ThaliScanIndian food calorie chart
Calories and protein for 55 everyday Indian foods, per roti, katori and plate, with the weight of every portion.
Find your food below and compare your plate with the portion and its weight. Tap a food for carbs, fat, more portion sizes, a typical plate and why numbers for it differ from site to site.
Values per 100 g come from the Indian Nutrient Databank (cooked dishes, from standard recipes) and the Indian Food Composition Tables 2017 (boiled egg and milk). Full credits are at the end of this page.
Rotis & parathas
| Food | Portion | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Roti (chapati) | 1 roti (38 g) | 77 | 2.2 |
| Plain paratha | 1 paratha (60 g) | 179 | 3.0 |
| Aloo paratha | 1 aloo paratha (100 g) | 205 | 3.7 |
| Gobi paratha | 1 gobi paratha (90 g) | 160 | 3.4 |
| Paneer paratha | 1 paneer paratha (90 g) | 237 | 7.2 |
| Methi thepla | 1 methi thepla (36 g) | 125 | 3.2 |
| Naan | 1 naan (90 g) | 258 | 7.2 |
| Makki ki roti | 1 makki ki roti (70 g) | 185 | 2.4 |
| Puran poli | 1 puran poli (70 g) | 257 | 6.7 |
Breakfast & snacks
| Food | Portion | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Idli | 1 idli (40 g) | 55 | 1.9 |
| Masala dosa | 1 masala dosa (210 g) | 346 | 6.9 |
| Rava dosa | 1 rava dosa (73 g) | 166 | 5.3 |
| Uttapam | 1 uttapam (100 g) | 256 | 6.2 |
| Pesarattu (moong dal dosa) | 1 pesarattu (80 g) | 229 | 9.9 |
| Rava upma | 1 small katori (106 g) | 157 | 3.5 |
| Kanda poha | 1 small katori (98 g) | 177 | 4.8 |
| Besan chilla | 1 besan chilla (52 g) | 71 | 4.1 |
| Moong dal chilla | 1 moong dal chilla (120 g) | 186 | 8.4 |
| Khaman dhokla | 1 piece (30 g) | 65 | 4.0 |
Khichdi
| Food | Portion | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Sabudana khichdi | 1 bowl (271 g) | 507 | 7.4 |
| Vegetable khichdi | 1 bowl (250 g) | 358 | 14.0 |
Dal, rajma, chole & sambar
| Food | Portion | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Chana dal | 1 bowl (292 g) | 291 | 12.1 |
| Rajma | 1 small katori (120 g) | 172 | 7.1 |
| Chole (chickpea curry) | 1 small katori (120 g) | 196 | 7.3 |
| Sambar | 1 large katori (257 g) | 249 | 8.6 |
| Rasam | 1 bowl (250 g) | 81 | 2.8 |
Rice & biryani
| Food | Portion | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Boiled rice (chawal) | 1 full plate (300 g) | 352 | 7.8 |
| Plain pulao | 1 full plate (308 g) | 432 | 7.2 |
| Jeera rice | 1 full plate (271 g) | 366 | 6.7 |
| Lemon rice | 1 full plate (319 g) | 562 | 13.6 |
| Curd rice | half plate (216 g) | 423 | 12.4 |
| Veg biryani | 1 full plate (302 g) | 527 | 9.5 |
| Mutton biryani | half plate (208 g) | 397 | 15.4 |
| Chicken pulao | 1 full plate (325 g) | 493 | 19.7 |
Paneer dishes
| Food | Portion | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Paneer butter masala | 1 medium katori (157 g) | 229 | 11.0 |
| Matar paneer | 1 bowl (277 g) | 373 | 18.3 |
| Shahi paneer | 1 bowl (259 g) | 405 | 13.1 |
Sabzi
| Food | Portion | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Aloo gobi | 1 medium katori (176 g) | 187 | 3.3 |
| Aloo matar | 1 bowl (277 g) | 279 | 9.6 |
| Baingan bharta | 1 bowl (326 g) | 212 | 4.5 |
| Bhindi sabzi | 1 medium katori (166 g) | 184 | 3.0 |
| Sarson ka saag | 1 medium katori (142 g) | 125 | 4.3 |
Chicken, fish & eggs
| Food | Portion | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Chicken curry | 1 bowl (248 g) | 320 | 29.2 |
| Butter chicken | 1 bowl (275 g) | 377 | 30.0 |
| Tandoori chicken | 1 piece (100 g) | 145 | 16.3 |
| Fish curry (machli curry) | 1 bowl (254 g) | 282 | 22.3 |
| Egg curry (anda curry) | 1 medium katori (152 g) | 179 | 8.2 |
| Boiled egg | 1 boiled egg (50 g) | 74 | 6.7 |
| Fried egg | 1 fried egg (58 g) | 130 | 6.7 |
Sweets
| Food | Portion | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Gajar ka halwa | 1 medium katori (168 g) | 290 | 5.2 |
| Atta besan ladoo | 1 atta besan ladoo (40 g) | 201 | 3.8 |
| Kaju katli | 1 piece (10 g) | 42 | 0.5 |
Raita, chaas & milk
| Food | Portion | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Lauki raita | 1 medium katori (153 g) | 86 | 6.1 |
| Chaas (namkeen lassi) | 1 glass (250 g) | 47 | 3.4 |
| Whole cow milk | 1 glass (250 g) | 182 | 8.2 |
How portions are set
Each portion is ThaliScan's typical home portion for that dish, the same one the app starts with when you log it. A katori, bowl or plate of a thick dish weighs more than one of a thin dish, so weights differ between foods:
- Roti: 38 g each; other breads and pieces are weighed one by one
- Small katori: 98 to 120 g, depending on the dish
- Medium katori: 142 to 176 g, depending on the dish
- Large katori: 257 g (sambar)
- Bowl: 248 to 326 g, depending on the dish
- Glass: 250 g
- Half plate: 208 to 216 g, depending on the dish
- Full plate: 271 to 325 g, depending on the dish
Portion values are calculated from the per-100 g figures at the weight shown, so you can scale them to your own plate.
Sources: Per-100 g values from the Indian Nutrient Databank (INDB), described in Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (article, published under CC BY 4.0). Adapted by ThaliScan: values per portion and for several portions are calculated from the per-100 g figures at the weights shown.
Boiled egg and milk: Per-100 g values from Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. Values per portion are calculated by ThaliScan from the per-100 g figures at the weights shown.
Last checked: 10 October 2026. Estimates for general wellness, not medical advice.