How to read it
One standard serving each
Each row shows one standard home serving, a medium roti, a 150 ml katori, a 200 ml glass, at normal cooking oil. Your katori size and oil change the number, so for your exact plate use the free calculator, where you can set your own katori and oil and add several foods together.
| Food | Category | Serving | Weight | Calories | Protein |
|---|---|---|---|---|---|
| Roti / chapati (no ghee) | Roti & paratha | 1 medium roti | 40 g | 96 | 3.2 g |
| Roti with ghee | Roti & paratha | 1 medium roti | 43 g | 123 | 3.2 g |
| Tandoori roti | Roti & paratha | 1 tandoori roti | 60 g | 144 | 4.8 g |
| Butter tandoori roti | Roti & paratha | 1 roti | 65 g | 180 | 4.8 g |
| Plain naan | Roti & paratha | 1 naan | 90 g | 235 | 6.5 g |
| Butter naan | Roti & paratha | 1 naan | 95 g | 285 | 6.5 g |
| Garlic naan | Roti & paratha | 1 naan | 97 g | 290 | 6.8 g |
| Steamed rice (chawal) | Rice & biryani | 1 katori | 115 g | 143 | 3.2 g |
| Usna (parboiled) rice | Rice & biryani | 1 katori | 115 g | 141 | 3.1 g |
| Brown rice | Rice & biryani | 1 katori | 115 g | 142 | 3.7 g |
| Jeera rice | Rice & biryani | 1 katori | 115 g | 172 | 3.1 g |
| Veg pulao | Rice & biryani | 1 katori | 120 g | 186 | 3.9 g |
| Arhar / toor dal | Dal & rajma | 1 katori | 150 g | 132 | 6.2 g |
| Dal fry | Dal & rajma | 1 katori | 150 g | 162 | 7.0 g |
| Dal tadka | Dal & rajma | 1 katori | 150 g | 147 | 6.7 g |
| Moong dal (yellow) | Dal & rajma | 1 katori | 150 g | 129 | 6.8 g |
| Masoor dal | Dal & rajma | 1 katori | 150 g | 130 | 7.0 g |
| Chana dal | Dal & rajma | 1 katori | 150 g | 141 | 6.2 g |
| Chana dal with lauki | Dal & rajma | 1 katori | 150 g | 112 | 5.0 g |
| Jeera aloo (sukhi aloo) | Sabzi | 1 katori | 110 g | 130 | 1.7 g |
| Aloo tamatar (rasedar) | Sabzi | 1 katori | 150 g | 106 | 1.5 g |
| Aloo gobi | Sabzi | 1 katori | 110 g | 118 | 2.4 g |
| Aloo matar | Sabzi | 1 katori | 150 g | 129 | 3.5 g |
| Dum aloo | Sabzi | 1 katori | 150 g | 162 | 2.2 g |
| Aloo bhujia (sabzi) | Sabzi | 1 katori | 100 g | 157 | 1.7 g |
| Aloo baingan | Sabzi | 1 katori | 110 g | 115 | 1.8 g |
| Aloo methi | Sabzi | 1 katori | 100 g | 116 | 2.5 g |
| Aloo palak | Sabzi | 1 katori | 130 g | 112 | 2.9 g |
| Bhindi fry | Sabzi | 1 katori | 100 g | 105 | 2.9 g |
| Bhindi masala | Sabzi | 1 katori | 120 g | 117 | 2.8 g |
| Baingan bharta | Sabzi | 1 katori | 130 g | 100 | 2.4 g |
| Palak paneer | Paneer & dairy | 1 katori | 150 g | 221 | 10.1 g |
| Matar paneer | Paneer & dairy | 1 katori | 150 g | 224 | 10.3 g |
| Paneer butter masala | Paneer & dairy | 1 katori | 150 g | 316 | 11.4 g |
| Shahi paneer | Paneer & dairy | 1 katori | 150 g | 314 | 12.3 g |
| Boiled egg | Eggs | 1 egg | 50 g | 67 | 6.6 g |
| Desi egg (boiled) | Eggs | 1 egg | 42 g | 77 | 6.1 g |
| Egg white (boiled) | Eggs | 1 egg white | 33 g | 15 | 3.6 g |
| Chicken curry | Chicken, mutton & fish | 1 katori | 150 g | 234 | 13.6 g |
