Foods
Calories and protein in Indian food
Calories, protein, carbs, fat and fiber for 133 Indian foods, per katori, roti, plate or 100 g, straight from the food table inside the Kynetix app. Pick a food, or type your whole meal into Kynetix in plain words.
Dals, kadhi and sambar
- Chana dal158 kcal, 6.9 g protein per 1 katori (150 g)
- Dal112 kcal, 5.7 g protein per 1 katori (150 g)
- Dal makhani210 kcal, 8.2 g protein per 1 katori (150 g)
- Dal tadka158 kcal, 6.8 g protein per 1 katori (150 g)
- Kadhi98 kcal, 3.8 g protein per 1 katori (150 g)
- Kadhi pakoda172 kcal, 5.2 g protein per 1 katori (150 g)
- Masoor dal135 kcal, 7.5 g protein per 1 katori (150 g)
- Moong dal135 kcal, 7.2 g protein per 1 katori (150 g)
- Rasam45 kcal, 1.5 g protein per 1 katori (150 g)
- Sambar105 kcal, 4.5 g protein per 1 katori (150 g)
- Toor dal128 kcal, 6 g protein per 1 katori (150 g)
Rajma, chole and other legumes
Paneer dishes
- Kadai paneer262 kcal, 11.2 g protein per 1 katori (150 g)
- Malai kofta345 kcal, 7.5 g protein per 1 katori (150 g)
- Matar paneer232 kcal, 9.8 g protein per 1 katori (150 g)
- Palak paneer210 kcal, 9.8 g protein per 1 katori (150 g)
- Paneer bhurji330 kcal, 18.8 g protein per 1 katori (150 g)
- Paneer butter masala285 kcal, 10.5 g protein per 1 katori (150 g)
- Shahi paneer322 kcal, 11.2 g protein per 1 katori (150 g)
Egg, chicken, fish and soya curries
Vegetable curries and sabzi
- Aloo gobi142 kcal, 3.3 g protein per 1 katori (150 g)
- Aloo jeera188 kcal, 3 g protein per 1 katori (150 g)
- Aloo matar150 kcal, 4.2 g protein per 1 katori (150 g)
- Baingan bharta135 kcal, 2.7 g protein per 1 katori (150 g)
- Beans sabzi112 kcal, 3 g protein per 1 katori (150 g)
- Bhindi165 kcal, 3.3 g protein per 1 katori (150 g)
- Chicken salad300 kcal, 42 g protein per 1 bowl (150 g chicken)
- Kachumber salad45 kcal, 2 g protein per 1 bowl
- Lauki82 kcal, 1.5 g protein per 1 katori (150 g)
- Mix veg142 kcal, 3.8 g protein per 1 katori (150 g)
- Mushroom matar142 kcal, 5.2 g protein per 1 katori (150 g)
- Paneer tikka330 kcal, 22 g protein per 6 pieces (150 g)
- Patta gobi105 kcal, 2.5 g protein per 1 katori (150 g)
- Saag135 kcal, 4.5 g protein per 1 katori (150 g)
- Tinda82 kcal, 1.7 g protein per 1 katori (150 g)
Roti, rice and breakfasts
- Brown rice170 kcal, 4 g protein per 1 bowl (150 g)
- Chicken biryani490 kcal, 25 g protein per 1 plate (300 g)
- Chicken roti roll360 kcal, 28 g protein per 1 roll
- Egg sandwich300 kcal, 19 g protein per 2 slices + 2 eggs
- Idli58 kcal per 1 idli
- Idli with sambar280 kcal, 10 g protein per 3 idlis + 1 katori
- Khichdi280 kcal, 10 g protein per 1 bowl (250 g)
- Multigrain bread140 kcal, 6 g protein per 2 slices
- Oats190 kcal per 50 g dry
- Oats with milk310 kcal, 15 g protein per 50 g oats + 200 ml milk
- Overnight oats + whey310 kcal, 30 g protein per 50 g oats + 1 scoop
- Paneer roti roll380 kcal, 18 g protein per 1 roll
- Paratha260 kcal per 1 paratha
- Peanut butter toast235 kcal, 9.5 g protein per 2 slices + 1 tbsp
- Plain dosa170 kcal per 1 dosa
- Plain dosa with sambar300 kcal, 9 g protein per 1 dosa + 1 katori
- Poha320 kcal, 6 g protein per 1 plate (200 g)
- Ragi roti135 kcal, 3 g protein per 1 roti
- Rice195 kcal, 4 g protein per 1 bowl (150 g)
- Roti90 kcal, 3 g protein per 1 roti
- Upma250 kcal, 6 g protein per 1 plate (200 g)
- Veg biryani450 kcal per 1 plate (300 g)
- Veg pulao300 kcal, 6 g protein per 1 plate (200 g)
- White bread135 kcal per 2 slices
High-protein foods
- Besan cheela240 kcal, 12 g protein per 2 cheelas
- Boiled eggs155 kcal, 13 g protein per 2 eggs
- Canned tuna in water116 kcal, 26 g protein per 1 can (100 g drained)
- Chicken keema260 kcal, 28 g protein per 1 katori (150 g)
