Are You Aware Of The Calories In Indian Food Items: Let’s Figure It Out!

Curious about the calories in Indian food item? Indian food is bursting with flavors, but it’s also easy to underestimate the calorie content of your favorite dishes.

A study published in the Journal Of Continuing Education found that calorie awareness significantly improves weight management. Traditional home-cooked Indian meals can range from 200 to 700 calories per serving, depending on ingredients and cooking methods.

If you’ve ever wondered how many calories your idli paratha breakfast, rajma-chawal lunch, or evening samosa snack contains, this guide breaks it all down for you. Get ready to explore the calorie counts of popular Indian foods, plus some smart swaps to keep your meals both delicious and balanced!

Calories In Common Indian Food Categories

Is Indian food high in calories? Indian cuisine is diverse, flavorful, and packed with a mix of nutritious dishes. Whether you’re tracking calories for weight management or just curious about your daily intake, here’s a breakdown of calories in Indian food item.

Calories In Indian Breakfast Items

A hearty Indian breakfast can either be light or calorie-dense, depending on how it is prepared.

• Poha (1 cup) – approx 250 kcal
• Upma (1 cup) – approx 220 kcal
• Idli (1 piece) – approx 40 kcal
• Dosa (1 medium) – approx 168 kcal
• Paratha (1 piece, plain) – approx 260 kcal (stuffed varieties like aloo paratha can exceed 300 kcal)
• Misal Pav (1 plate) – approx 400 kcal
• Chole Bhature (1 serving) – approx 450-500 kcal

Calories In Indian Lunch & Dinner Items

Meals typically include a balanced mix of carbs, proteins, and fats to support overall nutrition.

• Roti (1 piece, whole wheat) – approx 120 kcal
• Rice (1 cup cooked) – approx 200 kcal
• Dal (1 cup cooked) – approx 150 kcal
• Sabzi (1 cup mixed vegetables, cooked with light oil) – approx 120-180 kcal
• Sambar (1 cup) – approx 150 kcal
• Rajma (1 cup cooked with gravy) – approx 250 kcal
• Biryani (1 plate, chicken/veg) – approx 500-700 kcal
• Khichdi (1 cup, moong dal + rice) – approx 250 kcal

Calories In Indian Snacks & Street Food

Indian snacks can range from deep-fried delights to light munchies; for instance, samosas are crispy and rich, whereas roasted makhana is a healthier option.

• Samosa (1 piece, medium) – approx 150-200 kcal
• Pakoras (100g, mixed vegetables) – approx 300 kcal
• Vada Pav (1 piece) – approx 280 kcal
• Pav Bhaji (1 plate with buttered pav) – approx 450 kcal
• Bhel Puri (1 serving) – approx 250 kcal
• Pani Puri (6 pieces with stuffing and water) – approx 180-220 kcal

Calories In Indian Sweets & Desserts

Traditional Indian sweets, on the other hand, are often high in sugar and fat.

• Gulab Jamun (1 piece) – approx 150 kcal
• Jalebi (1 piece, medium) – approx 150-200 kcal
• Rasgulla (1 piece, medium) – approx 120 kcal
• Kheer (1 cup) – approx 300 kcal
• Ladoo (1 piece, besan/motichoor) – approx 180-250 kcal
• Halwa (1 serving, gajar/sooji) – approx 300-400 kcal

Calories In Indian Beverages

Drinks can add significant calories, especially if sweetened.

• Chai (with milk and sugar, 1 cup) – approx 100 kcal
• Lassi (sweet, 1 cup) – approx 220 kcal
• Buttermilk (1 cup, unsweetened) – approx 50 kcal
• Coconut Water (1 cup) – approx 45 kcal
• Sugarcane Juice (1 glass, approx 250 ml) – approx 180 kcal

By being mindful of portions and making smarter choices, you can enjoy your favorite Indian foods while maintaining a balanced diet!

Switch From High To Low Calories Indian Food Items

Now that we have shared a list of items that you think are healthy but are not, here are various swap options available for you in different categories that will help you choose food with fewer calories.

1. Low Calories Fast Food Swap

Firstly, number one on the list is your favorite kind of swap. This is an amazing swap option to help you with all your cravings while still taking care of your weight! Woohoo!

