In this blog post, we’ll examine the calories in various categories of Indian food—from delicious cereals and millets to protein-packed legumes, from mouth-watering green leafy vegetables to tasty fruits, and much more.
Also, check the caloric content of your favourite South Indian foods, North Indian dishes, paneer tikka, Restaurant food calories, how many calories are in a bowl of dal.
Using our easy-to-read calorie charts, you can make smarter food choices without sacrificing taste.
So, bookmark this page as your go-to reference
Calories Chart Of Food Items With Macro Nutrition Profile
The figures shown in this chart are based on 100 gm portions.
| Food | Calories | Protein (g) | Fat (g) | Carbohydrate (g) |
|---|---|---|---|---|
| Milk | 65 | 3.3 | 4 | 5 |
| Butter | 740 | - | 82 | - |
| Cream | 210 | 2 | 21 | 3 |
| Cheese | 310 | 22 | 25 | - |
| Ice Cream | 170 | 4 | 7 | 25 |
| Margarine | 740 | - | 81 | - |
| Eggs | 150 | 12 | 11 | - |
| Pork (Grilled) | 340 | 29 | 24 | - |
| Chicken (Roast) | 150 | 25 | 5 | - |
| Fish (Cod) | 220 | 20 | 10 | 8 |
| Beans (Boiled) | 20 | 2 | - | 3 |
| Cabbage (Boiled) | 10 | 1 | - | 1 |
| Carrot (Boiled) | 20 | 0.6 | - | 4 |
| Cauliflower (Boiled) | 10 | 1.5 | - | 1 |
| Cucumber (Raw) | 10 | 0.6 | - | 2 |
| Peas (Boiled) | 50 | 5 | - | 8 |
| Potatoes (Boiled) | 80 | 1 | - | 22 |
| Tomatoes | 15 | 1 | - | 3 |
| Apples | 45 | 0.3 | - | 12 |
| Bananas | 80 | 1 | - | 20 |
| Cherries | 50 | 0.6 | - | 12 |
| Grapes | 60 | 0.6 | - | 15 |
| Oranges | 35 | 1 | - | 9 |
| Pea Nuts (Roasted) | 570 | 24 | 49 | 9 |
| Beer | 30 | 0.3 | - | 2 |
| Wine | 70 | - | - | - |
| Spirits | 220 | - | - | - |
| Coffee (Black) | - | - | - | - |
| Bread | 230 | 8 | 2 | 50 |
| Rice (White Boiled) | 120 | 2 | - | 30 |
| Cornflakes with milk | 205 | 6.5 | 4 | 34.7 |
| Chocolate Biscuits | 520 | 6 | 28 | 67 |
| Wheat Bran | 200 | 14 | 6 | 23 |
Calories In Cereals and Millets
The caloric value of various cereals and millets commonly found in Indian cuisine is given per 100 grams of the respective food item.
| Cereal/Millet | Calories (Kcal) |
|---|---|
| Rice (Brown) | 362 |
| Rice Parboiled | 345 |
| Rice Raw Milled | 365 |
| Wheat Whole | 340 |
| Wheat Flour | 364 |
| Bulgar Wheat | 342 |
| Refined Flour | 364 |
| Ragi | 328 |
| Rice Flakes | 394 |
| Wheat Semolina | 360 |
| Wheat Vermicelli | 360 |
| Barley | 352 |
| Bajra | 378 |
| Jowar | 348 |
| Quinoa | 368 |
| Amaranth Seed, Black | 370 |
List of Calories In Legumes
Here is a table that provides an approximate caloric content for various legumes per 100 grams in their raw form:
| Legume | Calories (Kcal) |
|---|---|
| Chickpeas (Chana) | 164 |
| Black Gram (Urad Dal) | 341 |
| Green Gram (Moong Dal) | 347 |
| Lentils (Masoor Dal) | 352 |
| Pigeon Peas (Toor Dal) | 343 |
| Kidney Beans (Rajma) | 337 |
| Soybeans | 446 |
| Mung Beans (Whole) | 347 |
| Black-Eyed Peas (Lobia) | 336 |
| Navy Beans | 337 |
| Lima Beans | 338 |
| Fava Beans (Broad Beans) | 341 |
| Peanuts | 567 |
Please note that the calorie values are approximate and can change based on factors like preparation methods and specific variety. Additionally, these values are for raw legumes; cooking them will change their caloric content and nutritional profile.
