India, a country of diverse culture, practices both vegetarianism and non-vegetarianism with plentiful spices and herbs in Indian cuisines which makes up for a balanced diet. The Indian diet is highly awarded for its nutrition but it has an exorbitant level of calories which is not at all encouraging for a healthy lifestyle.
So, it is vital to make the right choice of food and be mindful by tracking the calorie count while enjoying your everyday meals.So, Lets we see the Indian Food Calorie Chart.
Indian Food Calorie Chart
- Calorie Chart for Indian Vegetables
- Calorie Chart for Fruits
- Calorie Chart for Indian breads
- Calorie Chart for Beverages
- Calories in Indian Foods
- Calories for Indian Snacks
- Calorie Counter for Animal Foods
Calorie Chart for Indian Vegetables
Indian Food Calorie Chart for Indian vegetables are cruciferous and fresh with more nutritional values possessing a distinct number of calories but intake of potato has to be in moderate because it has a rich content of starch.
| Food | Amount | Calories per serving |
| Bottle gourd | 100 gm | 11 |
| Ridge gourd | 100 gm | 13 |
| Bitter gourd | 100 gm | 21 |
| Capsicum | 100 gm | 16 |
| Fenugreek leaves (cooked) | 100 gm | 34 |
| Radish leaves | 100 gm | 26 |
| Spinach | 100 gm | 24 |
| Pumpkin | 100 gm | 23 |
| Zucchini | 100 gm | 20 |
| Drumsticks | 100 gm | 67 |
| Tomato | 100 gm | 21 |
| Sprouts | 100 gm | 44 |
| French beans | 100 gm | 24 |
| Kidney beans | 1 cup | 337 |
| Soya beans | 1 cup | 446 |
| Beans | 1 cup | 40 |
| Peas | 1 cup | 118 |
| Lady’s finger | 1 cup | 150 |
| Cabbage | 1 cup | 60 |
| Cauliflower | 1 cup | 150 |
| Broccoli | 1 cup | 40 |
| Brinjal | 1 cup | 40 |
| Cottage cheese | 100 gm | 258 |
| Palak paneer | 1 cup | 280 |
| Fried potato | 1 cup | 200 |
| Mashed potatoes | 1 cup | 100 |
| Sweet potato | 1 cup | 96 |
| Mushrooms | 1 cup | 296 |
| Mixed Veggies | 1 cup | 80 |
| Vegetable Curry | 1 cup | 130 |
Calorie Chart for Fruits
Indian fruits have a rich content of vitamins, minerals and fibres and for those who have a sweet tooth can eat more fruits as an alternative of consuming sweets.
| Fruits | quantity | Calories |
| Small guava | 1 | 32 |
| Small orange | 1 | 37 |
| Small pear | 1 | 37 |
| Small mango | 1 | 42 |
| Small apple | 1 | 62 |
| Small peach | 1 | 40 |
| Sweet lime | 1 | 27 |
| Banana | 1 | 110 |
| Watermelon | few slices | 20 |
| litchis | few slices | 53 |
| Melon | 1 bowl | 23 |
| Strawberries | 1 bowl | 25 |
| Pomegranate | 1 bowl | 55 |
| Cherries | 1 bowl | 60 |
| Grapes | 1 bowl | 60 |
Calorie Chart for Indian breads
In the Indian diet, breads play a quintessential part starting from naan, rotis, pooris, chapattis etc but you have intake that in moderate quantity following are the Indian Food Calorie Chart for bread.
| Bread | Count | Calories per serving |
| Bread | 1 | 45 |
| Small poori | 1 | 75 |
| Roti | 1 | 100 |
| Parantha | 1 | 150 |
| Aloo parantha | 1 | 170 |
| Pav | 1 | 180 |
| Naan | 1 | 262 |
| Butter Naan | 1 | 310 |
Calorie Chart for Beverages
Consuming water before having meals is highly recommended for successful weight loss. Other than water, green tea also has no calories. Canned cold drinks or soda has no nutritional value but provides you with fattening calories.