So, here is the quantity and exact calories of each food item:

• 5 pc Tandoori momos (394 kcal) -5 pc Steamed Momos (175 kcal)
• 2 slices cheese burst pizza (596 kcal) -2 slices thin crust pizza (340 kcal)
• Chhole bhature (1022 kcal) (2 bhature+ 1 bowl chhole) -Matar kulcha (300 kcal) (2 kulche+ 1 bowl matar)
• 1 plate Veg biryani (290 kcal) – 1 plate Veg Pulao (162 kcal)

*These calories are based on the standard/ common recipes used. However, they can vary based on the number of ingredients used (eg- more oil more calories).

2. Biscuit Swap

So, here are the lower-calorie and less-sugar versions of high-calorie biscuits. You can choose them based on your preferences and dietary needs. Finally, this cheat sheet is all yours.

1) dark fantasy 52 kcal – Hide n seek 23.95 kcal
2) mc vities digestive 38.8 kcal – Parle G 18 kcal
3) bourbon 49.3 kcal – Nicetime biscuits 27.7 kcal
4) Oreo 38.6 kcal – Milk bikis 23.5 kcal
5) Sunfeast oats 43.4 kcal – Cracker 27.6 kcal

3. Low Calories In Indian Food Item Is (Roti/Parantha) Swap

Being Indians how can we not include our desi roti swap post? Also, this post will help you every time you go to a desi Indian restaurant or even order some desi khana. 

• Amritsari Aloo kulcha 270 kcal – Tandoori Aloo Parantha 190 kcal
• Butter naan 313 kcal – Missi Roti 181 kcal
• Bhatura 230 kcal – Puri 141 kcal
• Laccha paratha 268 kcal – Gobhi Paratha 182 kcal
• Paneer parantha 276 kcal – Mooli Paratha 171 kcal
• Garlic Naan 262 kcal – Tandoori Roti 165 kcal 

4. Night Craving Swap

For your reference, we have carefully taken the given quantity of each item to ensure accuracy.

• LAYS (100 gm) Swap with Pop-corn (100 gm)
• 1 serving of Peanut masala (47gm) with 1 serving of cooked Black channa chat (55 gm)
• 1 Pack of Maggi compared to 1 serving of Vermicelli Upma with Veggies (80 gm)
• Butter chicken 1 serving (100 gm) with 2 Naan is compared with 1 serving (100 gm) Masala chicken with 2 roti.
• 1 serving Brownie (60 gm) compared to 1 McDonald’s Soft Serve cone.

5. Less Calories In Indian Food Item Desi Swap

Saved the best for the last this particular calorie in an Indian food item is going to be every Indian dream come true. So have a look:

• Vegetable chow mein- 273.5 kcal – Vermicelli- 171 kcal (Both 222 g)
• 2 slice cheese burst pizza- 596 kcal
• 1 Paneer paratha- 276 kcal
• 1 Aloo tikki Burger- 340 kcal
• 1 Vada pav- 263 kcal
• 2 pc hot and crispy chicken- 529.4 kcal
• 4 pc Chicken Tikka- 240 kcal
• 1 pc brownie (280 kcal) – 1 bowl kheer (100-120 ml) (118 kcal).

Perks Of Eating Low Calorie Indian Food Items

You might not be aware but consuming low calorie Indian food can really help you be healthy:

1. Low-calorie foods can help you lose weight, as it reduces your overall calorie intake.
2. Eating fewer calorie foods can lead to improved overall health. Eating fewer calories can reduce your risk of developing chronic diseases such as diabetes, heart disease, and cancer.
3. Further, low-calorie foods can give you more energy, as your body will be using fewer calories to digest the food.
4. Also, low-calorie foods can help improve your mood, reducing feelings of hunger and fatigue.
5. These foods can also help to reduce the risk of overeating, as they will provide you with fewer calories.
6. Moreover, consuming a calorie deficit diet can help improve your digestion, as your body will use fewer calories to digest the food.
7. Eating low-calorie foods can help reduce your blood pressure and improve your heart health.
8. It can help to improve your cholesterol levels, as it will reduce your overall calorie intake.
9. Besides, low-calorie foods can help improve your blood glucose levels, as they will reduce your overall calorie intake.
10. Low-calorie foods can help reduce your risk of developing obesity, as they will reduce your overall calorie intake.

