Food Calorie Chart: Calories in Indian and Everyday Foods

Calories, protein, carbohydrates and fat for 77 everyday Indian and international foods. Select a food to see other serving sizes, where its calories come from and how it fits into your day.

Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.

Indian dishes

Food	Serving	Calories	Protein	Carbs	Fat
Butter Chicken	1 cup	438 kcal	28 g	12 g	32 g
Chai with Milk	1 cup	105 kcal	4 g	14 g	4 g
Chicken Biryani	1 cup	290 kcal	14 g	38 g	9 g
Chole	1 cup	280 kcal	12 g	38 g	9 g
Idli	2 pieces	78 kcal	2.7 g	16 g	0.3 g
Naan	1 piece	262 kcal	9 g	45 g	5 g
Palak Paneer	1 cup	270 kcal	14 g	10 g	20 g
Plain Dosa	1 medium	168 kcal	4 g	29 g	3.5 g
Plain Paratha	1 piece	320 kcal	7 g	42 g	14 g
Poha	1 cup	250 kcal	5 g	45 g	6 g
Rajma	1 cup	225 kcal	15 g	40 g	1 g
Samosa	1 piece	262 kcal	4 g	24 g	17 g
Sweet Lassi	250ml	180 kcal	6 g	28 g	5 g
Upma	1 cup	210 kcal	5 g	32 g	7 g

Grains, pulses & starches

Food	Serving	Calories	Protein	Carbs	Fat
Baked Potato	100g	93 kcal	2.5 g	21 g	0.1 g
Baked Sweet Potato	100g	90 kcal	2 g	20.7 g	0.2 g
Cooked Brown Rice	100g	112 kcal	2.6 g	23 g	0.9 g
Cooked Chickpeas	100g	164 kcal	8.9 g	27 g	2.6 g
Cooked Lentils	100g	116 kcal	9 g	20 g	0.4 g
Cooked Quinoa	100g	120 kcal	4.4 g	21 g	1.9 g
Cooked White Rice	100g	130 kcal	2.7 g	28 g	0.3 g
Dal	100g	110 kcal	7 g	18 g	1 g
Rolled Oats	100g	379 kcal	13 g	68 g	7 g
Roti	100g	297 kcal	11 g	60 g	3.5 g
Whole Wheat Bread	100g	252 kcal	12 g	43 g	3.5 g

Vegetables

Food	Serving	Calories	Protein	Carbs	Fat
Bell Peppers	100g	31 kcal	1 g	6 g	0.3 g
Carrots	100g	41 kcal	0.9 g	10 g	0.2 g
Cooked Spinach	100g	23 kcal	2.9 g	3.6 g	0.3 g
Cooked Zucchini	100g	17 kcal	0.6 g	3.1 g	0.3 g
Cucumber	100g	15 kcal	0.8 g	3.6 g	0.1 g
Roasted Cauliflower	100g	29 kcal	1.8 g	5 g	0.3 g
Steamed Broccoli	100g	35 kcal	2.8 g	7 g	0.4 g
Tomato	100g	18 kcal	0.9 g	3.9 g	0.2 g

Fruits

Food	Serving	Calories	Protein	Carbs	Fat
Apple	1 medium	95 kcal	0.5 g	25 g	0.3 g
Avocado	100g	160 kcal	2 g	8.5 g	15 g
Banana	1 medium	105 kcal	1.3 g	27 g	0.4 g
Blueberries	100g	57 kcal	0.7 g	14 g	0.3 g
Mango	1 medium	135 kcal	1.1 g	35 g	0.6 g
Orange	1 medium	62 kcal	1.2 g	15 g	0.2 g
Strawberries	100g	32 kcal	0.7 g	7.7 g	0.3 g

Eggs & dairy

Food	Serving	Calories	Protein	Carbs	Fat
2% Milk	100ml	50 kcal	3.3 g	4.8 g	2 g
Cheddar Cheese	100g	402 kcal	25 g	1.3 g	33 g
Cottage Cheese	100g	81 kcal	10.4 g	4.8 g	2.3 g
Egg	1 large	72 kcal	6.3 g	0.4 g	4.8 g
Nonfat Greek Yogurt	100g	59 kcal	10 g	3.6 g	0.4 g
Paneer	100g	265 kcal	18 g	4 g	20 g

Meat & protein foods

Food	Serving	Calories	Protein	Carbs	Fat
Egg Whites	1 large white	17 kcal	3.6 g	0.2 g	0.1 g
Grilled Chicken Breast	100g	165 kcal	31 g	0 g	3.6 g
Lean Beef	100g	184 kcal	26 g	0 g	8 g
Roasted Pork Tenderloin	100g	143 kcal	26 g	0 g	3.5 g
Roasted Turkey Breast	100g	135 kcal	30 g	0 g	1 g
Skinless Chicken Thigh	100g	177 kcal	24 g	0 g	8 g
Tempeh	100g	193 kcal	19 g	9 g	11 g
Tofu	100g	76 kcal	8 g	2 g	4.5 g

Fish & seafood

Food	Serving	Calories	Protein	Fat
Baked Cod	100g	105 kcal	23 g	0.6 g
Baked Salmon	100g	206 kcal	22 g	13 g
Canned Tuna	100g	86 kcal	19 g	1 g
Cooked Shrimp	100g	99 kcal	24 g	0.3 g
Cooked Tilapia	100g	128 kcal	26 g	2.7 g

Nuts & seeds

Food	Serving	Calories	Protein	Carbs	Fat
Almonds	100g	579 kcal	21 g	22 g	50 g
Chia Seeds	100g	486 kcal	17 g	42 g	31 g
Ground Flaxseed	100g	534 kcal	18 g	29 g	42 g
Walnuts	100g	654 kcal	15 g	14 g	65 g

Fats & oils

Food	Serving	Calories	Protein	Carbs	Fat
Butter	100g	717 kcal	0.9 g	0.1 g	81 g
Ghee	100g	900 kcal	0 g	0 g	100 g
Natural Peanut Butter	100g	588 kcal	25 g	20 g	50 g
Olive Oil	100g	884 kcal	0 g	0 g	100 g

Snacks & drinks

Food	Serving	Calories	Protein	Carbs	Fat
Air-Popped Popcorn	1 cup	31 kcal	1 g	6 g	0.3 g
Dark Chocolate	100g	598 kcal	7.8 g	45.9 g	42.6 g
Protein Bar	1 bar	200 kcal	20 g	22 g	7 g
Vanilla Ice Cream	1 scoop (66g)	137 kcal	2.3 g	16 g	7.3 g

Restaurant & fast food

Food	Serving	Calories	Protein	Carbs	Fat
Cheese Pizza	1 slice	285 kcal	12 g	36 g	10 g
Cheeseburger	1 burger	520 kcal	25 g	40 g	28 g
French Fries	medium serving	365 kcal	4 g	48 g	17 g
Grilled Chicken Salad	full salad	350 kcal	40 g	15 g	12 g
Pepperoni Pizza	1 slice	298 kcal	13 g	34 g	13 g

Other

Food	Serving	Calories	Protein	Carbs	Fat
Whey Protein Powder	100g dry	370 kcal	75 g	8 g	3 g

How to read this calorie chart

Each row shows the values for the serving in the second column. Foods listed per 100 g can be compared directly, while dishes and drinks are listed per typical piece, cup or plate. For packaged foods, the label on the pack is the most accurate source.

Sources

Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov/
Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. Hyderabad: National Institute of Nutrition (ICMR); 2017. nin.res.in/ebooks/IFCT2017.pdf

Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.

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