Calories per serving
Tap a food for sizes, macros per 100 g, the recipe USDA used and what changes the number at home.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Roti (chapati) | 1 medium roti (7 in / 18 cm) | 120 kcal | 3.1 g | 18.4 g | 3.7 g |
| Plain paratha | 1 paratha | 228 kcal | 4.5 g | 31.8 g | 9.2 g |
| Aloo paratha | 1 aloo paratha | 230 kcal | 5 g | 37 g | 7 g |
| Naan | 1 whole naan (10 in / 25 cm) | 550 kcal | 19.6 g | 88.9 g | 12.9 g |
| Cooked white rice | 1 cup of cooked rice | 204 kcal | 4.2 g | 44.2 g | 0.4 g |
| Dal | 150 g (a small bowl)* | 218 kcal | 12.9 g | 28.8 g | 6.5 g |
| Rajma (kidney beans) | 150 g (a small bowl)* | 266 kcal | 12.1 g | 31.8 g | 10.5 g |
| Chole (chickpeas) | 150 g (a small bowl)* | 317 kcal | 12.3 g | 38.3 g | 13.4 g |
| Sambar | 150 g (a small bowl)* | 129 kcal | 6.5 g | 17.7 g | 4.1 g |
| Idli | 1 idli | 49 kcal | 2.4 g | 9.5 g | 0.1 g |
| Plain dosa | 1 medium dosa | 168 kcal | 4.6 g | 29.6 g | 3.2 g |
| Masala dosa | 1 medium filled dosa | 491 kcal | 14.6 g | 82.2 g | 11.4 g |
| Medu vada | 1 vada | 80 kcal | 3.8 g | 10 g | 2.9 g |
| Upma | 1 cup of upma | 148 kcal | 3.4 g | 23.5 g | 4.5 g |
| Samosa | 1 regular samosa | 310 kcal | 5.1 g | 33.2 g | 17.5 g |
| Chicken biryani | 300 g (a plate)* | 312 kcal | 21.5 g | 40.8 g | 7.1 g |
| Vegetable biryani | 300 g (a plate)* | 327 kcal | 5.8 g | 53.7 g | 9.6 g |
| Chicken curry | 150 g (a small bowl)* | 161 kcal | 9.7 g | 9.8 g | 9.7 g |
| Palak paneer | 150 g (a small bowl)* | 152 kcal | 8.1 g | 6.4 g | 10.5 g |
| Curd (dahi) | 100 g (a small katori)* | 78 kcal | 3.8 g | 5.6 g | 4.5 g |
| Ghee | 1 teaspoon (a third of a tablespoon)* | 41 kcal | 0 g | 0 g | 4.6 g |
* Serving weight chosen by NutriPixel and calculated from USDA's per-100 g values. Other servings are USDA's own portion sizes. Rounded.
Where these numbers come from
Every value here comes from USDA FoodData Central, from the database the US government uses to analyze its national diet survey (FNDDS 2021–2023). It's public, it's free to check, and it lists cooked dishes with standard portion weights, including a set of Indian ones. FNDDS has no aloo paratha, so that page uses a branded food record in FoodData Central instead (a frozen aloo paratha's label) and says so.
India's own Indian Food Composition Tables (IFCT 2017, ICMR-NIN) are the reference for Indian ingredients, but they mostly cover raw foods rather than cooked, home-style dishes. So we use USDA's dish records and show you each recipe. Where USDA's recipe is a stand-in, like cottage cheese for paneer or split peas for urad dal in idli, the page says so.
Why your plate won't match exactly
One standard recipe can't match every kitchen. Three things move the number the most:
- Ghee and oil. A teaspoon of ghee is about 41 kcal. It's the biggest difference between two versions of the same dish. See calories in ghee.
- Portion size. A large roti weighs nearly twice a small one, and a restaurant bowl is often bigger than a home one.
- Water. A thin dal or a runny sambar has fewer calories per bowl than a thick one.
For a full meal added up item by item, see how many calories are in a thali.
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