Calorie Count of Popular Indian Foods

Understanding the calorie content of Indian foods is essential for anyone trying to manage their weight while enjoying traditional cuisine. Here's a comprehensive guide to help you make informed choices.

Roti and Rice - The Staples

These form the base of most Indian meals:

• Plain Roti (1 medium): 70-80 calories
• Paratha (1 medium): 150-200 calories
• Plain Rice (1 cup cooked): 200-220 calories
• Jeera Rice (1 cup): 250-280 calories
• Biryani (1 plate): 400-600 calories

Dals and Curries

Protein-rich options that vary in calories:

• Dal Tadka (1 cup): 150-180 calories
• Rajma (1 cup): 200-230 calories
• Chole (1 cup): 250-300 calories
• Paneer Butter Masala (1 cup): 350-400 calories
• Chicken Curry (1 cup): 250-300 calories

South Indian Favorites

• Plain Dosa: 120-150 calories
• Masala Dosa: 250-300 calories
• Idli (2 pieces): 100-120 calories
• Vada (1 piece): 150-180 calories
• Uttapam: 200-250 calories

Tips for Calorie-Conscious Eating

1. Choose tandoori preparations over fried ones
2. Opt for dal over paneer dishes when possible
3. Use less ghee and oil in home cooking
4. Fill half your plate with vegetables
5. Practice portion control - use smaller plates

Remember, the key is balance. You don't have to give up your favorite foods - just be mindful of portions and frequency.