The approximate daily calorie recommendation is 1900 calories for women and 2100 calories for men.
1. A myth about vegetarian Indian meals it is automatically healthy.
But, a lot of vegetarian meals have additional oil or clarified butter (ghee) , and they may have just as much fat as a meal that contains meat.
2. Choose healthier alternatives:
Choose a whole wheat alternative for naan / roti.
Choose Brown basmati rice over white rice.
Choose something light, such as idli (40 calories per small piece) or popadom (65 calories)
Cucumber raita or tomato sambal contains approximately 20 calories each.
Choose better fats for your curries - olive oil, rapeseed oil etc.
Try and cook more food with fresher ingredients - more vegetables, daals and leaner meat.
Use good spices – they speed up and aid your metabolism, especially turmeric and chillies.
Reduce the amount of salt and sugar.
Avoid adding creams or using off-the-shelf sauces. Make your own.
3. Instead of cream-based meals, try masala, saag, and tandoori dishes.
4. Get your daily dose of anti oxidants from tomato based salads, soups, masala tea etc.
Calorie Charts Of Indian Foods
Name - Quantity - Calories
Fruits:
Apple - 1 small - 50 - 60 calories
Banana - 1/2 medium - 50 - 60 calories
Grapes - 15 small - 50 - 60 calories
Mango - 1/2 small - 50 - 60 calories
Musambi - 1 medium - 50 - 60 calories
Orange - 1 medium - 50 - 60 calories
Dishes (Veg):
Rice - 1 cup - 222 calories
Khichidi - 1 cup - 430 calories
Pulao - 2 bowls - 358 calories
Vegetable biryani - 1 cup - 290 calories
Non-veg biryani - 1 cup - 320 calories
Jeera Pulao - 150g - 388 calories
Aloo Mooli Bhaji - 150 g - 196 calories
Vegetable Makhani - 150 g - 130 calories
Dal Lasooni - 100 g - 237 calories
Vegetable Fried Rice - 150 g - 258
Parathas - 2 - 297 calories
Chapatti - 2 - 170 calories
Poori - 3 - 240 calories
Bhature - 1 - 154 calories
Rasam (plain / masala) - 1 katori - 30 calories
Sambar(with 1 or 2 vegetables) - 1 katori - 60 calories
Vegetable Curry - 1 katori or 60 grams - 80 to 100 calories
Bengal gram dal - 1 bowl - 124 calories
Potato curry - 3/4th bowl - 131 calories
Peas panner curry - 1 bowl - 191 calories
Poha - 1 bowl - 298 calories
Dahi vada - 2 - 343 calories
Idli (Sooji/Rice) (115 gm/Two) - 155 calories
Upma (130 gm/1 katori) 210 calories
Missi Roti (1/35 gm) 90 calories
Masala Dosa 192 calories
Samosa 207 calories
Aloo Okra Chilly - 150 g - 326 calories
Vegetable Noodles - 150 g - 316 calories
Macroni (boiled) (1 cup) - 0.9 - 0 - 190 calories
Bread Roll (1 medium) - 0.5 - 0 - 155 calories
Corn Flakes (20 gm) - 0.4 - 0 - 80 calories
Oats (quick cooked) (25 gm) - 1.9 - 0 - 94 calories
