Indian Food Calorie Counter
Look up calories in popular Indian foods and dishes. Track your daily calorie intake with Indian recipes.
About this calculator
Look up calories in common Indian foods (roti, rice, dal, sabzi, snacks and sweets), add portions and keep a running daily total.
Values are typical averages. Recipes with more oil, ghee or sugar will be higher.
How to use it
- Search for a food.
- Add the portion.
- Read the running calorie total.
How calories are counted
Energy comes from macronutrients: protein 4 kcal/g, carbohydrate 4 kcal/g, fat 9 kcal/g (alcohol 7 kcal/g). Cooking fat is the main hidden variable: a teaspoon of oil or ghee adds about 40 to 45 kcal. Typical values: one 30 g roti about 85 to 100 kcal, 100 g cooked rice about 130, a katori (150 ml) of dal about 120 to 150, one plain dosa about 130 to 170, 100 g paneer about 265 to 300, a samosa about 250 to 300, one medium banana about 90 to 105.
Worked example
A sample day
| Breakfast: 2 idli + sambar | about 250 kcal |
| Lunch: 2 roti, dal, sabzi, curd | about 550 kcal |
| Snack: fruit + tea | about 150 kcal |
| Dinner: rice, dal, salad | about 450 kcal |
Tips and common mistakes
- Weigh food cooked, not raw, when using cooked values.
- Count cooking oil, ghee and sugar separately.
- Portion sizes matter more than food choice.
- Use averages as guides, not exact measurements.
- Pair calorie tracking with protein and fibre targets.
Frequently asked questions
How many calories in one roti?
About 85 to 100 for a 30 g roti.
How many calories in 100 g cooked rice?
About 130.
Why do homemade versions vary?
Oil, ghee and sugar change the total.
How many calories do I need?
Use the TDEE or calorie calculator for a personal estimate.
Is it accurate?
It is an estimate based on typical recipes.
Is it free?
Yes.