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Calories In Green Leafy Vegetables
Green leafy vegetables are low in calories but rich in nutrients like vitamins, minerals, and fiber. The approximate caloric value per 100 grams of various green leafy vegetables in their raw form is as follows:
| Green Leafy Vegetable | Calories (Kcal) |
|---|---|
| Spinach (Palak) | 23 |
| Fenugreek Leaves (Methi) | 49 |
| Mustard Greens (Sarson) | 27 |
| Collard Greens | 32 |
| Kale | 35 |
| Swiss Chard | 19 |
| Arugula (Rocket) | 25 |
| Romaine Lettuce | 17 |
| Iceberg Lettuce | 14 |
| Watercress | 11 |
| Turnip Greens | 32 |
| Dandelion Greens | 45 |
| Beet Greens | 22 |
Calories In Non-Leafy Vegetables
Below is a table that outlines the approximate caloric content of various other (non-leafy) vegetables per 100 grams in their raw form:
| Vegetable | Calories (Kcal) |
|---|---|
| Carrot | 41 |
| Potato | 77 |
| Sweet Potato | 86 |
| Tomato | 18 |
| Cucumber | 15 |
| Bell Pepper | 20 |
| Zucchini | 17 |
| Cauliflower | 25 |
| Broccoli | 34 |
| Eggplant (Brinjal) | 25 |
| Pumpkin | 26 |
| Okra (Bhindi) | 33 |
| Onion | 40 |
| Garlic | 149 |
| Peas | 81 |
| Corn | 86 |
| Radish | 16 |
| Beetroot | 43 |
Calories Chart Of Nuts and Seeds
Nuts and seeds are nutrient-dense foods that offer a wide range of health benefits, including protein, healthy fats, and various vitamins and minerals. However, they are also high in calories and should be consumed in moderation, especially if you watch your caloric intake.
Here is a list of the calories in nuts and seeds per 100 grams:
| Nuts and Seeds | Calories (Kcal) |
|---|---|
| Almonds | 579 |
| Walnuts | 654 |
| Cashews | 553 |
| Pecans | 691 |
| Pistachios | 562 |
| Macadamia Nuts | 718 |
| Hazelnuts | 628 |
| Brazil Nuts | 656 |
| Sunflower Seeds | 584 |
| Pumpkin Seeds | 559 |
| Sesame Seeds | 573 |
| Chia Seeds | 486 |
| Flax Seeds | 534 |
| Pine Nuts | 673 |
| Peanuts | 567 |
Condiments and Spices Calories
Here's the caloric content for various condiments and spices per 100 grams:
| Condiment/Spice | Calories (Kcal) |
|---|---|
| Sugar | 387 |
| Salt | 0 |
| Honey | 304 |
| Ketchup | 100 |
| Mustard | 66 |
| Mayonnaise | 680 |
| Soy Sauce | 60 |
| Black Pepper | 255 |
| Cinnamon | 247 |
| Turmeric | 312 |
| Garlic Powder | 331 |
| Ginger Powder | 347 |
| Chili Powder | 282 |
| Paprika | 282 |
| Cumin | 375 |
| Nutmeg | 525 |
| Oregano | 265 |
| Vanilla Extract | 288 |
| Green chillies | 45.6 |
| Coriander seeds | 268.8 |
| Curry leaves | 63.5 |
| Garlic | 123.8 |
| Ginger, fresh | 54.9 |
| Mint leaves | 37 |
| Onion | 48 |
| Asafoetida | 331.5 |
| Cardamom, green | 255 |
| Red chillies | 236.6 |
| Cloves | 186.6 |
| Cumin seeds | 304.4 |
| Black cumin (Kalonji) | 345 |
| Fenugreek seeds | 234.9 |
| Basil seeds | 22 |
| Anise seeds | 153.3 |
| Pepper, black | 217.4 |
| Poppy seeds | 422.5 |
| Turmeric powder | 280.5 |
Calories Charts of Fat And Oils
Even though all oils have similar caloric values, their nutritional profiles can differ significantly. Some oils are more prosperous in saturated fats, while others are high in monounsaturated or polyunsaturated fats.
