Indian food calories,
per roti and per katori

246 Indian dishes with the serving weight stated up front — 1 phulka roti is 40 g, 1 katori of dal is 150 g, 1 plate of biryani is 350 g. Values grounded in the Indian Food Composition Tables 2017. Free, no signup.

Six katoris, a mound of rice and two rotis — about 780 kcal before anyone reaches for the ghee.

Dishes246each with its own page

ServingsIndianroti, katori, plate, glass

SourceIFCT 2017ICMR–NIN, Hyderabad

SOURCE·IFCT 2017 + published recipe weights·246 dishes, every serving weight stated·REVIEWED JUL 2026

Search an Indian dish →

SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026

Most searched

Roti (Chapati)94 kcal per roti · 7.1 g protein/100 g Boiled White Rice168 kcal per katori · 2.3 g protein/100 g Toor Dal (Arhar) Tadka137 kcal per katori · 3.8 g protein/100 g Paneer133 kcal per portion · 18.3 g protein/100 g Chicken Biryani648 kcal per plate · 8.0 g protein/100 g ഇഡ്ഡലി55 kcal per idli · 4.6 g protein/100 g പ്ലെയിൻ ദോശ140 kcal per dosa · 4.0 g protein/100 g Samosa256 kcal per samosa · 5.0 g protein/100 g Poha280 kcal per plate · 3.0 g protein/100 g Masala Chai62 kcal per cup · 1.3 g protein/100 g Chole (Chana Masala)245 kcal per katori · 6.1 g protein/100 g രാജ്മ കറി216 kcal per katori · 6.0 g protein/100 g Aloo Paratha209 kcal per paratha · 4.1 g protein/100 g Curd (Dahi)90 kcal per katori · 3.1 g protein/100 g Gulab Jamun129 kcal per piece · 4.0 g protein/100 g Butter Chicken206 kcal per katori · 10.9 g protein/100 g

Browse by category

Breads & rotis 20 ചോറ് വിഭവങ്ങൾ 18 Dals & legumes 20 Paneer & vegetable curries 28 ചിക്കൻ, മട്ടൻ, മീൻ & മുട്ട 20 South Indian 23 ലഘുഭക്ഷണങ്ങളും & തെരുവ് ഭക്ഷണവും 29 Sweets & mithai 24 Beverages 14 Breakfast 14 Raita, chutney & sides 16 Basics, nuts & fruit 20

The protein leaders

Per 100 g as eaten — the figure that decides whether a veg plate hits a protein target.

വിഭവം	Protein /100 g	Serving	Protein /serving
Chicken Tikka	25.0 g	6 pieces	30.0 g
Peanuts	25.0 g	1 small handful	6.3 g
Tandoori Chicken	24.0 g	2 pieces (quarter bird)	36.0 g
Pistachios	23.4 g	10 pistachios	2.8 g
Masala Peanuts	22.1 g	1 small bowl	6.6 g
Fish Tikka	22.0 g	6 pieces	26.4 g
Roasted Papad	22.0 g	1 papad	2.9 g
Besan (Gram Flour)	21.6 g	2 tablespoons	6.5 g

SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026

The full list is at highest-protein Indian foods, and veg-only at highest-protein vegetarian Indian foods.

How a 100 g row becomes a roti

Take the analysed per-100 g row out of the Indian Food Composition Tables 2017 (ICMR–NIN, Hyderabad) — Indian samples, not American substitutes.
State the serving weight in grams before any arithmetic starts. One medium phulka is 40 g; one katori of cooked dal is 150 g; one restaurant plate of biryani is 350 g. Those weights come from ICMR–NIN dietary guidance and from weighing normal portions, and they are printed on every page.
Multiply. That is the entire model — no adjustment factor, no proprietary index, nothing you could not reproduce with a calculator from the two numbers above it.
Refuse to publish a row whose energy does not reconcile with its own macronutrients under Atwater factors. 246 dishes are checked on every build; one that fails stops the build.

per roti / per katori  =  per 100 g  ×  serving grams ÷ 100
1 medium phulka roti   =    208 kcal ×   45 g ÷ 100  =  94 kcal
energy check           =  4P + 4C + 9F  ±15%  (±20% if fibre ≥ 6 g)

The full method, and where it is weakest →

Why per-100 g calorie tables fail Indian food

Search "roti calories" and you get a per-100 g number from a US nutrient database. Nobody in India eats 100 g of roti. They eat two rotis, a katori of dal and some sabzi — and the honest answer to "how many calories" needs someone to say what a roti weighs before the arithmetic starts.

That is the only thing this site does differently. Every page names its serving in grams at the top: a medium phulka is 40 g, a standard katori of cooked dal is 150 g, a restaurant plate of biryani is 350 g. The nutrient values come from the Indian Food Composition Tables 2017, published by the National Institute of Nutrition in Hyderabad, with mixed dishes worked out from standard recipes. Every energy figure is checked against its own macronutrients on every build, so a typo cannot survive to publication.

What the figures cannot capture is your kitchen. Ghee on the roti, a heavier hand with the oil, a restaurant portion — any of those move the number by a third. The assumption is stated on every page so you can adjust it yourself instead of guessing.

Ranked lists

Highest-protein Indian foodsRanked by grams of protein per 100 g, as eaten.Highest-protein vegetarian Indian foodsPure-veg only, ranked by protein per 100 g.Lowest-calorie Indian snacksSnacks and street food ranked from lightest serving upwards.Highest-calorie Indian foodsRanked by calories in one normal serving.Lowest-calorie Indian breakfastsBreakfast and South Indian tiffin, lightest first.Highest-fibre Indian foodsRanked by dietary fibre per 100 g.Lowest-fat Indian foodsRanked by grams of fat per 100 g, lowest first.Best Indian foods for weight lossRanked by protein per 100 kcal — filling per calorie spent.

Head to head

Roti or rice, idli or dosa — both sides computed from the same table, at the serving each is actually eaten in.

Roti (Chapati) vs Boiled White Rice94 vs 168 kcal per serving Roti (Chapati) vs Plain Naan94 vs 257 kcal per serving Roti (Chapati) vs Plain Paratha94 vs 172 kcal per serving Roti (Chapati) vs Poori94 vs 110 kcal per serving Idli vs Plain Dosa55 vs 140 kcal per serving All comparisonsEvery head-to-head on the site

The people behind these sites

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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

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