| Beverage | Quantity | Calories per serving |
| Water | 1 glass | 0 |
| Green tea | 1 cup | 10 |
| Black tea | 1 cup | 10 |
| Milk Tea | 1 cup | 45 |
| Cappuccino | 1 cup | 45 |
| Plain milk | 1 cup | 60 |
| Milk with added flavours | 1 cup | 120 |
| Fruit juice | 1 cup | 120 |
| Tender coconut | 1 cup | 15 |
| Soup | 1 bowl | 75 |
| Soda | 1 bottle | 10 |
| Cold drink | 1 bottle | 90 |
| Milkshake | 1 bottle | 200 |
| Beer | 1 bottle | 200 |
| Alcohol | 1 serving | 75 |
Calories in Indian Foods
Indian Food Calorie Chart for a mixture of different local and international cuisines with a lot of herbs and spices.
| Food Item | Quantity | Calories |
| Papad | 1 | 45 |
| Idli | 1 | 100 |
| Plain dosa | 1 | 120 |
| Masala dosa | 1 | 250 |
| Vermicelli | 100 gm | 333 |
| Ragi | 100 gm | 320 |
| Quinoa | 100 gm | 328 |
| Tofu | 100 gm | 76 |
| Raita | 1 serving | 20 |
| Sugar | 1 spoon | 30 |
| Pickles | 1 spoon | 30 |
| Salad | 1 plate | 100 |
| Vegetable Rice | 1 plate | 200 |
| Boiled Rice | 1 cup | 120 |
| Fried Rice | 1 cup | 150 |
| Cereal or oats with milk | 1 cup | 150 |
| Sambar | 1 cup | 150 |
| Curd | 1 cup | 100 |
| Any lentils or dhal | 1 cup | 150 |
Calories for Indian Snacks
Indian foods are a mixture of different local and international cuisines with a lot of herbs and spices.
Unhealthy snacking is a major cause of weight gain. So, it is recommended to have a handful of nuts between meals to prevent prolonged gap.
| Food Item | Quantity | Total Calories |
| Coconut | 100g | 409 |
| Fried Nuts | 1 cup | 450 |
| Peanut | 500g | 520 |
| Flax seed | 500g | 534 |
| Pistachio | 100g | 539 |
| Cashewnut | 100g | 582 |
| Almond | 100g | 602 |
| Pakodas | 50g | 175 |
| Vada | 1 | 70 |
| Samosa | 1 | 140 |
| Sandwich | 1 | 250 |
| Burger | 1 | 250 |
| Biscuit | 1 | 30 |
| Chips | 1 packet | 120 |
| French Fries | 1 serving | 427 |
| Bhel or Pani puri | 1 serving | 150 |
| Pav Bhaji | 1 plate | 610 |
| Indian sweets | 1 piece | 150 |
| Pudding | 1 cup | 200 |
| Jam | 1 spoon | 30 |
| Falooda | 1 glass | 300 |
Calorie Counter for Animal Foods
Animal foods are an invariable part of the Indian diet. It is advisable to consume animal fat in moderate quantities.
| Food Item | Quantity | Total Calories |
| Cream | 50g | 105 |
| Cheese | 50g | 155 |
| Butter | 1 tablespoon | 45 |
| Ghee | 1 tablespoon | 45 |
| Whole milk | 1 cup | 150 |
| Egg | 1 | 75 |
| Boiled egg | 1 | 80 |
| Scrambled egg | 1 | 80 |
| Fried egg | 1 | 110 |
| Omelette | 1 | 120 |
| Meat | 1 plate | 450 |
| Mutton biryani | 1 cup | 225 |
| Fried chicken | 1 serving | 200 |
| Chicken curry | 1 serving | 225 |
| Tandoori Chicken | 1 serving | 260 |
| Butter chicken | 1 serving | 490 |
| Chicken tikka masala | 1 serving | 457 |
| Fried fish | 1 serving | 140 |
| Salmon | 100g | 172 |
| Pomfret | 100g | 123 |
| Squid | 100g | 80 |
| Crab | 100g | 81 |
| Prawn | 100g | 65 |
| Cooked chicken | 100g | 200 |
| Cooked pork | 100g | 230 |
Conclusion
Indian dites, across states and pay gatherings, are unfortunate. Indians additionally consume overabundance measures of oats and insufficient proteins, natural products, and vegetables. Significantly, not at all like numerous nations, overabundance utilization of creature protein isn’t an issue in India.
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