It’s A Swapping End

Indian cuisine offers a mix of nutritious and calorie-dense foods. Therefore, here’s a breakdown of Indian food calories:

Breakfast Items

• Poha (1 cup) – 250 kcal
• Idli (1 piece) – 40 kcal
• Dosa (1 medium) – 168 kcal
• Paratha (1 plain) – 260 kcal (stuffed: 300+ kcal)
• Chole Bhature (1 serving) – 450-500 kcal

Lunch & Dinner Items

• Roti (1 piece) – 120 kcal
• Rice (1 cup cooked) – 200 kcal
• Dal (1 cup cooked) – 150 kcal
• Rajma (1 cup) – 250 kcal
• Biryani (1 plate) – 500-700 kcal

Snacks & Street Food

• Samosa (1 piece) – 150-200 kcal
• Pakoras (100g) – 300 kcal
• Pav Bhaji (1 plate) – 450 kcal
• Pani Puri (6 pieces) – 180-220 kcal

Sweets & Desserts

• Gulab Jamun (1 piece) – 150 kcal
• Jalebi (1 piece) – 150-200 kcal
• Kheer (1 cup) – 300 kcal
• Halwa (1 serving) – 300-400 kcal

Beverages

• Chai (with milk & sugar, 1 cup) – 100 kcal
• Lassi (sweet, 1 cup) – 220 kcal
• Sugarcane Juice (1 glass) – 180 kcal

Low-Calorie Alternatives to High-Calorie Indian Dishes

• Fast Food Swaps: Steamed momos instead of fried momos, thin crust pizza instead of cheese burst, veg pulao instead of biryani.
• Biscuit Swaps: Choose Hide & Seek (23.9 kcal) instead of Dark Fantasy (52 kcal), and opt for digestive biscuits rather than cream biscuits.
• Roti/Paratha Swaps: Missi roti instead of butter naan, gobhi paratha instead of laccha paratha.
• Night Craving Swaps: Popcorn instead of chips, black chana chaat instead of peanut masala.
• Desi Food Swaps: Choose vermicelli over chow mein for a lighter option, opt for grilled chicken tikka instead of fried chicken for a healthier choice, and go for kheer rather than a brownie to satisfy your sweet tooth with less guilt.

Perks of Eating Low-Calorie Indian Food

• It aids in weight loss
• In addition, it reduces the risk of chronic diseases.
• Furthermore, it improves energy levels, digestion, and heart health.
• Additionally, it helps regulate blood sugar and cholesterol.

By making mindful choices, you can enjoy Indian food while maintaining a healthy balance!

How A Diet Plan Can Help In A Healthy Transformation

Marium, a working professional from Ontario, Canada reached out to Fitelo after getting to know about the fitelo obesity diet plan and how it tackles stuck weight issues. Moreover, with expert guidance and Fitelo’s diet plan, she was able to reduce her weight. So, read her story to know how she did it!

Marium Weight Loss Story Will Blow Your Mind!

Frequently Asked Questions

How Many Calories Are In A Plate Of Indian Food?

The calorie count in a plate of Indian food can vary widely depending on the dish and its ingredients. For instance, on average, a typical plate can range from 300 to 700 calories; however, richer dishes tend to contain more.

How Many Calories Are In An Indian Food List?

The calorie content of Indian food varies depending on ingredients, cooking methods, and also portion sizes. So, to give you a better idea, here’s a general calorie list for common Indian foods:

• Dal (1 cup): 150-200 calories
• Roti (1 medium): 70-100 calories
• Chicken curry (1 serving): 250-350 calories
• Paneer butter masala (1 serving): 300-400 calories
• Biryani (1 plate): 300-500 calories

Which Are The Highest Calories Food In India? 

Indian foods like butter chicken, paneer butter masala, and biryani are high in calories due to their rich ingredients like cream, oil, and rice. Fried snacks like samosas and pakoras also tend to be calorie-dense.

How To Calculate Calories Of Indian Food?

To calculate calories in Indian food, you can either use a calorie-counting app or refer to nutritional labels if available. Meanwhile, for homemade dishes, estimate the calories based on the ingredients and their quantities, while also considering their typical calorie content.

Fun Fact

We have talked so much about healthy swaps how can we not include something healthy to start your morning? So, here is a last healthy swap for today, jeera water vs honey water. Do you know? A Tsp Of Jeera water contains almost zero sugar & just 8 calories whereas a teaspoon of honey contains almost 6g of sugar and 21 calories. Jeera water for weight loss is among the best. So start your morning right!

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.