Calories and nutrition in Indian foods
Calories, protein, carbs, fat and fibre for hundreds of Indian foods, from roti, dal and paneer to sabzi, sweets and chai, with katori and piece portions. Free, from SweatByte.
639 foods. Values are typical for home-style cooking and vary with the recipe, so treat them as a good estimate.
Grains, rotis and rice
Rotis, parathas, rice, poha, upma, oats and other staples.
- Adai (lentil dosa)8 g protein · 26 g carbs · 5 g fat per 100 g180 kcal
- Akki Roti (rice flour)4 g protein · 42 g carbs · 5 g fat per 100 g230 kcal
- Aloo Paratha6 g protein · 42 g carbs · 11 g fat per 100 g290 kcal
- Amaranth seeds (rajgira, dry)14 g protein · 65 g carbs · 7 g fat per 100 g371 kcal
- Amritsari Aloo Kulcha7 g protein · 44 g carbs · 10 g fat per 100 g290 kcal
- Appam3 g protein · 30 g carbs · 2 g fat per 100 g150 kcal
- Bajra Bhakri9 g protein · 50 g carbs · 4 g fat per 100 g260 kcal
- Bajra Khichdi4.5 g protein · 22 g carbs · 3 g fat per 100 g130 kcal
Dals and legumes
Dals, rajma, chana, soya and other plant proteins.
- Besan Chilla8 g protein · 22 g carbs · 7 g fat per 100 g180 kcal
- Chana Dal (cooked)8 g protein · 22 g carbs · 2.5 g fat per 100 g140 kcal
- Chana dal (split Bengal gram, dry)21 g protein · 59 g carbs · 5.3 g fat per 100 g360 kcal
- Chickpeas / Kabuli Chana (boiled)9 g protein · 27 g carbs · 2.6 g fat per 100 g165 kcal
- Chole / Chana Masala7 g protein · 20 g carbs · 5 g fat per 100 g150 kcal
- Dal Fry6 g protein · 15 g carbs · 4 g fat per 100 g120 kcal
- Dal Makhani7 g protein · 16 g carbs · 8 g fat per 100 g160 kcal
- Dal Palak6 g protein · 13 g carbs · 3 g fat per 100 g100 kcal
Vegetables and sabzi
Everyday sabzis, leafy greens and salad vegetables.
- Aloo Gobi2.5 g protein · 14 g carbs · 5 g fat per 100 g110 kcal
- Aloo Matar3 g protein · 14 g carbs · 4 g fat per 100 g105 kcal
- Amaranth leaves (chaulai/tandalja, raw)2.5 g protein · 4 g carbs · 0.3 g fat per 100 g25 kcal
- Apple gourd (tinda, raw)1.4 g protein · 3.4 g carbs · 0.2 g fat per 100 g21 kcal
- Ash gourd (petha/safed kaddu, raw)0.5 g protein · 2.9 g carbs · 0.1 g fat per 100 g13 kcal
- Avial2.5 g protein · 10 g carbs · 7 g fat per 100 g110 kcal
- Baingan Bharta2 g protein · 9 g carbs · 6 g fat per 100 g95 kcal
- Beetroot (raw)1.6 g protein · 9.6 g carbs · 0.2 g fat per 100 g43 kcal
Fruits
Fresh fruits eaten in India.
- Amla (Indian gooseberry)0.9 g protein · 10.2 g carbs · 0.6 g fat per 100 g44 kcal
- Amla (Indian gooseberry)0.9 g protein · 10 g carbs · 0.6 g fat per 100 g44 kcal
- Apple0.3 g protein · 14 g carbs · 0.2 g fat per 100 g52 kcal
- Apple (with skin)0.3 g protein · 13.8 g carbs · 0.2 g fat per 100 g52 kcal
- Banana1.1 g protein · 23 g carbs · 0.3 g fat per 100 g89 kcal
- Banana (ripe, peeled)1.1 g protein · 22.8 g carbs · 0.3 g fat per 100 g89 kcal
- Blueberries0.7 g protein · 14.5 g carbs · 0.3 g fat per 100 g57 kcal
- Blueberries0.7 g protein · 14 g carbs · 0.3 g fat per 100 g57 kcal
Dairy
Milk, curd, paneer, ghee, buttermilk and more.
- Cheddar cheese25 g protein · 1.3 g carbs · 33 g fat per 100 g403 kcal
- Cheese (processed)20 g protein · 2 g carbs · 27 g fat per 100 g330 kcal
- Chenna (fresh cottage cheese)14 g protein · 4 g carbs · 14 g fat per 100 g200 kcal
- Condensed Milk (sweetened)8 g protein · 55 g carbs · 8 g fat per 100 g320 kcal
- Cucumber Raita2.5 g protein · 4 g carbs · 2 g fat per 100 g45 kcal
- Curd (dahi, whole milk)3.1 g protein · 3 g carbs · 4 g fat per 100 g60 kcal
- Curd (low fat)4 g protein · 5 g carbs · 1.5 g fat per 100 g50 kcal
- Curd / Dahi (whole milk)3.5 g protein · 4.5 g carbs · 3.5 g fat per 100 g65 kcal
Eggs, meat and fish
Eggs, chicken, mutton and fish dishes.
