With increased awareness people make sure to know what they eat which means keeping a track of its calories. However, it’s not easy with a meal that contains a diverse variety of foods such as lentils, rice, roti and cooked veggies.
Yes, Indian food can incorporate several different flavours in one meal which means a lot of nutrients and also a lot of calories to track. We understand the misery and so we have created an Indian calorie food chart to help you keep track of your calories easily.
If you are a fan of Indian food, then sit back and relax as we unravel the high calorie and low calorie indian meals and much more in the article ahead.
High Calorie Indian Foods
While Indian food is generally but the cooking method alters their calorie content. People watching weight can reduce the portion size of a high calorie Indian meal to enjoy its flavour. Be mindful of balancing a heavy meal with high calorie foods with lighter nutritious options.
If you are one of those lucky people who can get away with eating anything then you have got to try these lip smacking high calorie Indian foods. The cooking method, spices and incorporation of butter or cream gives these foods the kick that we admire and love so much. Here’s a list of some of our favourite high calorie Indian foods.
| Foods | Calories (per serving) | Serving Size (per serving) |
|---|---|---|
| Biryani | 500-800 | 1 cup |
| Butter Chicken | 400-500 | 1 piece of chicken |
| Paneer Tikka Masala | 350-400 | 1 cup |
| Rogan Josh | 400-500 | 1 cup |
| Malai Kofta | 300-400 | 2 koftas |
| Samosa | 250-300 | 1 piece |
| Aloo Paratha | 250-300 | 1 paratha |
| Chole Bhature | 500-600 | 1 plate |
| Puri with Potato Curry | 350-400 | 2 puris |
| Shahi Tukda (Indian Bread Pudding) | 300-400 | 1 piece |
| Gulab Jamun | 150-200 | 2 pieces |
| Jalebi | 250-300 | 2-3 jalebis |
| Ghee (Clarified Butter) | 100-120 | 1 tablespoon |
High Calorie Indian Foods For Toddlers
Toddlers need a diverse range of nutritions for efficient growth and development however it’s not easy to feed these little humans. It’s best to identify what your picky eater likes and turn them into high calorie foods.
You can also make small tweaks and make the meals look interesting for your kids to be intrigued to enjoy the meals. Otherwise there is a viable option that you’ll end up preparing several meals all in vain. Try to incorporate vegetables in their meals by making a vegetable pulao or mix vegetable upma.
Potatoes are usually a favourite vegetable for most toddlers and it’s also nutritious so you can make aloo paratha, aloo dosa, aloo sabzi with puri and even aloo ki kheer. Toddlers also need their protein so make sure to add lentils and chicken in their diet. For more ideas on nutrition dense foods for toddlers follow the table below.
| Foods | Calories (per serving) | Serving Size (per serving) |
|---|---|---|
| Khichdi with Ghee and Lentils | 200-300 | 1 small bowl |
| Sweet Potato Paratha with Yogurt Dip | 200-250 | 1 paratha with dip |
| Banana and Almond Butter Smoothie | 200-250 | 1 cup |
| Vegetable Pulao with Raita | 250-300 | 1 small bowl |
| Moong Dal Soup with Roti or Rice | 200-250 | 1 small bowl |
| Spinach and Cheese Stuffed Paratha | 200-250 | 1 paratha |
| Mixed Vegetable Upma | 200-250 | 1 small bowl |
| Chicken or Paneer Tikka | 150-200 | 2-3 pieces |
| Dalia (Cracked Wheat) Porridge with Milk | 200-250 | 1 small bowl |
| Poha (Flattened Rice) with Peanuts | 200-250 | 1 small bowl |
| Fruit Yogurt Parfait | 150-200 | 1 small bowl |
| Lentil Pancakes (Dal Cheela) with Chutney | 200-250 | 2-3 cheelas |
High Protein Low Calorie Indian Foods
Some people prefer a high protein and low calorie diet to lose weight but can’t find the appropriate meal options. For this form of diet you should add lentils and chickpeas to your diet which is a high quality source of plant based protein. Greek yoghurt, paneer and Tofu are also one of the high protein options and taste great.
You can add these to your salads, stir fried curries or use it as an alternative for meat. All these foods are also ideal for people who follow a vegan diet. For non-vegetarian options baked or grilled fish and skinless chicken breast are some of the lean meat that are low in calories. Egg is a quick fix and has low calories but is packed with protein and various other nutritions.
