Free Indian Food Calorie Calculator | Recipe Nutrition Analyzer - Hassan Chef
How to Use This Calorie Calculator
This tool helps you quickly check calories, protein, carbs and fats for real Indian foods — roti, dosa, paneer, biryani, curries, snacks and much more.
Start typing “roti”, “butter chicken”, “idli”, “paneer”, “biryani” etc.
A list of matching items will automatically appear.
Just tap on the food you want. You don’t need exact spelling — partial typing works too.
Select the amount you had —
1 roti, 100g, 1 cup, 1 plate, 2 pieces, etc.
The item will be added to your meal list with full nutrition details.
You can build your full meal:
Example – 2 roti + dal + paneer + salad.
Your total calories, protein, carbs, fat and fiber will update instantly.
Tap the Undo next to any food to delete it.
Want to know how many calories you need per day?
Try the Daily Calorie Intake Calculator
📊 Quick Calorie Lookup for Popular Indian Dishes
If you're in a hurry, here is a quick reference for the nutritional breakdown of some of India's most searched dishes (per standard serving).
📊 Quick Calorie Lookup for Popular Indian Dishes
If you're in a hurry, here is a quick reference for the nutritional breakdown of popular Indian dishes (per standard serving/100g).
| Dish Name | Calories (kcal) | Protein (g) | Fats (g) |
|---|---|---|---|
| Chicken Lababdar | 350 - 400 | 25g | 28g |
| Banjara Kebab | 180 - 220 | 28g | 8g |
| Jalebi (1 Piece) | 150 | 1g | 6g |
| Paneer Bhurji | 250 - 300 | 18g | 20g |
| Chicken Biryani (1 plate) | 450 - 550 | 22g | 18g |
| Butter Chicken (Full portion) | 400 - 480 | 24g | 30g |
| Masala Dosa (1 pc) | 300 - 350 | 6g | 12g |
| Chole Bhature (2 pcs + Chole) | 600 - 750 | 15g | 35g |
| Palak Paneer | 240 - 280 | 12g | 18g |
| Dal Makhani | 300 - 350 | 10g | 16g |
| Tandoori Chicken (1 leg pc) | 220 - 260 | 30g | 10g |
| Veg Pulao (1 bowl) | 250 - 300 | 5g | 8g |
| Mutton Seekh Kebab (2 pcs) | 280 - 320 | 22g | 18g |
| Samosa (1 medium pc) | 250 - 300 | 4g | 15g |
Free Indian Food Calorie Calculator Online
This Recipe Nutrition Calculator is designed specially for Indian recipes and everyday meals. From a simple roti or dal to rich curries, biryani, paneer dishes, or snacks, you can quickly calculate the calories, protein, carbohydrates, fats, and other nutrients in your food.
Most calorie calculators are built for Western foods, but Indian cooking uses unique ingredients and methods. This tool makes it easy for you to check the nutrition of your favorite dishes without guesswork. Whether your goal is weight loss, weight gain, or balanced healthy eating, having accurate calorie and macronutrient details helps you plan your diet better.
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Just enter the ingredients of your recipe or dish, and our calculator will instantly show you the nutrition breakdown. Perfect for home cooks, fitness lovers, and anyone who wants to eat smart while still enjoying authentic Indian food.
What you can do with it
- Spot calorie‑dense inputs (oil, ghee, sugar) and cut 25–50% to create a sustainable deficit.
- Balance plates: more dal/subzi, moderate rice/roti, consistent per‑serving targets for weekly prep.
- Add energy‑dense foods (paneer, nuts, seeds, dairy, whole grains) and confirm higher per‑serving energy.
- Compare recipe variants (standard vs extra paneer) to reach surplus goals responsibly.
Diabetes‑friendly planning
- Track carbs and fiber per serving; raise legumes/vegetables/whole grains and moderate refined options.
- Use per‑serving labels for mithai and sweets to plan quantity and frequency.
Low‑oil & low‑sodium cooking
- Cut each tablespoon of oil/ghee and recheck the label—see immediate per‑serving calorie reductions.
- Reduce salt gradually; layer flavor with spices, herbs, lemon, and yogurt while monitoring sodium.
Why this suits Indian recipes (and works globally)
- Ingredient coverage: dals (chana, toor, moong, urad), staples (basmati rice, wheat flour, poha), dairy (milk, yogurt, paneer), oils (mustard, coconut, ghee), spices (turmeric, cumin, coriander, garam masala), mithai.
- Common units: grams, cups, tablespoons, teaspoons, and pieces for everyday cooking.
- Per‑serving focus: essential for portioning, weekly prep, and sustainable habits; equally useful for overseas users cooking Indian or fusion meals.