| Butter chicken | Chicken, mutton & fish | 1 katori | 150 g | 287 | 12.7 g |
| Chicken tikka masala | Chicken, mutton & fish | 1 katori | 150 g | 231 | 12.1 g |
| Kadai chicken | Chicken, mutton & fish | 1 katori | 150 g | 237 | 13.5 g |
| Chicken korma | Chicken, mutton & fish | 1 katori | 150 g | 274 | 14.1 g |
| Chicken keema | Chicken, mutton & fish | 1 katori | 130 g | 222 | 19.0 g |
| Chicken 65 | Chicken, mutton & fish | 1 piece | 25 g | 80 | 5.0 g |
| Chilli chicken | Chicken, mutton & fish | 1 katori | 130 g | 241 | 14.2 g |
| Tandoori chicken (leg piece) | Chicken, mutton & fish | 1 leg piece | 80 g | 238 | 18.7 g |
| Poha | Breakfast | 1 katori | 70 g | 157 | 3.6 g |
| Upma | Breakfast | 1 katori | 120 g | 184 | 4.8 g |
| Sevai upma | Breakfast | 1 katori | 120 g | 172 | 3.9 g |
| Namkeen daliya (with vegetables) | Breakfast | 1 katori | 150 g | 169 | 4.8 g |
| Meetha daliya (milk and sugar) | Breakfast | 1 katori | 170 g | 231 | 7.2 g |
| Daliya khichdi (with moong dal) | Breakfast | 1 katori | 150 g | 161 | 6.3 g |
| Meetha daliya with gud | Breakfast | 1 katori | 170 g | 226 | 7.3 g |
| Idli | South Indian | 1 idli | 40 g | 56 | 1.9 g |
| Rava idli | South Indian | 1 idli | 45 g | 69 | 2.0 g |
| Plain dosa | South Indian | 1 dosa | 60 g | 151 | 3.8 g |
| Masala dosa | South Indian | 1 dosa | 150 g | 255 | 5.9 g |
| Samosa | Snacks & street food | 1 samosa | 70 g | 235 | 3.0 g |
| Kachori | Snacks & street food | 1 kachori | 55 g | 220 | 4.4 g |
| Aloo tikki | Snacks & street food | 1 tikki | 70 g | 105 | 1.3 g |
| Aloo tikki chaat | Snacks & street food | 1 plate | 259 g | 374 | 7.6 g |
| Onion pakora | Snacks & street food | 1 piece | 22 g | 63 | 1.9 g |
| Aloo pakora | Snacks & street food | 1 piece | 22 g | 62 | 1.7 g |
| Paneer pakora | Snacks & street food | 1 piece | 28 g | 108 | 4.5 g |
| Bread pakora | Snacks & street food | 1 piece | 75 g | 182 | 4.1 g |
| Vada pav | Snacks & street food | 1 vada pav | 130 g | 278 | 6.1 g |
| Batata vada | Snacks & street food | 1 vada | 70 g | 145 | 3.4 g |
| Mysore bonda | Snacks & street food | 1 bonda | 35 g | 101 | 1.7 g |
| Pav bhaji | Snacks & street food | 1 plate | 235 g | 377 | 8.4 g |
| Gulab jamun | Sweets | 1 piece | 40 g | 145 | 2.3 g |
| Rasgulla | Sweets | 1 piece | 50 g | 107 | 3.5 g |
| Rasmalai | Sweets | 1 piece | 60 g | 144 | 5.0 g |
| Jalebi | Sweets | 1 piece | 25 g | 92 | 0.8 g |
| Imarti | Sweets | 1 piece | 30 g | 110 | 1.8 g |
| Kaju katli | Sweets | 1 piece | 15 g | 71 | 1.5 g |
| Besan ladoo | Sweets | 1 ladoo | 35 g | 173 | 3.2 g |
| Motichoor / boondi ladoo | Sweets | 1 ladoo | 35 g | 156 | 2.1 g |
| Coconut ladoo | Sweets | 1 ladoo | 25 g | 121 | 0.7 g |
| Tilkut | Sweets | 1 piece | 25 g | 105 | 2.8 g |
| Chai (1 tsp sugar) | Drinks | 1 cup | 125 g | 64 | 2.0 g |
| Chai (2 tsp sugar) | Drinks | 1 cup | 125 g | 84 | 2.0 g |
| Chai (no sugar) | Drinks | 1 cup | 125 g | 44 | 2.0 g |