It’s also a good idea to pair the high protein low calorie indian foods with whole grains, vegetables and healthy fats to create balanced meals. The Indian food calories list for high protein low calories foods can help you maintain a healthy diet.
| Foods | Protein Content (per serving) | Calories (per serving) | Serving Size (per serving) |
|---|---|---|---|
| Tofu Bhurji | 10 – 15 g | 150 – 200 | 1 cup |
| Moong Dal (Split Yellow Lentils) | 14 g | 120 – 150 | 1/2 cup |
| Grilled Chicken Breast | 25 – 30 g | 150 – 200 | 3 ounces |
| Sprouts Salad | 6 – 8 g | 80 – 100 | 1 cup |
| Greek Yogurt (Low-fat) | 15 g | 100 – 120 | 1 cup |
| Cottage Cheese (Paneer) | 15 – 20g | 80 – 100 | 1/2 cup |
| Lentil Soup (Dal Soup) | 10 – 12g | 100 – 120 | 1 cup |
| Egg Bhurji | 15 g | 150 – 180 | 2 eggs |
| Grilled Fish (Tilapia, Cod, or Salmon) | 20 – 25 g | 150 – 200 | 3 ounces |
| Chickpea Salad (Chana Salad) | 10 – 12 g | 120 – 150 | 1 cup |
| Tandoori Chicken | 25 – 30 g | 150 – 200 | 1 leg or breast |
| Roasted Almonds | 6 g | 160 – 180 | 1/4 cup |
Low Calorie Indian Meals
The worst part about dieting is getting advice from inexperienced people and then going overboard with your exercise regime. If you follow some tips derived from professional advice, you can lose weight and even maintain it.
Eat loads of fruits and vegetables as they have few calories but are rich in vitamins and minerals. Modify high calorie ingredients in your recipe with low calorie alternatives to be sure that there are no culprits in your meals.
Eat small meals and add healthy snacks in between such as a portion of fruit or vegetables. Eat homemade food and make sure to use less oil, also refrain from deep frying your food which can be a biggest hurdle in your weight loss journey. Add lean meat options to your diet and the interesting meal options, given below in the table.
| Food | Calories (approx) | Ingredients |
|---|---|---|
| Moong Dal Soup | 100 – 150 | Split yellow lentils (moong dal), spices, garlic, ginger |
| Tandoori Grilled Chicken Breast | 150 – 200 | Chicken breast, yoghourt, lemon juice, spices, garlic, ginger |
| Sauteed Spinach with Garlic | 50 – 100 | Spinach, garlic, olive oil |
| Cucumber Raita | 50 – 100 | Cucumber, yoghourt, spices |
| Vegetable Stir-Fry | 100 – 150 | Assorted vegetables (such as bell peppers, broccoli, carrots), spices, olive oil |
| Sprouts Salad | 100 – 150 | Mixed sprouts (such as mung bean sprouts, chickpea sprouts), vegetables, lemon juice, spices |
| Grilled Fish with Lemon and Herbs | 150 – 200 | Fish fillet, lemon juice, herbs (such as parsley, dill), spices |
| Egg Bhurji | 150 – 200 | Eggs, onions, tomatoes, spices |
| Tofu Tikka Masala | 150 – 200 | Tofu, onions, tomatoes, spices, yogurt |
| Chickpea and Vegetable Curry | 150 – 200 | Chickpeas, mixed vegetables, spices, tomato-based sauce |
Low Calorie Snacks Indian
Feeling hungry between meals is a big problem for weight watchers as it leads to unhealthy eating, ruining all the efforts. However, if you eat healthy snacks, you’ll feel full without gaining much calories.
Roasted chickpeas, dhokla, roasted nuts, vegetable chaat, fruit chaat are some of the options you can try. Whatever, you are craving for you can try and find a healthier alternative to consume less calories. If you feel like having samosas, then try baked ones. Same goes for pakoras, you can air fry them and enjoy the crisp.
Be mindful of the portion size, if you consume low calorie snacks in large amounts you can end up ruining your calorie count. Here’s an Indian food calorie calculator that you can use to enjoy a balanced diet and exercise to maintain your well being.