Barley (uncooked) (25 gm) - 0.3 - 0 - 84 calories
Note - Potato - 1 medium - 80 calories
Dishes (Non Veg) :
Fried fish - 2 bowl - 218 calories
Mutton curry - 1bowl - 237 calories
Prawn curry - 3/4th bowl - 206 calories
Chicken with gravy - 1 bowl - 257 calories
Fish cutlet - 2 - 190 calories
Non-Vegetarian dishes:
Egg fried Rice - 1 Plate or 200 grams - 340 calories
Ginger Egg - 150 g - 343 calories
Garlic Chicken - 150 g - 314 calories
Chicken Biriyani - 1 Plate or 200 grams - 470 calories
Mutton Biriyani - 1 Plate or 200 grams - 450 calories
Kadai Chicken - 1 Kadai or 200 grams - 350 calories
Chicken Hyderabadi - 1 Plate or 200 grams - 700 calories
Chicken Lollypop - 1 Piece or 60-70 grams - 100 calories
Chicken Chilly Fry - 200 grams - 300 calories
Egg Omlette - 1 - 130 calories
Egg and Dal Curry - 200 grams - 300 calories
Fish Fry - 100 grams - 240 calories
Fish Curry - 200 grams - 460 calories
Egg Burji Masala - 150 g - 258 calories
Chicken Kalmirch - 150 grams - 341 calories
Fish (boiled) - 1 cup - 100 - calories
Mutton (Boiled) - 1 cup - 100 - calories
Ham - 1 thin slice - 100 - calories
Chicken - 1 cup - 220 - calories
Mutton chops - 1 - 100 - calories
Tandoori Chicken - 2 pcs - 450 - calories
Fish Fingers - 3 pcs - 162 - calories
Sheekh Kababs - 2 pcs - 300 - calories
Crab - 2 cups - 67 - calories
Shrimps(fried&rolled) - 1.5 cup - 19 - calories
Bread & Rotis:
Bread - 1 slice - 60 - calories
Chapati - 1 - 100 - calories
Phulka - 1 - 75 calories
Oil:
Vegetable Oil - 1tbsp - 130 calories
Salad Oil - 1tbsp - 125 calories
Ghee - 1 tbsp - 45 calories
Milk & Milk Products:
Milk - 1 cup - 100 calories
Skimmed Milk - 1 cup - 45 calories
Condensed Milk - 1 cup - 320 calories
Skimmed Buttermilk - 1 glass - 60 calories
Cottage Cheese (Paneer) - 1 tsp - 16 calories
Cheese - ½ cup - 82 calories
Blue cheese - ½ cup - 100 calories
Curds - 1 cup - 60 calories
Butter - 1 tbsp - 120 calories
Khoa - ½ cup - 206 calories
Shredded cheese - ½ cup - 150 calories
Yogurt - One bowl - 100 calories
Butter milk - One cup - 30 calories
Khoya - 100 grams - 421 calories
Eggs:
Fried - 1 - 100 - calories
Omelette - 1 - 110 - calories
Poached or boiled - 1 - 80 - calories
Nuts:
Apricots - 15gm - 306 - calories
Dates/ currants - 15 - 317 - calories
Figs - 20 - 55 - calories
Walnuts - 15 gms - 102 - calories
Raisins - 20 - 315 - calories
Miscellaneous Food items:
Jam - 1 tbsp - 100 - calories
Ice cream - 1 scoop - 114 calories
Marmalade - 1 tbsp - 100 - calories
Honey - 1tbsp - 30 - calories
Horlicks - 2 tbsp - 41 - calories
Ovaltin Bournvita - 3 tbsp - 38 - calories
Mango Pickles - 1 tbsp - 65 - calories
Lime pickle 1 tbsp 70 calories.
