Lowest-fat Indian foods
Ranked by grams of fat per 100 g, lowest first.
Fat is where Indian home cooking varies most — the same sabzi can be made with a teaspoon of oil or four. These are the dishes that stay low even in a normal kitchen.
Lowest-fat Indian foods, ranked
| # | Dish | Fat /100 g | Serving | kcal /serving | Protein /serving |
|---|---|---|---|---|---|
| 1 | Black Tea, no sugar | 0.0 g | 1 cup · 150 g | 3 | 0.2 g |
| 2 | Nimbu Pani (Shikanji) | 0.0 g | 1 glass · 250 g | 100 | 0.0 g |
| 3 | Sugar (Cheeni) | 0.0 g | 1 teaspoon · 5 g | 20 | 0.0 g |
| 4 | Honey | 0.0 g | 1 teaspoon · 7 g | 22 | 0.0 g |
| 5 | Jaggery (Gur) | 0.1 g | 1 small piece · 20 g | 77 | 0.1 g |
| 6 | Aam Panna | 0.1 g | 1 glass · 250 g | 138 | 0.8 g |
| 7 | Sugarcane Juice | 0.1 g | 1 glass · 250 g | 163 | 0.5 g |
| 8 | Tender Coconut Water | 0.1 g | 1 coconut · 250 g | 50 | 0.5 g |
| 9 | Boiled White Rice | 0.2 g | 1 katori cooked rice · 150 g | 168 | 3.4 g |
| 10 | Basmati Rice, Cooked | 0.3 g | 1 katori cooked basmati · 150 g | 182 | 4.1 g |
| 11 | Idli | 0.3 g | 1 medium idli · 40 g | 55 | 1.8 g |
| 12 | Onion Salad (Kachumber) | 0.3 g | 1 side plate · 80 g | 32 | 1.0 g |
| 13 | Banana | 0.3 g | 1 medium banana · 100 g | 105 | 1.3 g |
| 14 | Mango | 0.3 g | 1 medium mango · 200 g | 140 | 1.4 g |
| 15 | Green Salad | 0.4 g | 1 side plate · 100 g | 21 | 0.8 g |
| 16 | Dates (Khajoor) | 0.4 g | 2 dates · 16 g | 46 | 0.4 g |
| 17 | Ragi Mudde | 0.5 g | 1 ball · 150 g | 180 | 3.9 g |
| 18 | Imli Chutney | 0.5 g | 2 tablespoons · 30 g | 54 | 0.2 g |
| 19 | Raw White Rice | 0.5 g | half a katori raw · 50 g | 173 | 3.5 g |
| 20 | Raisins (Kishmish) | 0.5 g | 1 tablespoon · 15 g | 47 | 0.4 g |
| 21 | Suji (Semolina) | 0.7 g | 1 katori raw · 80 g | 267 | 9.1 g |
| 22 | Roti (Chapati) | 1.0 g | 1 medium phulka roti · 45 g | 94 | 3.2 g |
| 23 | Boiled Brown Rice | 1.0 g | 1 katori cooked brown rice · 150 g | 185 | 4.4 g |
| 24 | Idiyappam (String Hoppers) | 1.0 g | 2 idiyappams · 100 g | 130 | 2.4 g |
| 25 | Tandoori Roti | 1.1 g | 1 tandoori roti · 60 g | 131 | 4.4 g |
| 26 | Moong Sprouts Salad | 1.2 g | 1 katori sprouts · 100 g | 92 | 7.0 g |
| 27 | Lemon Pickle | 1.2 g | 1 teaspoon · 8 g | 5 | 0.1 g |
| 28 | Raw Poha (Flattened Rice) | 1.2 g | 1 katori raw · 60 g | 210 | 3.9 g |
| 29 | Masala Chai | 1.4 g | 1 cup · 150 g | 62 | 2.0 g |
| 30 | Cutting Chai | 1.4 g | 1 cutting glass · 100 g | 45 | 1.3 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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