- Bangda / Mackerel (cooked)22 g protein · 0 g carbs · 12 g fat per 100 g200 kcal
- Basa Fillet (grilled)18 g protein · 0 g carbs · 4 g fat per 100 g110 kcal
- Beef Curry18 g protein · 4 g carbs · 12 g fat per 100 g200 kcal
- Beef Fry (Kerala style)22 g protein · 4 g carbs · 16 g fat per 100 g250 kcal
- Boiled egg (whole, cooked)12.6 g protein · 1.1 g carbs · 10.6 g fat per 100 g155 kcal
- Bread Omelette (2 slices)11 g protein · 22 g carbs · 11 g fat per 100 g230 kcal
- Butter Chicken14 g protein · 6 g carbs · 15 g fat per 100 g210 kcal
- Chicken 6520 g protein · 10 g carbs · 16 g fat per 100 g260 kcal
Snacks and sweets
Namkeen, chaat, mithai and other treats.
- Aloo Tikki Chaat4 g protein · 26 g carbs · 9 g fat per 100 g200 kcal
- Banana Chips2 g protein · 58 g carbs · 32 g fat per 100 g520 kcal
- Batata Vada4 g protein · 28 g carbs · 11 g fat per 100 g230 kcal
- Besan Ladoo9 g protein · 55 g carbs · 22 g fat per 100 g450 kcal
- Bhel Puri4 g protein · 30 g carbs · 5 g fat per 100 g180 kcal
- Bhujia / Sev15 g protein · 45 g carbs · 34 g fat per 100 g540 kcal
- Bread Pakora7 g protein · 32 g carbs · 14 g fat per 100 g280 kcal
- Cake (plain sponge)5 g protein · 50 g carbs · 9 g fat per 100 g300 kcal
Drinks
Chai, lassi, juices, shakes and other drinks.
- Aam Panna0.3 g protein · 11 g carbs · 0.1 g fat per 100 g45 kcal
- Almond Milk (unsweetened)0.5 g protein · 0.5 g carbs · 1.2 g fat per 100 g15 kcal
- Almond milk (unsweetened)0.6 g protein · 0.6 g carbs · 1.2 g fat per 100 g15 kcal
- Badam Milk (sweetened)4 g protein · 14 g carbs · 4.5 g fat per 100 g110 kcal
- Banana Milkshake3 g protein · 15 g carbs · 2.5 g fat per 100 g90 kcal
- Beer (lager)0.5 g protein · 3.6 g carbs · 0 g fat per 100 g43 kcal
- Black Coffee0.1 g protein · 0 g carbs · 0 g fat per 100 g2 kcal
- Black Tea (no milk, no sugar)0 g protein · 0.3 g carbs · 0 g fat per 100 g1 kcal
Nuts, seeds and oils
Nuts, seeds, oils and ghee.
- Almond Butter21 g protein · 19 g carbs · 55 g fat per 100 g610 kcal
- Almonds21 g protein · 22 g carbs · 50 g fat per 100 g580 kcal
- Almonds (badam, raw)21.2 g protein · 21.6 g carbs · 49.9 g fat per 100 g579 kcal
- Avocado2 g protein · 9 g carbs · 15 g fat per 100 g160 kcal
- Butter0.5 g protein · 0.5 g carbs · 80 g fat per 100 g720 kcal
- Butter (salted)0.9 g protein · 0.1 g carbs · 81 g fat per 100 g717 kcal
- Cashew nuts (kaju, raw)18.2 g protein · 30.2 g carbs · 43.8 g fat per 100 g553 kcal
- Cashews18 g protein · 30 g carbs · 44 g fat per 100 g555 kcal
Spices and condiments
Masalas, chutneys, sauces and sweeteners.
- Asafoetida (hing, compounded powder)4 g protein · 68 g carbs · 1.1 g fat per 100 g297 kcal
- Black pepper (kali mirch)10.4 g protein · 50 g carbs · 3.3 g fat per 100 g251 kcal
- Cardamom (elaichi, pods)10.8 g protein · 60 g carbs · 6.7 g fat per 100 g311 kcal
- Carom seeds (ajwain)15.5 g protein · 30 g carbs · 18 g fat per 100 g305 kcal
- Cinnamon (dalchini, bark/powder)4 g protein · 55 g carbs · 1.2 g fat per 100 g247 kcal
- Cloves (laung)6 g protein · 40 g carbs · 13 g fat per 100 g274 kcal
- Coconut Chutney3 g protein · 8 g carbs · 15 g fat per 100 g180 kcal
- Coconut milk (thick, canned)2 g protein · 2.8 g carbs · 21 g fat per 100 g197 kcal
Protein and supplements
Protein powders and other supplements.
- Casein Protein Powder75 g protein · 8 g carbs · 3 g fat per 100 g370 kcal
- Creatine Monohydrate0 g protein · 0 g carbs · 0 g fat per 100 g0 kcal
- Mass Gainer Powder20 g protein · 70 g carbs · 4 g fat per 100 g390 kcal
- Plant Protein Powder70 g protein · 12 g carbs · 6 g fat per 100 g380 kcal
- Protein Bar (generic)30 g protein · 40 g carbs · 12 g fat per 100 g380 kcal
- Protein Chikki25 g protein · 45 g carbs · 20 g fat per 100 g470 kcal
- Protein Shake (1 scoop whey in 250 ml toned milk)12 g protein · 6 g carbs · 2.8 g fat per 100 g100 kcal
- Whey Protein Isolate85 g protein · 4 g carbs · 2 g fat per 100 g370 kcal