Search any food — dal, roti, rice, paneer, chicken, fruits and 859+ more — choose a katori, roti, cup or grams, and instantly see its calories with full macros (protein, carbs, fat, fibre, sugar) and key micronutrients — sodium, calcium, iron, potassium and vitamin C. Add several items to calculate a whole meal.
Search and add a food to see its calories. Add more items to build a full meal.
Total calories
0
Protein (g)
0
Carbs (g)
0
Fat (g)
0
Fibre (g)
0
Sugar (g)
Key micronutrients
Estimates for everyday use — home recipes vary with oil/ghee and portion size.
Quick reference for a standard serving. Use the calculator above for other quantities.
| Food | Serving | Calories | Protein | Fibre | Vitamin C |
|---|---|---|---|---|---|
| Toor Dal (cooked) | 1 katori (150 g) | 183 kcal | 10.5 g | 5.3 g | 0 mg |
| Dal Tadka | 1 katori (150 g) | 218 kcal | 9 g | 5.3 g | 1.5 mg |
| Rajma (curry) | 1 katori (150 g) | 210 kcal | 10.5 g | 9 g | 1.5 mg |
| Chole (chickpea curry) | 1 katori (150 g) | 240 kcal | 10.5 g | 9 g | 3 mg |
| White Rice (cooked) | 1 katori (150 g) | 195 kcal | 4.1 g | 0.6 g | 0 mg |
| Jeera Rice | 1 katori (150 g) | 248 kcal | 4.5 g | 0.9 g | 0 mg |
| Roti / Chapati | 1 roti (40 g) | 119 kcal | 3.6 g | 2 g | 0 mg |
| Aloo Paratha | 1 paratha (120 g) | 288 kcal | 6 g | 3.6 g | 6 mg |
| Naan | 1 naan (90 g) | 279 kcal | 8.1 g | 2 g | 0 mg |
| Idli | 1 idli (40 g) | 54 kcal | 1.6 g | 0.4 g | 0 mg |
| Plain Dosa | 1 dosa (80 g) | 164 kcal | 3.2 g | 1.2 g | 0 mg |
| Poha | 1 katori (150 g) | 195 kcal | 3.8 g | 1.5 g | 3 mg |
| Upma | 1 katori (150 g) | 203 kcal | 4.5 g | 2.3 g | 3 mg |
| Paneer Butter Masala | 1 katori (150 g) | 345 kcal | 12 g | 2.3 g | 9 mg |
| Palak Paneer | 1 katori (150 g) | 240 kcal | 10.5 g | 3.8 g | 22.5 mg |
| Mixed Vegetable Sabzi | 1 katori (150 g) | 173 kcal | 4.5 g | 6 g | 30 mg |
| Boiled Egg | 1 egg (50 g) | 78 kcal | 6.3 g | 0 g | 0 mg |
| Chicken Curry | 1 katori (150 g) | 270 kcal | 22.5 g | 1.5 g | 6 mg |
| Butter Chicken | 1 katori (150 g) | 360 kcal | 21 g | 1.5 g | 4.5 mg |
| Chicken Breast (grilled) | 1 piece (100 g) | 165 kcal | 31 g | 0 g | 0 mg |
| Fish Curry | 1 katori (150 g) | 225 kcal | 21 g | 1.5 g | 4.5 mg |
| Paneer (plain) | 1 cube (15 g) | 40 kcal | 2.7 g | 0 g | 0 mg |
| Milk (full cream) | 1 glass (200 g) | 124 kcal | 6.4 g | 0 g | 2 mg |
| Curd / Dahi | 1 katori (150 g) | 90 kcal | 4.7 g | 0 g | 0.8 mg |
| Banana | 1 banana (120 g) | 107 kcal | 1.3 g | 3.1 g | 10.4 mg |
| Apple | 1 apple (180 g) | 94 kcal | 0.5 g | 4.3 g | 8.3 mg |
| Kiwi | 1 kiwi (75 g) | 46 kcal | 0.8 g | 2.3 g | 69.5 mg |
| Carrot (raw) | 1 carrot (60 g) | 25 kcal | 0.5 g | 1.7 g | 3.5 mg |
| Green Salad (no dressing) | 1 katori (100 g) | 25 kcal | 1 g | 1.8 g | 15 mg |
| Veg Kathi Roll / Wrap | 1 roll (150 g) | 315 kcal | 9 g | 4.5 g | 7.5 mg |
| Almonds | 10 pieces (12 g) | 69 kcal | 2.5 g | 1.5 g | 0 mg |
| Peanuts | 1 katori (30 g) | 170 kcal | 7.7 g | 2.6 g | 0 mg |
| Samosa | 1 samosa (60 g) | 180 kcal | 3 g | 1.8 g | 2.4 mg |
| Gulab Jamun | 1 piece (40 g) | 128 kcal | 2 g | 0.3 g | 0 mg |
| Chai (with milk & sugar) | 1 cup (120 g) | 66 kcal | 1.8 g | 0 g | 0 mg |
| Potato (boiled) | 1 potato (120 g) | 104 kcal | 2.3 g | 2.2 g | 8.9 mg |
The values are reliable everyday estimates based on standard food composition data (INDB, IFCT 2017 and USDA FoodData Central). Real dishes vary with the amount of oil, ghee, sugar and portion size used at home, so treat the numbers as close approximations rather than lab-exact figures.
Most items are for the cooked, ready-to-eat form as you would actually eat them — for example dal, rice, sabzi and chicken curry are cooked values. Raw staples like flour (atta, besan), sugar and uncooked rice are clearly labelled as raw.
A katori is a standard Indian small bowl. We map common household units to approximate weights so you can estimate without a scale: 1 katori of dal or sabzi ≈ 150 g, 1 roti ≈ 40 g, 1 cup of cooked rice ≈ 150 g, and 1 glass of milk ≈ 200 g. You can always switch the unit to grams for an exact weight.
Yes. Add several foods — for example 2 rotis, 1 katori dal and 1 cup rice — and the calculator shows each item’s calories plus the combined total for the whole meal, along with protein, carbs, fat and fibre.
Yes. For every food and for your full meal you get the macros — calories, protein, carbs, fat, fibre and sugar — plus key micronutrients: sodium, calcium, iron, potassium and vitamin C. Values are per your chosen serving and are based on USDA FoodData Central and IFCT 2017 composition data.
From the Indian Nutrient Databank (INDB) for cooked Indian dishes, the Indian Food Composition Tables 2017 (National Institute of Nutrition, ICMR) for ingredients, and USDA FoodData Central for a few generic items.
It depends on your age, weight, activity level and goal (fat loss, maintenance or muscle gain). A calorie calculator tells you what you are eating; a personalised plan tells you what you should eat. Take the free assessment or explore Coach Himanshu’s coaching plans for a target built around your body and goal.
Get a personalised Indian diet + workout plan built around your body, routine and goal.
Nutrition data: Indian Nutrient Databank (INDB), Anuvaad Solutions / Jaacks Lab, used under CC BY (Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. “Development of an Indian Food Composition Database.” Current Developments in Nutrition, 2024); Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad; and USDA FoodData Central (public domain). Values are approximate and for general information, not medical advice.