The Caloric Values Of India Food

Because I am a health conscious person, I am always interested in knowing the caloric value of the food that I eat. This helps me to keep a track of my caloric intake, which further helps me avoid the excessive eating. And since I am an Indian who indulges in Indian food, I started researching on internet to know about Indian food and their caloric values, however I found out that there are not many websites that give a clear idea of the caloric values of our Indian food. The internet is loaded with the Western and European food items and their caloric values. I don’t deny that we eat western and European food but I would like to make a point that the majority of Indians actually don’t indulge in foreign cuisine. For all those health conscious Indians, there isn't much on the internet that can help them figure out how many calories they eat every day. So I have put together a detailed list of most popular food items that we eat on daily basis and their caloric values to give you an idea about the amount of calories that are in the food items that we eat several times.

ITEM	QUANTITY	CALORIES
Bread	1 slice (20g)	50
Boiled egg	50 g	87
Skimmed milk	100 ml	50
Cow’s milk	100 ml	70
Idlis	2 No. (100 g)	130
Butter	1 tsp (5g)	36
Sambar	1 cup (60ml)	80
Dosa	1 No. (50 g)	135
Coconut chutney	2 tbsp	100
Coffee with sugar	1 cup (120 ml)	54
Tea with sugar	1 cup (120 ml)	37
Upma	1 cup	220
Stuffed parata	2 Nos.	160
Curd (1 cup)	1 Cup (120 ml)	80
Poories	2 Nos.	100
Vada pav	1 No. (30g)	260
Kachori	2 No.(150 g)	190
Khakras	2 Nos. (30 g)	180
Cooked rice	200 g	200
Veg Sabji	1 cup (125 g)	104
Salad – Tomato, Onion, Cucumber	50 g	15
Chapathi with little oil	2 Nos.	100
Thick Dal	1 Cup (100 g)	165
Cauliflower with green peas	¾ cup (75 g)	125
Phulka	4 (70 g)	200
Tomato rice/ lime rice	100 g	180
Roasted papad	10 g	30
Tandoor roti	1 No.	140
Mutton curry	100 g	150
Mutton kofta curry	130 g	250
Chicken vindaloo	½ cup (80 g)	170
Vegetable stew	¾ cup (115 g)	75
Vegetable pulav	1 cup (150 g)	190
Chicken soup	1 cup (230 g)	465
Lentil soup	1 cup (210 g)	70
Tomato soup	1 Cup (145 g)	45
Puliogere/ Bisi bele bath	190 g	280
Mutton biryani	245 g	635
Navarathan Pulav	200 g	325
Vegetable pulav	200 g	375
Jowar roti	1 No. (80 g)	120
Batura	1 No. (70 g)	325
Naan	1 No. (40 g)	125
Noodles (vegetable)	1 cup (230 g)	230
Channa masala	150 g	230
Baingan bartha	170 g	325
Palak paneer	150 g	150
Pav + Bhaji	2 Nos. + 1 cup	270
Shahi paneer	100 g	250
DESSERT ITEMS
Gulab jamun	2 Nos. (70g)	360
Cake with icing	1 No. (60 g)	300
Fruit salad without ice-cream	100 g	80
Rasagulla	30 g	100
Badam Halva	50 g	280
Mysore Pak	50 g	170
Burfi	50 g	170
Jalebi	80 g	350

Note: Near calories values have been given. Variations in household measure and cooking methods may alter the values; therefore the above values are approximate.

It takes an hour for a person running on a treadmill to burn 300 – 500 calories approximately, depending on the intensity. So the next time you want to eat a box full of Gulam jamun, think twice…

Stay Healthy!