Calorie Calculator for Indian Foods
Look up calories in Indian foods — dal, rice, roti, sabzi, snacks. Calculate calories for your daily Indian meals.
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.