Below is a list of various fats and oils per 100 grams.
| Fats and Oils | Calories (Kcal) |
|---|---|
| Olive Oil | 884 |
| Canola Oil | 884 |
| Sunflower Oil | 884 |
| Coconut Oil | 862 |
| Corn Oil | 884 |
| Peanut Oil | 884 |
| Sesame Oil | 884 |
| Avocado Oil | 884 |
| Flaxseed Oil | 884 |
| Safflower Oil | 884 |
| Fish Oil | 902 |
| Butter | 717 |
| Ghee | 900 |
| Lard | 902 |
| Margarine | 713 |
| Shortening | 884 |
| Tallow | 902 |
Chart Of Calories In Milk and Milk Products
Here's a table showing the calories in different types of milk and milk products per 100 grams.
| Milk and Milk Products | Calories (Kcal) |
|---|---|
| Whole Milk | 64 |
| Skim Milk | 35 |
| 2% Milk | 50 |
| Yogurt (Plain) | 59 |
| Greek Yogurt (Plain) | 96 |
| Buttermilk | 40 |
| Cream | 340 |
| Sour Cream | 193 |
| Cheese (Cheddar) | 402 |
| Cheese (Mozzarella) | 280 |
| Cheese (Parmesan) | 431 |
| Cottage Cheese | 98 |
| Ice Cream | 207 |
| Ricotta Cheese | 174 |
| Butter | 717 |
| Ghee | 900 |
List Of Calories In Egg, Poultry and Animal Meat
These approximate figures may vary depending on the cooking method, added ingredients, and specific cuts.
Here's how many calories are in 100 grams of egg, poultry, or animal meat:
| Egg, Poultry, and Meat | Calories (Kcal) |
|---|---|
| Chicken Breast | 165 |
| Chicken Thigh | 209 |
| Chicken Liver | 172 |
| Turkey (cooked) | 135 |
| Duck | 337 |
| Whole Egg | 143 |
| Egg White | 52 |
| Egg Yolk | 322 |
| Beef (lean) | 250 |
| Pork | 242 |
| Lamb | 294 |
| Fish (Salmon) | 208 |
| Fish (Tuna) | 184 |
| Shrimp | 99 |
| Lobster | 89 |
| Crab | 82 |
| Venison | 158 |
Calories In Fish and Seafood
Fish and seafood are usually low in fat, but they contain a lot of sodium, especially if they are canned or smoked. Choose options that meet your dietary needs and preferences.
The caloric content of various fish and seafood per 100 grams is shown below.
| Fish and Seafood | Calories (Kcal) |
|---|---|
| Salmon (fresh) | 208 |
| Tuna (fresh) | 184 |
| Cod | 82 |
| Sardines | 208 |
| Mackerel | 262 |
| Halibut | 91 |
| Tilapia | 96 |
| Shrimp | 99 |
| Lobster | 89 |
| Crab | 82 |
| Oysters | 81 |
| Clams | 75 |
| Squid | 92 |
| Octopus | 82 |
| Trout | 141 |
| Anchovies | 210 |
Miscellaneous Foods Calories List
Foods in the "Miscellaneous" category can include a variety of items that don't easily fit into the other food categories. Their caloric content can differ quite a bit.
| Miscellaneous Foods | Calories (Kcal) per 100 grams |
|---|---|
| Protein Powder | 400 |
| Dark Chocolate | 546 |
| Gelatin | 335 |
| Coconut Flakes | 660 |
| Tofu | 76 |
| Seaweed | 45 |
| Pickles | 11 |
| Olives | 115 |
| Popcorn | 375 |
| Pretzels | 380 |
| Beef Jerky | 410 |
| Rice Cakes | 387 |
| Almond Butter | 614 |
| Hummus | 166 |
| Nutritional Yeast | 325 |
| Agave Syrup | 310 |
| Maple Syrup | 260 |
| Soy Sauce | 60 |
| Worcestershire Sauce | 78 |
| Mustard | 66 |
| Ketchup | 100 |
| Mayonnaise | 680 |
| Salsa | 40 |
| Tabasco Sauce | 15 |
| Honey | 304 |
| Nutella | 546 |
| Miso Paste | 200 |
| Vegemite | 160 |
| Molasses | 290 |
Calories In South Indian Dishes
South Indian cuisine is known for its flavorful and aromatic dishes. The food is generally considered healthy due to the extensive use of ingredients like rice, lentils, and coconut.
However, it's still important to be mindful of the caloric content of these foods, especially if you're watching your weight or managing other health conditions.
Below is a table that shows how many calories each South Indian food item has.