Sugar - 1 tbsp - 60 - calories
Coconut chutney - 2 tbsp - 125 calories
Sweets / Snacks:
Bhel Puri - One cup - 280 calories
Dahi wada (Sweet) - 1 - 364 calories
Barfi - 1 pc - 100 - calories
Meat Puff - 1 - 200 calories
Halwa - 1 pc - 570 - calories
Mathri - 1 Large - 420 calories
Gulab Jamun - 1 pc - 100 - calories
Godam Pongal - - - 356 calories
Jalebi - 1 pc - 200 - calories
Muruku - 2 pcs - 583 calories
Mysore Pak - 1 pc - 357 - calories
Namak Para - 2 pcs - 326 calories
Rasogolla - 1 pc - 150 - calories
Ladoo - 40 gms - 250 - calories
Patisa - 40 gms - 250 calories
Imarti - 40 gms - 250 - calories
Baln shah - 40 gms - 250 - calories
Petha - 40 gms - 250 - calories
Sohan Halwa - 40 gms - 250 calories
Rasmalai - 40 gms - 250 - calories
Mesu - 40 gms - 250 - calories
Biscuit (Sweet) - 15 gms - 70 calories
Cake (Plain) - 50 gms - 135 calories
Cake (Rich Chocolate) - 50 gms - 225 calories
Non Sweet Snacks:
Samosa - 1 - 256 calories
Potato chips - 10pcs - 110 calories
Namkeen (fried) (2 tsp) - 85 calories
Dhokla (1 piece) - 75 calories
Tapioca Chips - 100 gms - 570 calories
Papad (grilled) - 1 - 25 calories
Papad(fried) - 1 - 43 calories
Papri - 1 plate - 25 calories
Pani Puri - 1 plate - 125 calories
Dal Wada - 30 - 200 calories
Pakoda - 1 small plate - 200 calories
Malpuri - 40 gms - 250 calories
Drinks:
Apple Juice Cider - 1 bottle - 95 calories
Coffee without Sugar - 1 cup - 25 calories
Coconut Water - 1 glass - 50 calories
Orange Juice - 1 glass - 95 calories
Tomato Juice - 1 glass - 45 calories
Tomato Juice Cooked in oil (1tbsp) with spices, onions,tomatoes - 1 cup - 250 - calories
Tea without Sugar - 1 cup - 22 calories
Cold Drinks - 1 250 ml bottle - 100 calories
Lime Juice - 2 tbsp - 35 calories
Ginger ale - 1 bottle - 75 calories
Tender coconut water - One glass - 24 calories
Alcoholic Drinks:
Beer - 1 glass - 100 calories
Brandy - 1 peg - 70 calories
Dry Wines - 1 wine glass - 75 calories
Champagne - 1 glass - 115 calories
Rum - 1 peg - 75 calories
Whisky - 1 peg - 75 calories
Gin - 1 peg - 105 calories
High calorie popular Indian food items:
1. Pav Bhaji (lots of butter)
Approximate Calorie Content - 600 calories per plate
2. Butter Chicken (lots of butter)
Approximate Calorie Content - 490 calories per serving
3. Chicken Tikka Masala (when made with lots of butter)
Approximate Calorie Content - About 438 to 557 calories per small bowl, depending on the amount of butter used
4. Chicken Curry (high on protein and oil)
Approximate Calorie Content per serve - 583 kcal
5. Paneer Bhurji (when fried in lots of oil)
Approximate Calorie Content - 412 calories per a single medium-sized bowl
6. Chole Bhature (fried in lots of oil)
Approximate Calorie Content - 450 calories per serving
7. Onion Bhaji (when fried in lots of oil)
Approximate Calorie Content - 190 calories per 2 to 3 pieces based on size
8. Falooda (high sugar content)
Approximate Calorie Content - 300 calories per a single serving in a big glass
9. Ras Mallai (high sugar content and cream)
Approximate Calorie Content - 250 calories per serving
10. Jalebi (high sugar content)
Approximate Calorie Content - 459 calories per serving
11. Halwa (high sugar content)
Approximate Calorie Content (per scoop) - 57 calories
12. Barfi (high sugar content)
Approximate Calorie Content per piece - 103 calories
