CALORIQUE
By The Calorique Experts
The Desi
Calorie Guide
Calorie Guide
80 Beloved Indian Dishes
Honest Calories · Real Portions · Zero Guilt
Honest Calories · Real Portions · Zero Guilt
"Because your nani's dal deserves better than a MyFitnessPal guess."
Welcome
You've tried counting calories before. You opened an app, searched for "dal," and got fourteen results — none of which looked like what was on your plate. "Lentil soup, generic." That's not dal. That's an insult to dal.
This book exists because Indian food is one of the most complex, regionally diverse, and utterly delicious cuisines on the planet — and it deserves to be understood, not approximated.
We built Calorique because we were tired of trackers that couldn't tell a dosa from a crepe. So we catalogued the foods India actually eats, measured them in portions India actually uses, and built intelligence that understands how Indian kitchens work.
Eighty dishes. The ones you eat most. The ones you love most. Each with honest calorie counts, real macros, and zero guilt.
— The Calorique Experts
How To Use This Book
Each dish has: Calories per serving, Protein/Carbs/Fat, Serving size in real portions (1 roti, 1 bowl — not grams), and The Real Story — context that changes how you think about the dish.
All counts are for home-cooked preparations. Restaurant versions run 30-40% higher. We don't label foods "good" or "bad." A samosa isn't bad. It's 262 calories.
The Weekly Budget
Stop counting daily. Count weekly. 1,800 cal/day = 12,600/week. Eat lighter weekdays, bank calories for weekend biryani. Your body doesn't reset at midnight.
The Calorie Truth
Why everything you've been told is wrong.
The average Indian curry: 110 cal/100g. Pizza: 266. Açaí bowl: 180. Indian home food is leaner than most Western "health" food.
1. The bread basket, not the curry
Butter naan: 320 cal. Roti: 120. Eat 2-3 per meal and that's the difference between a 400-cal and 900-cal dinner.
2. Restaurant vs. home
Restaurant Butter Chicken: ~320 cal. Mom's version: ~240. Restaurants use 2-3x more cream and oil. The gap is 35-40%.
3. The "small bite" illusion
One samosa = 262 cal. "Just one" becomes two = 524 cal before dinner. Know the number, plan around it.
Breads
Where the calories really hide.
Roti (Chapati)
1 roti
120
Cal
3.5g
Protein
20g
Carbs
3.5g
Fat
Your best friend. 120 cal, whole wheat, default to this — save naan for when it counts.
Butter Naan
1 naan
320
Cal
7g
Protein
42g
Carbs
14g
Fat
That butter brush = 60 extra cal over plain naan. Two = 640 cal. More than some people's entire lunch.
Aloo Paratha
1 paratha
290
Cal
6g
Protein
34g
Carbs
14g
Fat
King of North Indian breakfast. With butter + curd, total breakfast ~395 cal. Complete and traditional.
Tandoori Roti
1 roti
130
Cal
4g
Protein
22g
Carbs
3g
Fat
Smartest restaurant order. Ask for this instead of naan — save 190 cal per bread. Nobody judges you.
Paratha (Plain)
1 paratha
230
Cal
5g
Protein
28g
Carbs
11g
Fat
Same dough as roti, 110 more cal. The oil is the difference.
Puri (2 pieces)
2 puris
300
Cal
5g
Protein
32g
Carbs
16g
Fat
Deep-fried, puffs with pride. Two puris + aloo sabzi = 480 cal festive breakfast.
Missi Roti
1 roti
155
Cal
6g
Protein
22g
Carbs
5g
Fat
Besan + wheat = nearly double the protein of regular roti. The protein hack nobody mentions.
Bhatura
1 piece
330
Cal
6g
Protein
42g
Carbs
15g
Fat
The other half of Chole Bhature. Complete plate = 705 cal. That's not a snack — it's a glorious meal.
The Bread Swap
2 butter naans (640) → 2 rotis (240) = 400 cal saved. The single biggest lever in Indian cooking.
Dals & Lentils
India's unsung protein hero.
