Indian food calories and macros chart
Most calorie charts list Indian food in grams, which nobody measures at home. This one gives you both: per 100 g values for raw staples, and realistic katori, plate and piece servings for the dishes you actually cook. These are the same numbers built into the ForgeFitWithSidd food log.
How many calories are in one roti?
A medium roti made from roughly 30 g of atta and cooked without oil comes to about 96 calories, with 3.2 g protein, 19.3 g carbs and 0.4 g fat. Size is what changes the number most — a large roti from 45 g of atta is closer to 145 calories, and brushing ghee on top adds roughly 45 calories per teaspoon.
The most accurate way to log rotis is to weigh your atta for the whole batch, then divide by the number of rotis it made. Do it once and you will know your household's real number for good.
Grains and staples
Raw, uncooked weight. Rice roughly triples in weight once cooked, so 100 g raw rice becomes about 300 g on the plate — the calories stay the same.
| Food | Serving | Kcal | P (g) | C (g) | F (g) |
|---|---|---|---|---|---|
| Roti / chapati (from 30g atta) | 1 medium roti | 96 | 3.2 | 19.3 | 0.4 |
| Wheat flour (atta) | 100 g | 320 | 10.6 | 64.2 | 1.3 |
| Maida (refined wheat flour) | 100 g | 352 | 10.4 | 74.3 | 0.5 |
| White rice, raw | 100 g | 356 | 7.9 | 78.2 | 0.5 |
| Basmati rice, raw | 100 g | 356 | 8.1 | 78 | 0.9 |
| Brown rice, raw | 100 g | 354 | 9.2 | 74.8 | 1 |
| Poha (rice flakes), raw | 100 g | 354 | 7.4 | 76.8 | 0.9 |
| Murmura (puffed rice, no oil) | 100 g | 362 | 7.5 | 78 | 1.6 |
Protein, dals and dairy
Dals and beans are listed raw. Protein is the macro most people under-eat, so these are worth knowing by heart.
| Food | Serving | Kcal | P (g) | C (g) | F (g) |
|---|---|---|---|---|---|
| Paneer | 100 g | 305 | 18.9 | 2.4 | 24.8 |
| Chana dal (Bengal gram), raw | 100 g | 329 | 21.6 | 46.7 | 5.3 |
| Rajma (kidney beans), raw | 100 g | 298 | 19.5 | 48.8 | 1.7 |
| Egg, whole, boiled | 100 g (~2 eggs) | 155 | 12.6 | 1.1 | 10.6 |
| Egg white, raw | 100 g | 45 | 10.8 | 0 | 0.1 |
| Curd / plain yogurt | 100 g | 61 | 3.5 | 4.7 | 3.3 |
| Milk, whole | 100 ml | 73 | 3.3 | 4.9 | 4.5 |
| Milk, low fat (2%) | 100 ml | 50 | 3.4 | 4.9 | 2 |
| Milk, skim | 100 ml | 35 | 3.5 | 5 | 0.1 |
| Buttermilk (chaas), plain | 100 ml | 40 | 3.3 | 4.8 | 0.9 |
Cooked dishes, per real serving
These are estimates for restaurant-style or typical home preparations. Oil and ghee are the biggest source of variation between kitchens.
| Food | Serving | Kcal | P (g) | C (g) | F (g) |
|---|---|---|---|---|---|
| Roti with sabzi | 2 roti + 1 katori sabzi | 380 | 9.9 | 57.9 | 12 |
| Dal tadka | 1 katori (180 g) | 180 | 9 | 22 | 5.9 |
| Aloo paratha | 1 paratha (120 g) | 290 | 7 | 40 | 11 |
| Poha | 1 bowl (200 g) | 270 | 6 | 46 | 5 |
| Idli with sambar | 2 idli + sambar | 250 | 9 | 45 | 4 |
| Masala dosa | 1 dosa with potato | 330 | 7 | 48 | 12 |
| Rajma chawal | 1 plate (400 g) | 520 | 18 | 88 | 10 |
| Chicken tikka | 6 pieces (150 g) | 280 | 32 | 6 | 14 |
| Butter chicken | 1 katori (200 g) | 350 | 24 | 10 | 25 |
| Paneer butter masala | 1 katori (200 g) | 380 | 14 | 16 | 30 |
| Chicken biryani | 1 plate (400 g) | 620 | 30 | 75.2 | 22 |
| Chole bhature | 1 plate (2 bhature) | 850 | 22.1 | 104.9 | 37.8 |
Treat cooked-dish numbers as a close estimate, not a lab measurement. Being consistently within about 10% is enough to lose fat or build muscle — precision matters far less than logging every day.
Cooking fats
One teaspoon is about 5 g, one tablespoon about 15 g. This is where hidden calories live: three tablespoons of oil across a day of cooking is roughly 400 calories.
| Food | Serving | Kcal | P (g) | C (g) | F (g) |
|---|---|---|---|---|---|
| Ghee | 100 g | 900 | 0 | 0 | 100 |
| Mustard / groundnut / sesame oil | 100 g | 884 | 0 | 0 | 100 |
| Coconut oil | 100 g | 892 | 0 | 0 | 99.1 |
| Olive oil | 100 g | 899 | 0 | 0 | 99.9 |
Describe your meal
Tell us what you ate and we'll estimate the calories, protein, carbs and fat — using the same numbers as the charts on this site. No sign-up needed.
How to actually use this chart
- Weigh raw, not cooked, wherever you can — raw weights are consistent, cooked weights depend on how much water the food absorbed.
- Measure your own katori and bowl once, in grams. Household sizes vary widely, and this single step removes most logging error.
- Log the oil. It is the most commonly skipped entry and the most calorie-dense one on this page.
- Pick a protein source for every meal. Dal alone rarely gets you there — pair it with curd, paneer, eggs or chicken.
- Do not chase perfect numbers. A rough log every day beats an exact log twice a week.
Looking for snacks and chaat?
Samosa, pakora, pani puri, vada pav, namkeen and mithai are in a separate chart, listed per piece and per plate: Indian snacks calories chart.
Want these numbers turned into your plan?
A chart tells you what food contains. Coaching tells you how much of it you need. Get calorie and macro targets calculated from your own body and goal — built around Indian, Western, vegetarian, non-vegetarian or Jain eating.