Calories Of Commonly-Used Food Ingredients:
1 Egg 100
Boiled Carrot(50 gms) 10 calories
Milk (50 ml) 33 calories
Cream (50 gms) 105 calories
Butter (50 gms) 370 calories
Cheese (50 gms) 155 calories
Pulses:
Bengal Gram Roasted (Bhuna chana 100 gm) - 69 calories
Bengal Gram cooked (1 katori/12 gm) 125 calories
Black Gram cooked (120 gm) - 125 calories
Lentil/Broken Dals (140 gm/1 katori) - 160 calories
Sambhar (160 gm/1 katori) - 80 calories
Moong & Mouth Sprouts (30 gm) - 23 calories
Mixed Pulses with half cup cooked rice (1 katori) - 230 calories
Vegetables:
Potato (Fresh) (100gms) - 97 calories
Potato (mashed wit milk & butter)(half cup) - 97 calories
Potato (baked) (1 large) - 90
Potato (boiled) (1 large) - 90
Potato & veg curry (100 gm) - 120
Potato Chips (10) - 115 calories
Sweet Potatoes (Boiled) (1 med.) - 120 calories
Stuffed & baked - 60 calories
Fresh (Medium) - 25 calories
Tomato ketchup (1tbsp) - 15 calories
Onion (Half cup sliced) - 23 calories
Peas (half cup fresh boiled) - 55 calories
Carrot (half cup/1 fresh) - 25 calories
Cabbage (Shredded 1 cup) - 12 calories
Corn (small) - 70 calories
Cucumber 6 slices - 5 calories
Cauliflower (half cup boiled) - 15 calories
Pumpkin (half cup cooked) - 33 calories
Beans (French green)(100 bm boiled) - 30 calories
Brinjal (100 gm cooked) - 70 calories
Brocoli (half cup) - 20 calories
Baked Beans (half cup) - 155 calories
Lettuce (two leaves) - 3 calories
Beets (half cup) - 28 calories
Mushroom (half cup) - 10 calories
Radish (Red) (4 small) - 5 calories
Spinach (half cup cooked) - 20 calories
Typical Indian Thali Calories:
1. Small Phulka (made with 20 grams of atta) 70 calories / 1 large chapatti (made with 30 grams of atta) 100 calories.
2. 1 bowl of cooked rice 136 calories
A plateful of cooked rice 272 calories (60 to 80 grams a plate)
3. 1 large plain parantha (made with 30 grams of atta) 121 calories
1 stuffed Aloo Parantha 210 calories
4. 1 bowl of cooked Moong Dal (30 grams of dal) 104 calories.
5. A bowl of dry Veg. sabzi of bhindi, potatoes or cauliflower About 150 calories
6. Dahi (curd) 50 grams 50 calories
7. Chicken Curry (1 piece) 120 calories minimum (depending on oil use)
8. Fish fry (3 ounces - 85 grams) 190 to 210 calories.
When cooked with less oil, cooked fish are a great source of proteins, and omega 3 acids.
9. 2 Piece Besan Barfi Upto 220 calories.
10. One piece of fruit cake 70 calories minimum
Tip - Try to have 450/500 calorie per meal as a goal.
Calorie Count Of Common Indian Desserts:
Gulab jamun (2 pieces) 340.1 calories
Jalebi (1 piece) 88.8 calories
Kesar pista kulfi (1 katori) 126.6 calories
Gajar ka halwa (1 katori) 237.4 calories
Rice Kheer in whole cow milk(150 ml)(1 katori) - 300 calories
Sandesh 2 pieces 60 calories
Baked Custard (1/2 cup) - 153 calories
Gajjar Halwa in Khoya (1 katori) - 260 calories
Rasmalai 1 piece) 45.5 calories
North Indian Food Calorie Chart:
Paratha - 1(6") - 180 calories
Puri - 1(4") - 150 calories
Roti - 1(6") - 85 calories
Missi Roti - 1(6") - 90 calories
Daal (Urad) (with tarka) - 150 gms - 154 calories
Daal (Urad) (without tarka) - 150 gms - 104 calories
Rajmah / Chana / Lobia - 150 gms - 153 calories
Dahi (toned milk) - 150 gms - 90 calories
Lassi (salty) - 200 ml - 90 calories
Lassi (sweet)(made of toned milk) - 200 ml - 150 calories