| Doodh patti chai | Drinks | 1 cup | 125 g | 113 | 3.6 g |
| Black / green tea (no sugar) | Drinks | 1 cup | 125 g | 0 | 0.0 g |
| Milk coffee | Drinks | 1 cup | 125 g | 97 | 3.3 g |
| Filter coffee | Drinks | 1 cup | 125 g | 98 | 2.9 g |
| Black coffee (no sugar) | Drinks | 1 cup | 125 g | 0 | 0.0 g |
| Cold coffee | Drinks | 1 glass | 200 g | 192 | 5.9 g |
| Haldi doodh | Drinks | 1 glass | 200 g | 146 | 6.5 g |
| Badam milk | Drinks | 1 glass | 200 g | 243 | 8.0 g |
| Banana shake | Drinks | 1 glass | 220 g | 234 | 5.9 g |
| Mango shake | Drinks | 1 glass | 220 g | 197 | 5.3 g |
| Chikoo shake | Drinks | 1 glass | 220 g | 201 | 5.5 g |
| Apple | Fruits | 1 apple | 150 g | 94 | 0.4 g |
| Banana | Fruits | 1 banana | 100 g | 105 | 1.2 g |
| Papaya | Fruits | 1 katori | 140 g | 33 | 0.6 g |
| Guava | Fruits | 1 guava | 120 g | 39 | 1.7 g |
| Orange | Fruits | 1 orange | 130 g | 49 | 0.9 g |
| Mausambi | Fruits | 1 mausambi | 130 g | 35 | 1.0 g |
| Almonds | Nuts & seeds | 1 almond | 1 g | 7 | 0.2 g |
| Cashews | Nuts & seeds | 1 cashew | 2 g | 9 | 0.3 g |
| Walnuts | Nuts & seeds | 1 walnut half | 2 g | 13 | 0.3 g |
| Pistachios | Nuts & seeds | 1 pista | 1 g | 4 | 0.2 g |
| Green salad | Salad, raita & chutney | 1 plate | 100 g | 22 | 0.8 g |
| Kachumber | Salad, raita & chutney | 1 katori | 110 g | 31 | 1.1 g |
| Sprouts salad | Salad, raita & chutney | 1 katori | 100 g | 100 | 7.2 g |
| Kheera (cucumber) | Salad, raita & chutney | 1 cucumber | 100 g | 20 | 0.7 g |
| Dal chawal | Thali & combos | 1 plate | 322 g | 346 | 11.0 g |
| Rajma chawal | Thali & combos | 1 plate | 322 g | 378 | 11.7 g |
| Chole chawal | Thali & combos | 1 plate | 322 g | 382 | 11.3 g |
| Kadhi chawal | Thali & combos | 1 plate | 322 g | 406 | 11.5 g |
| Sabudana khichdi | Vrat food | 1 katori | 110 g | 263 | 2.8 g |
| Sabudana vada | Vrat food | 1 vada | 45 g | 122 | 1.3 g |
| Kuttu puri | Vrat food | 1 puri | 32 g | 125 | 2.6 g |
| Ghee | Extras | 1 tsp | 5 g | 44 | 0.0 g |
| Cooking oil | Extras | 1 tsp | 5 g | 44 | 0.0 g |
| Butter | Extras | 1 tsp | 5 g | 36 | 0.0 g |
| Veg pizza (1 slice) | Fast food | 1 slice | 90 g | 267 | 9.9 g |
| Cheese pizza (1 slice) | Fast food | 1 slice | 95 g | 289 | 11.8 g |
| Chicken pizza (1 slice) | Fast food | 1 slice | 105 g | 312 | 16.3 g |
| Veg burger | Fast food | 1 burger | 150 g | 416 | 6.7 g |
| Aloo tikki burger | Fast food | 1 burger | 160 g | 442 | 6.7 g |
| Chicken burger | Fast food | 1 burger | 165 g | 506 | 22.0 g |
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Values are for standard home portions at normal cooking oil, from the Indian Food Composition Tables 2017 (IFCT). Your katori size and oil change the number. This chart lists common dishes; the free calculator covers 500+ dishes with your own portions. General nutrition guidance, not medical advice.
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