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Indian cuisine is known for its plentiful spices and herbs, like, turmeric, cumin, garlic, ginger, coriander and fenugreek, which find their way in most of the dishes. The Indian meal is naturally accorded with a plenty of nutrients, which makes up for a balanced diet. India, being a land of diversities, practices both vegetarianism and non-vegetarianism, each type having its unique dishes.  

A typical diet consisting of roti, lentils or chicken/meat, a variety of vegetables, curd or milk and rice along with a daily dose of fruits is enough to provide you with the right amount of carbohydrates, fats, proteins, vitamins and minerals. The Indian bread or roti is, in fact, a very rich source of dietary fibres.

When it comes to nutrition, the Indian diet is highly rewarded, but what about the calories?

Some of the commonly consumed Indian foods like puri (fried bread) or several sweets are exorbitantly high in calories. Other favourite additives like ghee or clarified butter are no less to blame when taken in excess. So, it is important to choose the right foods and be mindful of the number of calories while enjoying your everyday meals.

This article is meant to guide you on the calorie count of most of the popular Indian dishes, so, that you can maintain a healthy track.

  1. What are calories
  2. How to burn calories
  3. Calorie counter for Indian food
  4. 5 high calorie foods that help you lose weight

It is essential to learn about calories before proceeding to its implications. Calories are simply a unit of energy, which is required for your daily functioning. They are present in all food items and even beverages, but the amount of calories in each food varies. Some are calorie dense foods, which provide you with an instant energy, while others are loaded with fewer calories.

Your daily calorie intake depends on your age, height, weight, gender and levels of physical activity, among the many other factors. Typically, men must consume a total of 2500 daily calories to sustain day to day activities, and women must consume 2000. This will ensure a calorie balance and will help you in sustaining a steady weight.

If you are looking for weight loss, you need to maintain a calorie deficit of around 500 calories to achieve your goals. Similarly, for weight gain, an increase in daily calories is recommended. Whatever is your goal, it is important to be mindful of the total calories you consume in a day.

Calories, being a unit of energy, can not just be gained from the food, but can also be spent or burned. While eating right is a way of reducing calorie intake, there are many ways to burn it which include:

  • Brisk walking- brisk walking is the simplest way of burning calories without the use of any special equipment or techniques. It burns approximately 160 to 180 calories in an hour.
  • Biking or cycling- if you love riding, you will be gratified to know that an hour of cycling burns 500 to 600 calories in an hour.
  • Dancing- dancing is yet another activity, which helps you burn calories quickly, while being equally interesting. An hour of dancing will help you burn 350-450 calories depending on the intensity and the form of dance.
  • Cardio and resistance training- if you hit the gym, you are likely to burn over 250-350 calories in just half an hour. Sessions with weights may make you kill around a 100 calories in half an hour.
  • Swimming- engaging most of your body muscles, swimming is the best activity to opt for. It helps you burn over 600-700 calories in an hour when done at a good speed.

So, whatever be your form of exercise, you sure are burning a fair deal of calories. Even while walking your dog or enjoying a morning stroll, calories are gradually disintegrating.

Now that you understand the importance of knowing daily calorie intake to maintain a balance, let’s have a look at the calorie content of some of the basic food items from the Indian diet.

  1. Calorie counter: Indian vegetables
  2. Calorie count for fruits
  3. Calorie counter for Indian breads
  4. Calorie counter: Beverages
  5. Calories in Indian foods
  6. Calorie counter for Indian snacks
  7. Calorie counter for animal foods
  8. Calories in roti

Calorie counter: Indian vegetables

Vegetables are the main part of Indian cuisine, each one having a different set of nutritional values and possessing a distinct amount of calories. Most vegetables are healthy and provide you with a sufficient amount of vitamins and minerals. It is good to devour a variety of vegetables cooked with your favourite Indian spices. One vegetable which is recommended to be eaten in moderation is potato since it is highly starchy. Let’s have a quick look at the calorie counts of Indian vegetables.