Please note that these calorie counts are approximate and can change depending on the recipe, preparation method, and serving size.
| South Indian Food Items | Serving Size (grams) | Calories (Kcal) |
|---|---|---|
| Dosa (plain) | 100 | 162 |
| Idli | 1 piece (approx 30g) | 39 |
| Uttapam | 100 | 192 |
| Vada | 1 piece (approx 20g) | 50 |
| Pongal | 100 | 128 |
| Upma | 100 | 130 |
| Bisi bele bath | 100 | 125 |
| Rava Kesari | 100 | 180 |
| Coconut Chutney | 1 tbsp (approx 15g) | 45 |
| Sambar | 100 | 81 |
| Rasam | 100 | 30 |
| Appam | 1 piece (approx 30g) | 80 |
| Avial | 100 | 150 |
| Puttu | 100 | 130 |
| Kozhukattai | 1 piece (approx 20g) | 50 |
| Banana Chips | 100 | 519 |
| Payasam | 100 | 160 |
Calories In North Indian Foods and Dishes
North Indian cuisine is known for its rich gravies, spicy vegetable stir-fries, flavorful flatbreads, and mouth-watering taste. It's useful to know the caloric content of popular dishes if you're trying to monitor your calorie intake.
| North Indian Food Items | Serving Size (grams) | Calories (Kcal) |
|---|---|---|
| Roti | 1 piece (approx 30g) | 80 |
| Naan | 1 piece (approx 40g) | 145 |
| Butter Chicken | 100 | 170 |
| Paneer Butter Masala | 100 | 150 |
| Dal Makhani | 100 | 130 |
| Chole | 100 | 105 |
| Palak Paneer | 100 | 180 |
| Rajma | 100 | 128 |
| Aloo Gobi | 100 | 75 |
| Tandoori Chicken | 100 | 195 |
| Chicken Biryani | 100 | 165 |
| Vegetable Biryani | 100 | 130 |
| Gajar Ka Halwa | 100 | 260 |
| Raita | 100 | 60 |
| Pani Puri | 1 piece (approx 10g) | 30 |
| Pakora | 1 piece (approx 20g) | 50 |
| Kheer | 100 | 180 |
| Lassi | 100 | 70 |
Calories in Your Favourite Indian Snacks
Fried snacks are often the star of parties, gatherings, and every day snacking. However, they can be high in calories and fats.
If you want to eat fewer calories, eat these fried snacks in moderation and pair them with other healthy foods.
| Fried Snack Items | Serving Size (grams) | Calories (Kcal) |
|---|---|---|
| Potato Chips | 100 | 547 |
| French Fries | 100 | 312 |
| Fried Chicken | 100 | 290 |
| Onion Rings | 100 | 410 |
| Mozzarella Sticks | 100 | 352 |
| Samosas | 1 piece (approx 40g) | 120 |
| Pakoras | 100 | 250 |
| Doughnuts | 1 piece (approx 50g) | 200 |
| Spring Rolls | 1 piece (approx 30g) | 80 |
| Nachos with Cheese | 100 | 465 |
| Chicken Nuggets | 100 | 270 |
| Tempura Vegetables | 100 | 175 |
| Jalapeño Poppers | 100 | 280 |
| Falafel | 100 | 333 |
| Churros | 100 | 326 |
| Chicken Wings | 100 | 290 |
| Prawn Crackers | 100 | 542 |
| Corn Dogs | 1 piece (approx 75g) | 220 |
Non-Fried Snacks
Calories In Vegetarian Dishes
Indian vegetarian dishes are known for their vibrant spices, varied flavors, and extensive use of vegetables and legumes. While these dishes can be nutrient-dense and high in fiber and protein.
| Indian Vegetarian Dishes | Serving Size (grams) | Calories (Kcal) |
|---|---|---|
| Palak Paneer | 100 | 180 |
| Aloo Gobi | 100 | 75 |
| Chole (Chickpea Curry) | 100 | 105 |
| Baingan Bharta | 100 | 100 |
| Paneer Butter Masala | 100 | 150 |
| Dal Makhani | 100 | 130 |
| Vegetable Biryani | 100 | 130 |
| Rajma (Kidney Bean Curry) | 100 | 128 |
| Gobi Manchurian | 100 | 150 |
| Bhindi Masala (Okra) | 100 | 90 |
| Mixed Vegetable Curry | 100 | 95 |
| Methi Malai Matar | 100 | 185 |
| Kadai Paneer | 100 | 170 |
| Vegetable Pulao | 100 | 120 |
| Veg. Kofta Curry | 100 | 140 |
| Masoor Dal (Red Lentil) | 100 | 110 |
| Tofu Tikka | 100 | 130 |
| Poha | 100 | 180 |
Non-Vegetarian Dishes Calories
Indian non-vegetarian cuisine has a lot of delicious dishes that are full of flavors and spices. From tandoori meats to creamy gravies, these dishes are a true feast for the senses. It is useful to know the caloric content of these popular options.
