Indian Food Calories

Portions That Make Sense

Most food tables list values per 100 g, which is hard to use at the dining table. Few people weigh their dal. This tool shows each food in a portion you’d recognise: a katori of rajma, one roti, one idli, or a glass of milk. You can switch to 100 g if you want to compare foods directly.

Search in English or Hindi, using whichever name you know. Rajma, राजमा, and kidney bean curry all find the same dish, and small spelling slips are fine.

Where the Numbers Come From

Cooked dishes come from the Indian Nutrient Databank, which works out values for Indian recipes from their ingredients. Simple foods such as milk, fruit, and eggs come from USDA FoodData Central, because a single ingredient varies less from kitchen to kitchen. Each result names the exact row it came from, so the figure can be checked.

This list is an early version. Its values have not yet been reviewed by the nutritionist, and the data source is still to be confirmed before launch.

Why Your Own Plate May Differ

Treat these figures as a guide. Home cooking varies, and a tablespoon of ghee or oil can add more energy than people expect. Dal is a good example: a thick dal and a thin one can differ widely for the same katori, and the recipes here lean towards the thinner side. Rice and roti change less, though the size of a roti can vary a great deal from one home to the next.

Using This Well

It helps to look at the whole plate rather than one food. A thali of roti, dal, vegetables, and curd brings together energy, protein, and fibre in a way that no single item does, and the thali builder can add up a whole meal for you. If you are managing a condition such as diabetes, a nutritionist can help you turn these numbers into portions that suit your treatment and your family’s cooking.