Food

Amount

Calories per serving

Mashed potato

1 cup

100

Fried potato

1 cup

200

Mixed vegetable

1 cup

80

Vegetable curry

1 cup

130

Kidney beans or rajma

1 cup

337

Mushrooms

1 cup

296

Sweet potato

1 cup

96

Ladyfinger (bhindi)

1 cup

150

Cauliflower (phool gobhi)

1 cup

150

Cooked corns

1 serving

86

Soybeans

I cup

446

Cabbage (patta gobhi)

1 cup

60

Peas

1 cup

118

Brinjal

1 cup

40

Beans

1 cup

40

Broccoli

1 cup

40

Paneer bhurji

1 cup

412

Aloo saag

1 serving

500

Aloo gobhi

1 serving

330

Capsicum

100 gm

16

Bitter gourd (karela)

100 gm

21

Bottle gourd (lauki)

100 gm

11

French beans

100 gm

24

Zucchini

100 gm

20

Ridge gourd (torai)

100 gm

13

Parwar

100 gm

24

Pumpkin (kaddu)

100 gm

23

Ash gourd (petha)

100 gm

18

Tomato

100 gm

21

Drumsticks (sehjan)

100 gm

67

Cooked fenugreek leaves (methi)

100 gm

34

Radish leaves (mooli ke patte)

100 gm

26

Spinach 

100 gm

24

Sprouts

100 gm

44

Mustard leaves (sarson ka saag)

100 gm

30

Cottage cheese (paneer)

100 gm

258

Palak paneer

1 cup

280

Calorie count for fruits

Most fruits have a host of vitamins, minerals and fibres in the right amounts, and indulging in them is the healthiest thing to do. For those who have a sweet tooth, having a fruit is a healthier alternative than eating a pack of sweets. Let’s have a look at the number of calories present in different fruits.

Fruit

Calories

1 small apple

62

A banana

110

A small mango

42

A bowl of grapes

60

1 sweet lime (mosambi)

27

A few litchis

53

A bowl of melon

23

1 small orange

37

A bowl of pomegranate (anar)

55

A few slices of watermelon

20

1 small guava

32

A bowl of cherries

60

A bowl of strawberries

25

A small pear

37

1 small peach

40

Calorie counter for Indian breads

Breads are a quintessential part of the Indian diet, renowned for its naans. From naan, roti, parantha, poori and chapati, Indian breads are high in carbohydrates and must be eaten in moderation. Let’s have a look at their calorie content:

Bread

Number

Calories per serving

Roti

1

100

Parantha

1

150

Aloo parantha

1

170

Bread

1

45

Small puri

1

75

Bhathura

1

230

Naan

1

262

Butter naan

1

310

Kulcha

1

290

Pav (unbuttered)

1

180

Calorie counter: Beverages

Calories are present in all the foods you eat and drink. Some drinks like water veritably have no calories. When taken before meals, water is known to reduce appetite and promote satiety, as evidenced by various studies. It makes you feel fuller, allowing you to eat lesser during meals. So, having water before meals is highly recommended for those seeking weight loss.

Another beverage with no calories is green tea, which makes for an excellent substitute for your regular sweetened tea. Other drinks like soda or canned cold drinks serve no nutritional value and provide you with empty fattening calories. Let’s have a look at the calories present in common Indian beverages.

Beverage

Calories per serving

A glass of water

0

A cup of green tea or black tea without added sugar

10

Black coffee

10

A cup of regular tea with milk and sugar

45

A cup of cappuccino

45

A cup of plain milk

60

A cup of milk with sugar

75

Milk with added flavours like horlicks or bournvita

120

A cup of fruit juice

120

A bottle of cold drink (any)

90

Bottled beer

200

Soda bottle

10

1 serving of alcohol

75

A glass of milkshake

200

A cup of coconut water

15

A bowl of soup

75

Calories in Indian foods

As Indians, we enjoy a variety of local foods and international cuisines, which is not just limited to the conventional roti sabzi. A lot of herbs and spices are also a part of our cuisine. Let’s see how many calories do these foods contain.