Vegetable - 150 gms - 142 calories
Mixed Vegetable - 150 gms - 298 calories
Chicken Tikka - 6 pieces - 273 calories
Chicken Curry - 150 gms - 485 calories
Kebabs (Sheekh) - Four - 308 calories
Meat Curry or Kofta - 150 gms - 485 calories
Halwa - 100 gms - 331 calories
Gulabjamun - 2 med - 280 calories
South Indian Food Calorie Chart:
Dosa (Plain) - 1 med - 125 calories
Idli - 2 med - 132 calories
Uthapam (Plain) - 1 med 6" - 210 calories
Upma - 100 gms - 200 calories
Poha - 100 gms - 200 calories
Curd Rice - 1 plate - 190 calories
Vada - 2 med (2½") - 130 calories
Sambar - 100 gms - 120 calories
Coconut Chutney - 1 tbps - 64 calories
Pickles - 1 tsp - 20 calories
Rasam - 100 gms - 60 calories
Coconut Rice - 1 plate - 368 calories
Brinjal Sambar - 150 grams - 199 calories
Garlic Rasam - 150 grams - 36 calories
Chapathi - 2 no. - 80 calories
Banana Poriyal - 100 grams - 353 calories
Sorekai Kootu - 150 grams - 415 calories
Kheer / Payaasam - 1 Katori - 95 to 120 calories
Curd Rice - 300 grams - 433 calories
Bisibela Bhat - 300 grams - 535 calories
Papad (fried) - 1 piece - 142 calories
Halwa - 100 gms - 331 calories
Chinese Food Calorie Chart:
Sweet corn chicken soup - 1 bowl - 175 calories
Clear soup (Veg) - 1 bowl - 87 calories
Vegetable Noodles - ½ bowl - 125 calories
Vegetable Hakka Noodles - ½ bowl - 200 calories
Chicken in hot garlic sauce - ½ bowl - 149 calories
Sweet and sour vegetable - ½ bowl - 190 calories
American Chopsuey - ½ bowl - 190 calories
Chilli Chicken - 1 bowl - 285 calories
Spring Roll (Veg) - ½ plate - 180 calories
Spring Roll (Non Veg) - 2 pieces - 205 calories
Steamed Rice - ½ plate - 50 calories
Fried Rice - ½ plate - 170 calories
Chicken Fried Rice - ½ plate - 250 calories
Ice Cream - 1 scoop - 200 calories
Continental Food Calorie Chart:
Vegetable Soup (clear) - 1 bowl - 87 calories
Vegetable Soup (thick) - 1 bowl - 115 calories
Chicken Soup (clear) - 1 bowl - 39 calories
Chicken Soup (thick) - 1 bowl - 247 calories
Chicken Steak - 1 serving - 154 calories
Lamb Steak - 1 serving - 245 calories
Pasta with meat sauce - 1 serving - 330 calories
Lasagna - 1 serving - 433 calories
Tossed green salad - 1 serving - 47 calories
Garlic Bread with oil - 2 slices - 180 calories
Fried Fish - 1 piece* - 180 calories
Steamed Fish - 1 piece* - 141 calories
Steamed Vegetable - ½ cup - 55 calories
Apple pie - 1/8 piece - 282 calories
Chocolate cake with icing - ¼" cake - 233 calories
Baked Custard - ½ cup - 153 calories
Gujarati Thali Calorie Chart:
Ghee phulka (2 pieces) - 141 calories
Bajra roti (1 piece) - 97 calories
Jaggery (1 tbsp) - 76.6 calories
Ghee (1 tbsp) - 84.6 calories
Methi muthia (1 piece) - 44.7 calories
Dhokla (2 piece) - 84.7 calories
Gujarati kadhi (1 katori) - 68.3 calories
Gujarati dal (1 katori) - 115 calories
Undhiyu (1 katori) - 197.5 calories
Chana masala (1 katori) - 231.5 calories
Aloo shak (1 katori) - 135.6 calories
Papad roasted (1 piece) - 19.7 calories
Steamed rice (1 katori) - 203.5 calories
Moong dal khichdi (1 katori) - 153 calories
Rabdi (1 katori) - 396.7 calories
Gulab jamun (2 piece) - 340.1 calories
Moong dal halwa (1 katori) - 525.6 calories
Chaas (1 glass) - 80.4 calories
Note:
150 gms = 1 medium katori
100 gms = 1 small katori
1 glass = 200 ml
* = 125 gms
1 bowl = 12 cms diameter
1 plate = 18 cms diameter