| Snacks | Calories (approx) | Serving Size |
|---|---|---|
| Roasted Chickpeas | 100 – 150 | 1/4 cup |
| Masala Roasted Almonds | 150 – 200 | 1/4 cup |
| Fruit Chaat | 50 – 100 | 1 cup |
| Sprouts Salad | 100 – 150 | 1/2 cup |
| Cucumber and Carrot Sticks | 50 – 100 | 1 cup |
| Roasted Makhana (Fox Nuts) | 100 – 150 | 1/2 cup |
| Vegetable Soup | 100 – 150 | 1 cup |
| Steamed Dhokla | 100 – 150 | 1 piece |
| Grilled Paneer Skewers | 150 – 200 | 2 skewers |
| Greek Yoghourt with Berries | 100 – 150 | 1/2 cup yogurt + 1/4 cup berries |
| Cucumber Raita | 50 – 100 | 1/2 cup |
| Baked Papad | 50 – 100 | 1 piece |
South Indian Food Calories
South Indian food offers a diverse range of flavours and dishes with varying calorie counts depending on the meal and ingredients used. Their food is steamed (putt, adai, idiyappam or idli), fermented (appam, idli or dosa) or boiled (boiled vegetables and eggs) hence it’s a perfect addition to a weight loss diet.
South Indian food is generally low in calories and includes a mix of proteins, healthy fats and carbohydrates. It’s also easy to digest as it doesn’t involve deep frying or excessive cooking which tends to add unhealthy fats in cooking.
Dr. Palaniappan Manickam also known as Dr.pal is a physician in California with a huge following on Youtube where he shares his insight on how to consume high calorie food the best way and which food is best for a low calorie diet.
For a balanced diet you can compliment the south indian dishes with vegetables, meat and lentils. Here’s a list of some mouthwatering low south indian food that you can try and add to your meals.
| South Indian Dish | Calories (approx. per serving) |
|---|---|
| Idli (2 pieces) | 60 – 70 |
| Dosa (1 plain dosa) | 100 – 150 |
| Uttapam (1 medium-sized) | 150 – 200 |
| Vada (1 medu vada) | 100 – 150 |
| Sambhar (1 serving) | 50 – 100 |
| Coconut Chutney (1 serving) | 50 – 100 |
| Tomato Chutney (1 serving) | 50 – 100 |
| Masala Dosa (1 dosa with potato filling) | 250 – 300 |
| Pongal (1 serving) | 200 – 250 |
| Lemon Rice (1 serving) | 200 – 250 |
| Curd Rice (1 serving) | 200 – 250 |
| Bisibelebath (1 serving) | 250 – 300 |
| Puliyodharai (Tamarind Rice, 1 serving) | 200 – 250 |
| Avial (1 serving) | 150 – 200 |
| Rasam (1 serving) | 50 – 100 |
| Payasam (Kheer, 1 serving) | 150 – 200 |
Kerala Food Calorie
Kerala food is a flavorful cuisine in India, popular for its use of coconut in its various dishes. If you are a big fan of rice and the thought of removing rice from your meals scare you then Kera food is for you.
It’s low in calories as most of the meals are prepared by steaming, fragmenting or boiling. While some dishes are low in calories, some may be calorie dense because of the presence of coconut oil so if you are having a takeout from a kerala restaurant make sure it has less calories.
You can still enjoy calorie dense foods in moderation or pair them with vegetables and fruits to feel fuller. We have designed a kerala food calorie chart to help you manage your meals.
| Kerala Dish | Calories (approx. per serving) | Serving Size (per serving) |
|---|---|---|
| Appam | 100 – 150 | 2 pieces |
| Puttu | 150 – 200 | 1 serving (1 cup) |
| Kerala Parotta | 250 – 300 | 1 parotta |
| Malabar Chicken Biryani | 400 – 500 | 1 serving |
| Fish Curry with Rice | 300 – 400 | 1 serving |
| Avial | 150 – 200 | 1 serving (1 cup) |
| Kerala Sambar | 100 – 150 | 1 serving (1 cup) |
| Thoran | 100 – 150 | 1 serving (1 cup) |
| Kerala Fish Fry | 200 – 250 | 1 serving (1 piece) |
| Coconut Chutney | 50 – 100 | 1 serving (2 tablespoons) |
| Banana Chips | 150 – 200 | 1 serving (1 ounce) |
| Prawn Roast | 200 – 250 | 1 serving (1 piece) |
| Payasam (Kheer) | 150 – 200 | 1 serving (1 cup) |
| Beef Fry | 300 – 400 | 1 serving |
| Kappa (Tapioca) with Fish Curry | 250 – 300 | 1 serving |
Final Words
Watching weight doesn’t mean starving yourself, this way you won’t be able to be consistent with your weight loss efforts. You live once, so why not make the most of it by eating a balanced diet incorporating calorie rich meals in small proportions?
Enjoy the wide range of flavours, different forms of cuisines and add the low calorie meals to your diet plans to get the variety. To know how you can plan a low calorie diet refer to the Indian food calorie charts above. Diversify your meals and you’ll be amazed with the results.