Indian Food Calories Chart
Indian Food Calories
If you want to manage your weight effectively, knowing your calorie intake is crucial. In the world of diet and fitness, a key tip often shared is that to lose weight, you need to burn more calories than you consume. Understanding the calories in various Indian foods can help you make better choices. You can easily find a handy Indian Food Calories Chart PDF to download for your reference.
Calorie Counts for Common Indian Foods
Here are some calorie counts for popular Indian dishes:
- A Bowl of Cooked Rice: 1 bowl of cooked rice has approximately 136 calories, while a plate of cooked rice, around 60 to 80 grams, contains about 272 calories.
- Chapatti Varieties: One medium chapatti made with 20 grams of whole wheat flour contains about 70 calories. On the other hand, a large chapatti made with 30 grams of flour has around 100 calories. Notably, one large plain parantha made with 30 grams of atta has about 121 calories, and a portion of stuffed Aloo Parantha can add up to 210 calories.
- Dal Delights: A bowl of cooked Moong Dal, weighing roughly 30 grams, has approximately 104 calories. Keep in mind that calories in other types of dal may vary, but choosing whole varieties of dal over refined ones is always a smart choice for maximum nutrition.
- Dry Sabzi Options: A bowl of dry sabzi, like bhindi, potatoes, or cauliflower, contributes roughly 150 calories to your meal.
North Indian Food Calories Chart
| Food | Amount | Calories per serving |
| Bottle gourd | 100 gm | 11 |
| Ridge gourd | 100 gm | 13 |
| Bitter gourd | 100 gm | 21 |
| Capsicum | 100 gm | 16 |
| Fenugreek leaves (cooked) | 100 gm | 34 |
| Radish leaves | 100 gm | 26 |
| Spinach | 100 gm | 24 |
| Pumpkin | 100 gm | 23 |
| Zucchini | 100 gm | 20 |
| Drumsticks | 100 gm | 67 |
| Tomato | 100 gm | 21 |
| Sprouts | 100 gm | 44 |
| French beans | 100 gm | 24 |
| Kidney beans | 1 cup | 337 |
| Soya beans | 1 cup | 446 |
| Beans | 1 cup | 40 |
| Peas | 1 cup | 118 |
| Lady’s finger | 1 cup | 150 |
| Cabbage | 1 cup | 60 |
| Cauliflower | 1 cup | 150 |
| Broccoli | 1 cup | 40 |
| Brinjal | 1 cup | 40 |
| Cottage cheese | 100 gm | 258 |
| Palak paneer | 1 cup | 280 |
| Fried potato | 1 cup | 200 |
| Mashed potatoes | 1 cup | 100 |
| Sweet potato | 1 cup | 96 |
| Mushrooms | 1 cup | 296 |
| Mixed Veggies | 1 cup | 80 |
| Vegetable Curry | 1 cup | 130 |
By keeping an eye on the calories of your favorite Indian foods, you can enjoy them while also being mindful of your diet. For a quick reference, don’t forget to download the Indian Food Calories Chart PDF to help you stay on track! 😊