
| Salt and Pepper | To taste | 0 |
| Coriander Leaves | For garnish | 0 |
Steps:
- Mix all the vegetables in a bowl.
- Squeeze lemon juice, sprinkle salt, and pepper.
- Toss well and garnish with coriander leaves.
- Serve fresh.
2. Spinach and Dal Soup
Calories: ~120 per serving
Servings: 4
| Ingredient | Quantity | Calories |
|---|---|---|
| Spinach (chopped) | 2 cups (100 g) | 40 |
| Yellow Lentils (Moong Dal) | 1/2 cup (50 g) | 120 |
| Onion (chopped) | 1 small | 20 |
| Garlic (minced) | 2 cloves | 10 |
| Ghee | 1 tsp | 45 |
| Water | 4 cups | 0 |
| Salt and Spices | To taste | 0 |
Steps:
- Heat ghee in a pot and sauté onion and garlic until golden.
- Add spinach and cook for 2-3 minutes.
- Add washed lentils, water, salt, and spices. Simmer for 20 minutes.
- Blend partially for a creamy texture and serve warm.
3. Oats Upma
Calories: ~200 per serving
Servings: 2
| Ingredient | Quantity | Calories |
|---|---|---|
| Oats | 1 cup (80 g) | 300 |
| Onion (chopped) | 1 medium | 40 |
| Green Peas | 1/4 cup (40 g) | 35 |
| Carrot (chopped) | 1 small | 25 |
| Oil | 1 tsp | 40 |
| Mustard Seeds | 1/2 tsp | 5 |
| Curry Leaves | 6-8 leaves | 0 |
| Green Chilies | 2 (chopped) | 5 |
| Water | 2 cups | 0 |
Steps:
- Dry roast oats for 2-3 minutes and set aside.
- Heat oil in a pan and add mustard seeds, curry leaves, and green chilies.
- Sauté onions, carrots, and peas until softened.
- Add 2 cups of water, salt, and bring to a boil.
- Stir in roasted oats, cover, and cook for 5 minutes.
- Serve hot with a squeeze of lemon if desired
4. Fruit Chaat
Calories: ~100 per serving
Servings: 4
| Ingredient | Quantity | Calories |
|---|---|---|
| Apple (chopped) | 1 medium | 52 |
| Banana (sliced) | 1 medium | 89 |
| Pomegranate Seeds | 1/2 cup | 72 |
| Lemon Juice | 1 tbsp | 4 |
| Chaat Masala | 1 tsp | 5 |
| Mint Leaves | For garnish | 0 |
Steps:
- Mix all the fruits in a bowl.
- Add lemon juice and sprinkle chaat masala.
- Toss gently and garnish with mint leaves.
- Serve fresh.
Complete List of Calories in Indian Food PDF Download
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