- Chicken tikka290 kcal, 40 g protein per 6 pieces (180 g)
- Edamame121 kcal, 12 g protein per 100 g
- Egg bhurji270 kcal, 19 g protein per 3 eggs
- Egg white omelette110 kcal, 18 g protein per 5 whites
- Egg whites68 kcal, 14 g protein per 4 whites
- Grilled chicken breast248 kcal, 46 g protein per 150 g
- Grilled fish180 kcal, 30 g protein per 150 g
- Masala omelette200 kcal, 13 g protein per 2 eggs
- Moong dal cheela220 kcal, 13 g protein per 2 cheelas
- Mutton curry380 kcal, 28 g protein per 1 katori (200 g)
- Peanut butter95 kcal, 3.5 g protein per 1 tbsp (16 g)
- Peanuts170 kcal, 7.5 g protein per 30 g
- Prawns masala210 kcal, 30 g protein per 150 g
- Protein bar220 kcal, 20 g protein per 1 bar (60 g)
- Roasted chana150 kcal, 8 g protein per 40 g
- Salmon208 kcal per 100 g
- Soya chunks172 kcal, 26 g protein per 50 g
- Sprouts chaat140 kcal, 10 g protein per 1 bowl (150 g)
- Tandoori chicken330 kcal, 40 g protein per 2 pieces (250 g)
- Tofu215 kcal, 24 g protein per 150 g
- Tofu bhurji240 kcal, 22 g protein per 1 katori (150 g)
- Whey protein in milk270 kcal, 32 g protein per 1 scoop + 250 ml milk
- Whey protein in water120 kcal, 24 g protein per 1 scoop (30 g)
Milk, curd and dairy
- Greek yogurt146 kcal, 20 g protein per 200 g
- Boondi raita142 kcal, 4.5 g protein per 1 katori (150 g)
- Chaas (buttermilk)40 kcal, 2.5 g protein per 1 glass (250 ml)
- Cheese slice60 kcal per 1 slice (20 g)
- Curd (dahi)90 kcal, 5 g protein per 1 katori (150 g)
- High-protein lassi104 kcal, 15 g protein per 1 pack (200 ml)
- High-protein milkshake150 kcal, 20 g protein per 1 bottle (250 ml)
- Hung curd180 kcal, 14 g protein per 200 g
- Lassi180 kcal per 1 glass (250 ml)
- Low-fat paneer200 kcal, 24 g protein per 100 g
- Paneer295 kcal, 18 g protein per 100 g
- Raita75 kcal, 3.8 g protein per 1 katori (150 g)
- Skimmed milk88 kcal, 8.5 g protein per 1 glass (250 ml)
- Skyr / protein yogurt70 kcal, 10 g protein per 1 cup (100 g)
- Toned milk150 kcal, 8 g protein per 1 glass (250 ml)
Fruit, nuts and snacks
- Almonds116 kcal, 4 g protein per 20 g
- Apple95 kcal, 0.5 g protein per 1 medium
- Banana105 kcal, 1.3 g protein per 1 medium
- Dark chocolate120 kcal, 1.6 g protein per 20 g
- Dates70 kcal, 0.6 g protein per 3 dates
- Guava70 kcal, 2.6 g protein per 1 medium
- Makhana105 kcal, 3 g protein per 30 g
- Mango99 kcal per 1 cup (165 g)
- Orange62 kcal per 1 medium
- Papaya86 kcal, 1 g protein per 1 bowl (200 g)
- Pumpkin seeds85 kcal, 4.5 g protein per 15 g
- Walnuts98 kcal, 2.3 g protein per 15 g
Vrat (fasting) foods
- Casein / milk protein shake120 kcal, 24 g protein per 1 scoop + water
- Fruit bowl110 kcal, 1.5 g protein per 1 bowl (200 g)
- Kuttu roti140 kcal, 4.5 g protein per 1 roti
- Sabudana khichdi440 kcal, 6 g protein per 1 plate (200 g)
- Samak rice (vrat ke chawal)165 kcal, 3.5 g protein per 1 bowl (150 g)
- Singhare atta roti140 kcal, 2.5 g protein per 1 roti
- Sweet potato130 kcal, 2.4 g protein per 1 medium (150 g)
- Vrat aloo sabzi160 kcal, 2.5 g protein per 1 katori (150 g)
Other everyday foods
Questions
Where do these numbers come from?
From the same food tables the Kynetix app uses: cooked Indian dishes per 100 g worked from IFCT 2017 and USDA FoodData Central for typical home recipes, plus everyday foods per serving. They are estimates, and your oil, ghee and portions change the real number.
How big is a katori in Kynetix?
150 g. With roti or rice, Kynetix sizes the curry by how much you eat with each roti or ladle of rice instead.
Roti calories kitni hoti hain?
Ek plain roti mein lagbhag 90 kcal aur 3 g protein hota hai, Kynetix ki food table ke hisaab se.
All values are estimates for typical home recipes. Kynetix lets you correct any number, and remembers your version.