Moong Dal
1 bowl
150
Cal
9g
Protein
20g
Carbs
4g
Fat
Lightest dal. The one your mom makes when you're sick. 150 cal, 9g protein — criminally efficient.
Dal Tadka
1 bowl
180
Cal
10g
Protein
22g
Carbs
6g
Fat
That sizzling ghee tadka adds ~40 cal to plain dal. Still remarkably lean. The everyday dal.
Rajma (Kidney Beans)
1 bowl
210
Cal
12g
Protein
30g
Carbs
5g
Fat
North India's Monday lunch. 12g protein. Rajma-chawal is nutritionally complete.
Dal Makhani
1 bowl
260
Cal
12g
Protein
28g
Carbs
12g
Fat
The indulgent one. Cream + butter = 80 cal more than Dal Tadka. Restaurant versions hit 350+.
Chana Dal
1 bowl
180
Cal
11g
Protein
24g
Carbs
5g
Fat
Nuttier, denser, higher protein. Often cooked drier. Pairs beautifully with puri.
Sambar
1 bowl
120
Cal
5g
Protein
16g
Carbs
4g
Fat
South India's answer to dal — with vegetables, tamarind, and spice complexity North dals can only dream about.
Rasam
1 bowl
60
Cal
2g
Protein
8g
Carbs
2g
Fat
60 calories. Warming, peppery broth that cures everything. The "free food" of Indian cuisine.
The Protein Math
Rajma + 2 rotis + raita = 510 cal, 22g protein. Subway turkey sub + chips + drink = 550 cal, 18g protein. The rajma plate wins — more protein, more fiber, more soul.
Vegetarian Curries
Palak Paneer
1 serving
280
Cal
14g
Protein
10g
Carbs
20g
Fat
14g protein — the paneer carries both the protein and the joy. One of the best veg options.
Chana Masala
1 serving
210
Cal
10g
Protein
28g
Carbs
7g
Fat
Chickpea powerhouse — high protein, high fiber. The ultimate meal-prep curry.
Aloo Gobi
1 serving
180
Cal
4g
Protein
22g
Carbs
8g
Fat
Simple, honest, weeknight default. Low protein — pair with dal or raita to complete the meal.
Paneer Butter Masala
1 serving
340
Cal
15g
Protein
14g
Carbs
26g
Fat
Butter Chicken's vegetarian twin. Swap to Palak Paneer saves 60 cal and halves the fat.
Baingan Bharta
1 serving
160
Cal
3g
Protein
14g
Carbs
10g
Fat
Smoky charred eggplant. 160 cal — one of the leanest curries. Criminally underrated.
Bhindi Masala
1 serving
145
Cal
3g
Protein
12g
Carbs
9g
Fat
Okra is so low-calorie it's almost unfair. The oil is where the 145 cal come from.
Kadhi Pakora
1 serving
195
Cal
6g
Protein
18g
Carbs
11g
Fat
The pakoras are the culprit, not the kadhi. Without them = ~100 cal. But who wants kadhi without pakoras?
Mixed Veg Curry
1 serving
155
Cal
4g
Protein
16g
Carbs
8g
Fat
Nothing exciting, nothing dangerous. 155 cal weeknight workhorse.
Dum Aloo
1 serving
240
Cal
5g
Protein
28g
Carbs
12g
Fat
Baby potatoes absorb oil during slow-cooking. Richer than it looks at 240 cal.
Non-Veg Curries
Chicken Curry (Home)
1 serving
240
Cal
28g
Protein
8g
Carbs
11g
Fat
The workhorse. 28g protein at 240 cal — a ratio gym-goers pay premium for in protein powder.
Butter Chicken
1 serving
320
Cal
26g
Protein
12g
Carbs
18g
Fat
Worth every calorie. Pair with tandoori roti (450 total) not butter naan (640 total).
Rogan Josh
1 serving
280
Cal
30g
Protein
6g
Carbs
15g
Fat
Kashmiri masterpiece. 30g protein, low carbs. One of the best macro profiles in all Indian cuisine.
Tandoori Chicken
1 leg piece
265
Cal
44g
Protein
4g
Carbs
8g
Fat
44g protein. More than a scoop of whey. Your best friend in any Indian restaurant.
