Here are 62 everyday Indian dishes, worked out, each in the household measure you actually eat it in.
Tap a dish to see 1 to 4 portions, what goes into it and which of the diet charts use it.
| Dish, and the amount | kcal | Protein (g) |
|---|---|---|
| Aloo paratha 1 aloo paratha | 209 | 5.2 |
| Apple 1 apple | 94 | 0.4 |
| Besan chilla with paneer 1 besan chilla with paneer | 187 | 11 |
| Bhindi sabzi 1 katori bhindi sabzi | 81 | 2.4 |
| Boiled egg 1 boiled egg | 74 | 6.7 |
| Cabbage and peas sabzi 1 katori cabbage and peas sabzi | 78 | 2.9 |
| Chaas (buttermilk) 1 glass chaas (buttermilk) | 49 | 2.7 |
| Chicken biryani 1 plate chicken biryani | 498 | 22 |
| Chicken curry 1 katori chicken curry | 249 | 23 |
| Chole 1 katori chole | 168 | 6.9 |
| Chole bhature 1 plate chole bhature | 638 | 16 |
| Cucumber raita 1 katori cucumber raita | 72 | 3.9 |
| Curd 1 katori curd | 61 | 3.5 |
| Dal chawal 1 plate dal chawal | 285 | 10 |
| Dal palak 1 katori dal palak | 127 | 6.8 |
| Dhokla 1 piece of dhokla | 59 | 2.9 |
| Egg bhurji 1-egg bhurji | 90 | 6.8 |
| Egg curry egg curry with 1 egg | 109 | 7.2 |
| Grilled chicken 120 g chicken breast (raw weight), grilled | 233 | 26 |
| Grilled rohu 120 g rohu (raw weight), grilled | 151 | 24 |
| Guava 1 guava | 48 | 2.2 |
| Haldi milk, no sugar 1 glass haldi milk, no sugar | 112 | 5 |
| Idli 1 idli | 62 | 2.3 |
| Jowar roti 1 jowar roti | 100 | 3 |
| Kadhi 1 katori kadhi | 125 | 5.9 |
| Lauki sabzi 1 katori lauki sabzi | 62 | 1.2 |
| Masala dosa 1 masala dosa | 249 | 6.1 |
| Masoor dal 1 katori masoor dal | 137 | 7.8 |
| Mixed vegetable sabzi 1 katori mixed vegetable sabzi | 86 | 3.7 |
| Moong dal 1 katori moong dal | 141 | 7.8 |
| Moong dal chilla 1 moong dal chilla | 128 | 7.4 |
| Moong dal khichdi with vegetables 1 katori moong dal khichdi with vegetables | 199 | 8 |
| Moong sprouts chaat 1 katori moong sprouts chaat | 101 | 7.2 |
| Orange 1 orange | 48 | 0.9 |
| Palak paneer 1 katori palak paneer | 176 | 10 |
| Paneer bhurji 1 katori paneer bhurji | 173 | 9.9 |
| Paneer paratha 1 paneer paratha | 251 | 10 |
| Paneer tikka 1 plate paneer tikka | 208 | 13 |
| Papaya 1 katori papaya | 36 | 0.6 |
| Plain dosa 1 plain dosa | 166 | 4.7 |
| Plain rice 1 katori plain rice | 143 | 3.2 |
| Pomegranate seeds 1 katori pomegranate seeds | 55 | 1.3 |
| Ragi and wheat roti 1 ragi and wheat roti | 96 | 2.7 |
| Ragi porridge with milk 1 bowl ragi porridge with milk | 190 | 6.7 |
| Rajma 1 katori rajma | 144 | 6.7 |
| Rajma chawal 1 plate rajma chawal | 287 | 9.9 |
| Roasted chana 1 small katori roasted chana | 86 | 5.6 |
| Rohu fish curry 1 katori rohu fish curry | 176 | 20 |
| Roti 1 roti | 96 | 3.2 |
| Salad (cucumber, tomato, onion) 1 plate salad (cucumber, tomato, onion) | 37 | 1.3 |
| Sambar 1 katori sambar | 116 | 5 |
| Samosa 1 samosa | 246 | 4.1 |
| Soaked almonds 5 soaked almonds | 37 | 1.1 |
| Stir-fried vegetables 1 katori stir-fried vegetables | 72 | 2.4 |
| Tomato and vegetable soup 1 bowl tomato and vegetable soup | 53 | 1.5 |
| Toor dal 1 katori toor dal | 143 | 7.2 |
| Upma 1 katori upma | 207 | 6.3 |
| Veg biryani 1 plate veg biryani | 344 | 8.5 |
| Vegetable dalia 1 katori vegetable dalia | 192 | 5.7 |
| Vegetable omelette 1-egg vegetable omelette | 89 | 6.8 |
| Vegetable poha 1 plate vegetable poha | 222 | 5.1 |
| Walnut halves 2 walnut halves | 27 | 0.6 |
Source
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), except curd and kabuli chana, which use USDA FoodData Central SR Legacy 171284 (plain whole-milk yogurt) and 173756 (raw chickpeas) because the Indian tables don't list them.
The first call is free
Tell Puja what's going on and she will tell you honestly whether she can help.
Counting a whole plate
One dish is rarely the whole meal.
- The thali calorie calculator adds several dishes together.
- The sample diet charts show full days built from these same dishes.
- To see what any one ingredient adds, open its page under foods.
Want a number for your own plate?
Send Puja what you eat in a day and count it properly with her on a free call.
Questions go to WhatsApp. Prefer to call? +91 88826 96344