Some of these dishes also offer other nutritional benefits such as protein, so choose according to your dietary needs.
| Indian Non-Vegetarian Dishes | Serving Size (grams) | Calories (Kcal) |
|---|---|---|
| Butter Chicken | 100 | 170 |
| Chicken Biryani | 100 | 165 |
| Tandoori Chicken | 100 | 195 |
| Mutton Rogan Josh | 100 | 200 |
| Chicken Tikka Masala | 100 | 180 |
| Fish Curry | 100 | 140 |
| Prawn Masala | 100 | 160 |
| Keema Curry | 100 | 190 |
| Chicken Korma | 100 | 175 |
| Lamb Vindaloo | 100 | 210 |
| Goan Fish Curry | 100 | 130 |
| Egg Curry | 100 | 140 |
| Malabar Chicken Curry | 100 | 160 |
| Nihari | 100 | 250 |
| Chicken 65 | 100 | 220 |
| Beef Curry | 100 | 210 |
| Amritsari Fish | 100 | 185 |
| Hyderabadi Chicken Curry | 100 | 170 |
Calories In Indian Desserts
Indian desserts are often made with rich ingredients like ghee, sugar, and milk, which makes them delicious but also high in calories. Whether it's festive occasions or family gatherings, sweets are integral to Indian culture.
Please note that these calorie numbers are approximate and may vary depending on the specific recipes, preparation techniques, and serving sizes.
| Indian Desserts | Serving Size (grams) | Calories (Kcal) |
|---|---|---|
| Gulab Jamun | 1 piece (approx 40g) | 150 |
| Rasgulla | 1 piece (approx 30g) | 80 |
| Jalebi | 1 piece (approx 15g) | 60 |
| Ladoo (Besan) | 1 piece (approx 30g) | 120 |
| Kheer | 100 | 180 |
| Gajar ka Halwa | 100 | 260 |
| Soan Papdi | 1 piece (approx 10g) | 40 |
| Peda | 1 piece (approx 20g) | 70 |
| Barfi (Milk) | 1 piece (approx 20g) | 85 |
| Rasmalai | 1 piece (approx 40g) | 125 |
| Chikki (Peanut) | 1 piece (approx 20g) | 90 |
| Sandesh | 1 piece (approx 20g) | 75 |
| Mysore Pak | 1 piece (approx 20g) | 100 |
| Malpua | 1 piece (approx 30g) | 150 |
| Kulfi | 1 stick (approx 50g) | 100 |
| Imarti | 1 piece (approx 30g) | 150 |
| Shrikhand | 100 | 200 |
| Aamras | 100 | 90 |
Drinks and Beverages Calories Chart
Drinks and beverages can add a significant number of calories to your daily intake without you even realizing it. From sweetened sodas to healthy smoothies, the calorie content can vary widely.
| Drinks and Beverages | Serving Size (ml) | Calories (Kcal) |
|---|---|---|
| Water | 100 | 0 |
| Green Tea | 100 | 0 |
| Black Coffee | 100 | 2 |
| Milk (Whole) | 100 | 64 |
| Milk (Skimmed) | 100 | 42 |
| Orange Juice | 100 | 45 |
| Apple Juice | 100 | 46 |
| Coca-Cola | 100 | 42 |
| Sprite | 100 | 41 |
| Beer | 100 | 43 |
| Red Wine | 100 | 85 |
| White Wine | 100 | 82 |
| Smoothie (Fruit-based) | 100 | 55 |
| Chai (Milk Tea) | 100 | 40 |
| Lassi (Sweet) | 100 | 150 |
| Lassi (Salted) | 100 | 70 |
| Coconut Water | 100 | 19 |
| Lemonade | 100 | 40 |
| Sports Drink (e.g., Gatorade) | 100 | 24 |
| Espresso | 30 (1 shot) | 2 |
References
- USDA FoodData Central: https://fdc.nal.usda.gov/index.html - Database of nutrition data for many foods, including items like condiments, oils, etc.
- FatSecret: https://www.fatsecret.com/calories-nutrition/ - Nutrition data for many brands and types of foods. Can search for items like mayonnaise, ketchup, etc.
- MyFitnessPal: https://www.myfitnesspal.com/food/calorie-chart-nutrition-facts - Crowdsourced database of nutrition info. Good source for prepared/packaged foods.
- CalorieKing: https://www.calorieking.com/foods/ - Nutrition data for common foods, including many condiments and prepared items.
