Indian Food Calorie Calculator – Roti, Dal, Biryani, Samosa & More

🇮🇳 Made for Indian Diets

Indian Food Calorie Calculator

Track calories in roti, dal, sabzi, biryani, samosa, chai and 60+ authentic Indian dishes. Finally a calorie counter that actually knows what you eat.

🥘 Pick Your Food

Total Calories

kcal

Protein

Carbs

Fat

Daily Goal 2000 kcal

Set goal: kcal

🍽️ My Plate

🫙

Add food from the left to start tracking

🫓

Roti vs Rice

1 medium roti = ~80 kcal. 1 cup cooked rice = ~200 kcal. Roti wins for calorie control but rice has faster energy.

🥣

Dal Power

Dal is a protein powerhouse. 1 bowl (~180ml) = ~130 kcal with 8-9g protein. A healthy Indian staple.

☕

Chai Calories

Masala chai with full-fat milk and 2 tsp sugar = ~80 kcal per cup. Switch to low-fat milk to cut to ~50 kcal.

🥟

Samosa Alert

1 medium samosa = ~150-170 kcal. Mostly from the fried pastry shell. Baked samosa can cut that by 40%.

🍚

Biryani Facts

1 plate of chicken biryani (~300g) = ~400-450 kcal. Vegetable biryani is lighter at ~300 kcal per plate.

🥗

Sabzi Smarts

Dry sabzi (aloo, bhindi) = 80–120 kcal per serving. Paneer-based curries can be 200–300+ kcal due to fat content.

🔬

Data Sources & Research References

Calorie values are based on these peer-reviewed studies, government nutrition databases, and scientific publications.

🇮🇳

Indian Food Composition Tables (IFCT 2017)

National Institute of Nutrition (NIN), ICMR. The most comprehensive government database of Indian food nutrition values.

ifct.in ↗

🥗

Nutritive Value of Indian Foods – NIN/ICMR

National Institute of Nutrition, Hyderabad. Long-standing reference for calorie and macro data in Indian foods.

nin.res.in ↗

📊

USDA FoodData Central

U.S. Department of Agriculture. Global nutritional database cross-referenced for South Asian food entries.

fdc.nal.usda.gov ↗

📄

Glycemic Index of Indian Foods – PubMed

Shobana et al. (2012). Published in the Journal of the American College of Nutrition. Covers GI and caloric data for staple Indian foods.

pubmed.ncbi.nlm.nih.gov ↗

🧬

Nutrient Composition of Indian Diets – PubMed

Mahesh et al. (2019). Analysis of macronutrient profiles in traditional Indian meals. Published in Nutrients journal.

pubmed.ncbi.nlm.nih.gov ↗

🌐

WHO Healthy Diet Guidelines

World Health Organization dietary guidelines used for daily calorie intake reference (2000 kcal standard for adults).

who.int ↗

📋

ICMR Dietary Guidelines for Indians (2024)

Indian Council of Medical Research. Latest 2024 guidelines on calorie requirements, serving sizes, and balanced Indian diets.

icmr.nic.in ↗

🌾

Legumes & Lentils Nutritional Profile

Rebello et al. (2015). Comprehensive analysis of protein, fibre, and caloric content in legumes including dal varieties.

pubmed.ncbi.nlm.nih.gov ↗

⚠️

Disclaimer: Calorie values shown are approximate and based on standard serving sizes from the sources above. Actual values may vary depending on recipe, cooking method, oil used, and regional variation. This tool is for general guidance only — consult a registered dietitian or nutritionist for personalized dietary advice.

About This Indian Food Calorie Calculator

This free Indian food calorie calculator helps you track the nutritional value of 60+ authentic Indian dishes — from everyday staples like roti, dal, and sabzi to popular snacks like samosa, pakora, and chai. Unlike generic calorie apps, this tool is built specifically for Indian eating habits and cuisine.

Calorie values are based on standard Indian serving sizes. Use this tool as a guide for maintaining a healthy Indian diet, managing weight, or tracking macros (protein, carbohydrates, and fat). Always consult a nutritionist or dietitian for personalized dietary advice.

Keywords: indian food calorie calculator, roti calorie count, dal calories, biryani calories, samosa calories, chai calories, indian diet tracker, calorie counter india, indian food nutrition

Indian Food Calorie Calculator (No Login)