How many calories did you eat today?
A counter built around home food — roti, a katori of dal, sabzi, biryani, chai, samosa. Search by name, add it to your plate, and adjust the quantity up or down. All the numbers are approximate, because the oil and the portion size differ in every household.
Hit the add button next to any item — it goes straight into your plate.
| Food | Kcal | Add to plate |
|---|---|---|
| Roti / chapati 1 medium, 30 g flour | 104 | |
| Plain rice 1 katori, 150 g cooked | 195 | |
| Jeera rice 1 katori | 230 | |
| Veg pulao 1 katori | 220 | |
| Chicken biryani 1 plate | 490 | |
| Veg biryani 1 plate | 400 | |
| Moong dal khichdi 1 katori | 200 | |
| Paratha 1 plain, with ghee | 260 | |
| Aloo paratha 1 medium | 300 | |
| Naan 1 plain | 260 | |
| Bread toast with butter 2 slices | 200 | |
| Idli 2 idli | 116 | |
| Dosa 1 plain | 168 | |
| Masala dosa 1 | 250 | |
| Medu vada 1 medium | 145 | |
| Sambhar 1 katori | 105 | |
| Rasam 1 katori | 65 | |
| Poha 1 plate | 250 | |
| Upma 1 plate | 270 | |
| Oats with milk 1 katori | 180 | |
| Dalia (broken wheat) 1 katori | 160 | |
| Besan chilla 1 medium | 145 | |
| Dal tadka 1 katori | 160 | |
| Moong dal 1 katori | 130 | |
| Rajma 1 katori | 210 | |
| Chole 1 katori | 230 | |
| Dal makhani 1 katori | 280 | |
| Mixed veg sabzi 1 katori | 130 | |
| Bhindi sabzi 1 katori | 150 | |
| Aloo sabzi 1 katori | 180 | |
| Baingan bharta 1 katori | 160 | |
| Palak paneer 1 katori | 240 | |
| Paneer sabzi 1 katori | 265 | |
| Paneer tikka 100 g | 270 | |
| Paneer, kachcha 50 g | 132 | |
| Chicken curry 1 katori | 240 | |
| Butter chicken 1 katori | 320 | |
| Tandoori chicken 2 pieces | 250 | |
| Fish curry 1 katori | 200 | |
| Egg curry 1 katori, 2 eggs | 270 | |
| Boiled egg 1 | 78 | |
| Egg bhurji 2 eggs | 220 | |
| Curd / dahi 1 katori | 98 | |
| Raita 1 katori | 110 | |
| Milk, toned 1 glass, 200 ml | 120 | |
| Samosa 1 | 262 | |
| Pakora 4 pieces | 220 | |
| Bread pakora 1 | 290 | |
| Vada pav 1 | 290 | |
| Pav bhaji 1 plate | 400 | |
| Bhel puri 1 plate | 250 | |
| Pani puri 6 puri | 210 | |
| Dhokla 2 pieces | 130 | |
| Aloo tikki chaat 1 plate | 300 | |
| Roasted chana 1 handful, 30 g | 110 | |
| Peanuts (moongphali) 1 handful, 30 g | 170 | |
| Glucose biscuits 2 biscuits | 110 | |
| Instant noodles 1 pack | 350 | |
| Gulab jamun 1 | 150 | |
| Rasgulla 1 | 125 | |
| Jalebi 2 pieces | 200 | |
| Besan laddu 1 | 185 | |
| Kaju barfi 1 piece | 175 | |
| Kheer 1 katori | 250 | |
| Suji halwa 1 katori | 300 | |
| Gajar halwa 1 katori | 280 | |
| Ice cream 1 scoop | 140 | |
| Chai with sugar 1 cup | 105 | |
| Chai without sugar 1 cup | 60 | |
| Filter coffee 1 cup | 90 | |
| Sweet lassi 1 glass | 260 | |
| Chaas / buttermilk 1 glass | 60 | |
| Nimbu pani with sugar 1 glass | 90 | |
| Cold drink 300 ml | 130 | |
| Mango shake 1 glass | 250 | |
| Coconut water 1 glass | 45 | |
| Orange juice, fresh 1 glass | 110 | |
| Banana 1 medium | 105 | |
| Apple 1 medium | 95 | |
| Mango 1 medium | 180 | |
| Papaya 1 katori | 60 | |
| Watermelon 1 katori | 46 |
No food found by that name. Try a shorter word — something like “dal” or “rice”.
Today's total (kcal)
Calorie values are approximate — the oil, ghee, portion size and recipe at home can shift them by 15–20%.
| On your plate | Qty | Kcal | Remove |
|---|
Pick items from the list on the left to build your plate.
How to think about calories in Indian food
Counting Indian food is harder than counting packaged food, because our meals are measured in katoris and spoons, not in grams. One "katori of dal" is 150 ml in one house and 250 ml in another. That is why this counter uses household servings — 1 medium roti, 1 katori of rice, 1 plate of poha — so you can recognise your own meal. The number will not be exact, but the pattern will be clear.
The biggest difference comes from oil and ghee. One spoon of oil is 45 kcal, and that alone takes a sabzi from 130 to 200 kcal. It is the same with ghee on a roti, a tadka in the sabzi, or deep-frying — the recipe stays the same, the calories change. If you want to bring your intake down, look at the oil first, before you start cutting out rotis.
And one more thing — calories are not the whole story. 500 kcal of dal-chawal-sabzi and 500 kcal of jalebi do completely different things to your blood sugar, your fullness and your nutrition. Protein (dal, paneer, curd, egg, chicken) and fibre (sabzi, salad, whole grains) keep you full for longer, which is why the same calories can leave you far less hungry.
Frequently asked questions
How many calories are there in one roti?
One medium whole wheat roti (roughly 30 g of atta, without ghee) has about 104 kcal. Add ghee and another 40–45 kcal goes on top. A larger roti or a paratha? The number can be two to three times higher.
How many calories should I eat in a day?
It depends on your height, weight, age, activity and health conditions. Broadly, an average Indian adult maintains weight at 1600–2400 kcal, but the target is different for weight loss, PCOS, diabetes or pregnancy. Get your own number worked out by a Registered Dietitian.
Is counting calories enough on its own?
No. Calories tell you about energy, not quality. Protein, fibre, portion size and meal timing matter just as much — which is why two diets with the same calories can give very different results.
This is an estimate, not medical advice. Calorie values are based on average recipes and may differ from the food cooked in your home. If you have diabetes, kidney disease, are pregnant or have any medical condition, please talk to your doctor or a Registered Dietitian before raising or cutting your intake on your own.
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