Egg Curry
1 serving (2 eggs)
220
Cal
14g
Protein
10g
Carbs
14g
Fat
Budget protein king. A dozen eggs costs less than one chicken breast.
Fish Curry (Macher Jhol)
1 serving
200
Cal
22g
Protein
8g
Carbs
9g
Fat
200 cal, 22g protein. Numbers that make nutritionists weep with joy. Bengal's secret weapon.
Keema Matar
1 serving
290
Cal
24g
Protein
12g
Carbs
16g
Fat
Minced meat + peas. Tastes like 400 cal but isn't. Surprisingly balanced.
Kadhai Chicken
1 serving
270
Cal
30g
Protein
8g
Carbs
13g
Fat
Less sauce = fewer hidden cal. Butter Chicken's fitter cousin at 270 cal, 30g protein.
Chettinad Chicken
1 serving
385
Cal
46g
Protein
8g
Carbs
18g
Fat
46g protein. Highest-protein Indian dish. Dry-roasted spices, minimal oil, maximum flavor.
Mutton Curry
1 serving
310
Cal
28g
Protein
8g
Carbs
18g
Fat
Slow-cooked for hours. Higher fat than chicken but excellent protein. A Sunday dish.
Rice Dishes
Plain Steamed Rice
1 cup cooked
200
Cal
4g
Protein
44g
Carbs
0.5g
Fat
Rice is not the enemy. 200 cal, almost no fat. The problem is never the rice — it's how many cups.
Chicken Biryani
1 plate
480
Cal
24g
Protein
52g
Carbs
18g
Fat
The king. 480 cal = a complete meal. Don't add curry AND naan. Biryani IS the meal. Add raita, done.
Veg Pulao
1 plate
250
Cal
5g
Protein
40g
Carbs
8g
Fat
Lighter than biryani by half. Feels more special than plain rice. Solid weeknight option.
Khichdi
1 bowl
220
Cal
8g
Protein
32g
Carbs
6g
Fat
Rice + lentils. India's original comfort food. A hug in a bowl at 220 cal.
Lemon Rice
1 plate
230
Cal
4g
Protein
38g
Carbs
7g
Fat
Leftover rice + lemon + peanuts + tadka. Ready in 10 min, tiffin-ready, 230 cal. Most practical rice dish ever.
South Indian Staples
The quiet calorie champions.
Idli (2 pieces)
2 idlis
130
Cal
4g
Protein
24g
Carbs
1.5g
Fat
65 cal each. Steamed, fermented, probiotic, nearly zero fat. The most nutritionally efficient food ever created.
Masala Dosa
1 dosa
250
Cal
6g
Protein
36g
Carbs
9g
Fat
Complete breakfast for 250 cal. Restaurant versions are bigger — possibly 350+. Mom's is healthier. She knows.
Plain Dosa
1 dosa
170
Cal
4g
Protein
28g
Carbs
5g
Fat
80 cal less than masala — the potato filling makes the difference. With sambar + chutney = 370 cal meal.
Medu Vada (2 pieces)
2 vadas
280
Cal
8g
Protein
28g
Carbs
15g
Fat
Deep-fried urad dal donuts. 140 cal each. Higher protein than most fried snacks thanks to the urad dal.
Uttapam
1 uttapam
210
Cal
6g
Protein
30g
Carbs
7g
Fat
Thick dosa with veggies pressed in. The Indian pizza — except actually healthy.
Pesarattu
1 pesarattu
180
Cal
8g
Protein
22g
Carbs
6g
Fat
Andhra's moong dal dosa. Higher protein than regular dosa. The South Indian protein answer.
Appam
1 appam
150
Cal
3g
Protein
26g
Carbs
4g
Fat
Kerala's bowl-shaped rice pancake. Lacy edges, soft center. With veg stew = elegant 270-cal dinner.
Pongal
1 bowl
240
Cal
7g
Protein
34g
Carbs
8g
Fat
Rice + moong dal + black pepper + ghee. Tamil Nadu's breakfast classic and festival dish. 240 cal complete meal.