Popular Indian use cases
- Breakfast planner: idli calories per piece, poha/dosa/upma calories for lighter starts.
- Vegetarian protein: protein in dal, rajma, chole, paneer for veg/eggetarian targets.
- Festive & dining out: biryani calories per serving, chicken curry calories, rice vs roti for social meals.
- Fats & oils: ghee vs oil calories, mustard vs sunflower oil to balance taste, culture, calories.
People also search for
- Calories in paneer curry per serving; protein in rajma; how many calories in 1 roti.
- Low‑calorie Indian dinner; healthy Indian snacks for weight loss; high‑protein Indian veg meal plan.
- Balanced Indian diet for weight loss; low‑sodium Indian recipes; best oil for Indian cooking.
Examples and quick wins
- Remove 1 tbsp oil (~120–130 kcal) from a 4‑serving curry: each serving drops ~30 kcal. Re‑analyze to confirm.
- Swap part of white rice for brown rice, or add dal/vegetables to raise fiber with similar calories.
- For weight gain, add 30–50 g paneer or a handful of nuts per serving and recheck energy/protein.
💡 Chef Hassan’s Calorie Saving Tips
As an Executive Sous Chef, I know that healthy cooking doesn't have to be tasteless. Here is how I reduce calories in the kitchen without losing that authentic flavor:
- The Sauté Swap: Slow-roast your onions and tomatoes in a non-stick pan with a splash of water or 1 tsp of ghee instead of deep-frying them. You can save up to 200 calories per dish.
- The Protein Shield: Use egg white in your kebab marinades. It creates a barrier that prevents the chicken from soaking up too much oil while deep-frying.
- Greek Yogurt Over Cream: Replace heavy malai or cream in gravies with thick, whisked hung curd. It provides the same silkiness with significantly less fat and more protein.
- Resting Rule: Always rest fried snacks (like Samosas or Koliwada) on a wire rack. This allows excess oil to drip away rather than being re-absorbed by the crust on a flat plate.
FAQ — Indian Food Calorie Calculator
Values are based on standard Indian restaurant portions and home-style cooking averages. Real calories can vary based on oil, ghee, portion size and recipe differences — but this tool gives a very reliable estimate.
Add each food one by one:
Example → 2 roti + dal + sabzi + curd.
The calculator automatically adds calories, protein, carbs and fat totals.
Use grams (g) for maximum accuracy.
Use servings/plate/piece when you know the portion size.
Yes. This tool helps you understand your daily calorie intake. Pair it with balanced meals, portion control and protein-rich foods for weight management.
Yes! This version contains a mega database of over 700+ Indian foods including region-specific dishes, snacks, biryani varieties, curries, sweets, drinks and even Subway/KFC/Dominos India items.
Absolutely. The entire calculator is mobile-friendly, scroll-safe and easy to use on any device.
For most foods, fiber values are included. If a food has no fiber data, it simply means reliable standard values were not available.
Yes! The database keeps expanding based on your feedback. If you want any dish added, just comment below your blog post.
Attribution, Data & Methodology
This calculator uses reliable nutrition data and automatically adjusts values based on your selected serving sizes. Baseline numbers are taken from USDA FoodData Central, IFCT (Indian Food Composition Tables), and standard Indian culinary references.
Restaurant-style dishes are calculated with chef-accurate estimates of oil, ghee, butter, cream, and frying absorption. Home-style dishes use lighter cooking norms.
Daily Value (DV%) calculations follow a 2,000-kcal reference diet, the standard guideline for nutrition labeling.
Disclaimer
Actual calories may vary based on brand, preparation technique, and portion size. This tool provides close estimates for general guidance, not medical or dietary advice.
Individuals with dietary conditions — including diabetes, hypertension, thyroid issues, or CKD — should consult healthcare professionals for personalized recommendations.
About the Author
Mobasir Hassan is an Executive Sous Chef with years of professional culinary experience at Country Inn & Suites by Radisson, Navi Mumbai.
He specializes in modern Indian cuisine, recipe development, and nutrition-focused cooking.
Through his blog HassanChef.com, he breaks down complex culinary concepts into simple, practical guides — helping home cooks, fitness enthusiasts, and food lovers understand what’s really in their meals. His work blends hotel-kitchen precision with everyday cooking, making nutrition easier to track and delicious to enjoy.
He specializes in modern Indian cuisine, recipe development, and nutrition-focused cooking.
Through his blog HassanChef.com, he breaks down complex culinary concepts into simple, practical guides — helping home cooks, fitness enthusiasts, and food lovers understand what’s really in their meals. His work blends hotel-kitchen precision with everyday cooking, making nutrition easier to track and delicious to enjoy.