Food item

Quantity

Calories

Boiled rice

1 cup

120

Fried rice

1 cup

150

Vegetable biryani

1 plate

200

Buckwheat (dalia)

1 cup

150

Sweet dalia with milk

1 cup

150

Breakfast cereal or oats with milk

1 cup

150

Papad

1

45

Salad

1 plate

100

Pickles

1 spoon

30

Sambhar

1 cup

150

Idli

1

100

Plain dosa

1

120

Masala dosa

1

250

Kadhi

1 cup

150

Curd

1 cup

100

Any lentils (dal)

1 cup

150

Vermicelli (sewai)

100 gm

333

Jowar

100 gm

334

Bajra

100 gm

347

Ragi

100 gm

320

Quinoa

100 gm

328

Carrot

1

33

Radish

1

32

Garlic

100 grams

149

Sugar

1 spoon

30

Raita

1 serving

20

Tofu

100 gram

76

Calorie counter for Indian snacks

Snacking is an important part of the diet, and a major determinant of health. Healthy snacking, like eating a handful of nuts, is recommended to prevent prolonged gaps between meals, whereas unhealthy snacking and sweets are a major cause of weight gain. Here is a list of some of the common snack items.

Food item

Quantity

Total calories

Almond

100 gram

602

Cashew nut

100 gram

582

Pistachio

100 gram

539

Coconut

100 gram

409

Peanut

500 gram

520

Flax seeds (alsi)

500 gram

534

Fruit cake

1 piece

75

Chocolate cake

1 piece

225

Plain cake

1 piece

135

Biscuit

1

30

Besan barfi

1 piece

220

Carrot halwa

1 bowl

165

Kheer

1 bowl

180

Rasgulla

1

140

Jalebi

20 gram

100

Bread with jam

1

120

Sandwich

1

250

Burger

1

250

Pakodas

50 gram

175

Samosa

1

140

Vada

1

70

Fried rice

1 plate

450

Noodles

1 plate

450

Indian sweets

1 piece

150

Fried nuts

1 cup

300

Pudding

1 cup

200

Jam

1 spoon

30

Bhel puri

1 serving

150

Pani puri

1 serving

150

Chips

1 packet

120

Cutlet

1

75

Bread butter

1

90

Halwa

1 serving

380

French fries

1 serving

427

Namkeen

1 bowl

500

Pav bhaji

1 plate

610

Falooda

1 glass

300

Chhole bhathure 

1 plate

450

Calorie counter for animal foods

Animal products like milk and ghee are an invariable part of the Indian diet. Others like meat, chicken and fish are also consumed widely. It is good to include animal products in moderation for a healthy weight. Here is a guide on the calories present in animal foods.

Food item

Quantity

Calories contained

Whole milk

1 cup

150

Butter

1 tablespoon

45

Ghee

1 tablespoon

45

Egg

1

75

Chicken curry

1 serving

225

Fried fish

1 serving

140

Mutton biryani

1 cup

225

Cream

50 gram

105

Cheese

50 gram

155

Butter chicken

1 serving

490

Chicken tikka masala

1 serving

457

Khoya

100 gram

315

Cooked chicken

100 gram

200

Cooked pork

100 gram

230

Salmon fish

100 gram

172

Pomfret

100 gram

123

Silverfish

100 gram

132

Oyster

100 gram

62

Crab

100 gram

81

Prawns

100 gram

65

Squid

100 gram

80

Meat

1 plate

450

Fried chicken

1 serving

200

Boiled egg

1

80

Scrambled egg

1

80

Fried egg

1

110

Omelette

1

120

Tandoori chicken

1 serving

260

Calories in roti

Roti being a staple in the Indian diet is laden with carbohydrates and other essential nutrients like:

Total calories

100

Carbohydrates

22 gram

Fibres

3 gram

Total fat

1 gram

Protein

4 gram

Calcium

2%

Iron

17%

और पढ़ें ...

References

  1. Office of Disease Prevention and Health Promotion. Chapter 5. A Calorie Is a Calorie, or Is It?. [Internet]
  2. National Health Service [Internet]. UK; What should my daily intake of calories be?.
  3. National Health Portal [Internet] India; Healthy Diet
  4. Office of Disease Prevention and Health Promotion. Table of Contents. [Internet]
  5. Office of Disease Prevention and Health Promotion. Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level. [Internet]
  6. United States Department of Agriculture Agricultural Research Service. HOW MANY CALORIES DOES PHYSICAL ACTIVITY USE (BURN)?. National Nutrient Database for Standard Reference Legacy Release [Internet]
  7. Center for Disease Control and Prevention [internet], Atlanta (GA): US Department of Health and Human Services; How to Use Fruits and Vegetables to Help Manage Your Weight