Street Food
The honest reckoning. No judgement, just numbers.
Pani Puri (6 pcs)
6 puris
200
Cal
4g
Protein
30g
Carbs
7g
Fat
33 cal each. The pani is free. But be honest — when has anyone stopped at six?
Bhel Puri
1 plate
180
Cal
4g
Protein
28g
Carbs
6g
Fat
Puffed rice = air and crunch, not oil. Lightest street food option. Mumbai's after-work snack.
Samosa
1 piece
262
Cal
5g
Protein
28g
Carbs
14g
Fat
One = fine (262 cal). Two = a meal (524 cal). Three = a lifestyle choice. Know your number.
Vada Pav
1 piece
290
Cal
6g
Protein
36g
Carbs
13g
Fat
Mumbai's "Indian burger." 290 cal — not bad for what 20 million Mumbaikars eat daily.
Pav Bhaji
1 plate
380
Cal
9g
Protein
42g
Carbs
18g
Fat
Butter on the bhaji AND the pav. That's where 380 cal come from. It's a meal, not a side.
Chole Bhature
1 plate
705
Cal
18g
Protein
74g
Carbs
36g
Fat
705 cal. Delhi's pride, disguised as breakfast. If you're having this, it IS your meal for 5-6 hours.
Kathi Roll (Chicken)
1 roll
350
Cal
18g
Protein
32g
Carbs
16g
Fat
Kolkata's gift. Paratha + chicken. A real meal at 350 cal. The original wrap, pre-dating Chipotle by decades.
Dabeli
1 piece
280
Cal
6g
Protein
34g
Carbs
13g
Fat
Gujarat's spiced potato burger. Sweet, tangy, spicy, crunchy — all in one bite at 280 cal.
Aloo Tikki (2 pcs)
2 tikkis
250
Cal
5g
Protein
30g
Carbs
12g
Fat
Shallow-fried, not deep-fried. Lighter than samosa. With chutney = 280 cal snack.
Street Food Strategy
Don't avoid street food — that's like telling Paris to skip baguettes. Just know: street food is a meal, not a pre-meal. Use the weekly budget for indulgences.
Regional Gems
Dal Baati Churma
1 plate · Rajasthan
735
Cal
18g
Protein
82g
Carbs
36g
Fat
735 cal — made to fuel desert warriors. Celebration dish. Treat it as one.
Gujarati Thali
Full thali · Gujarat
675
Cal
18g
Protein
88g
Carbs
26g
Fat
Dal, kadhi, 2 sabzis, rotli, rice, sweet — 675 cal for ALL of it. Same as a Big Mac + fries (680).
Dhokla (4 pcs)
4 pieces · Gujarat
180
Cal
7g
Protein
26g
Carbs
5g
Fat
Steamed besan. 180 cal for 4 pieces. One of India's most calorie-friendly snacks.
Kosha Mangsho
1 serving · Bengal
340
Cal
28g
Protein
10g
Carbs
22g
Fat
Bengali slow-cooked mutton. Reduced until meltingly tender. Dense with flavor.
Shorshe Ilish
1 serving · Bengal
280
Cal
24g
Protein
6g
Carbs
18g
Fat
Hilsa in mustard. The 18g fat = omega-3s. The good kind your doctor wants.
Laal Maas
1 serving · Rajasthan
310
Cal
28g
Protein
6g
Carbs
20g
Fat
Fiery red mutton. Not for the faint-hearted. 28g protein. A warrior's dish.
Gatte ki Sabzi
1 serving · Rajasthan
210
Cal
8g
Protein
22g
Carbs
10g
Fat
Besan dumplings in yogurt gravy. Innovation from desert scarcity — balanced at 210 cal.
Desserts
Eyes wide open. Pick one, enjoy fully.
Rasgulla (2 pcs)
180
Cal
4g
Protein
36g
Carbs
1g
Fat
90 cal each, almost no fat. Your ally during festivals. Most forgiving Indian sweet.
Gulab Jamun (2 pcs)
300
Cal
5g
Protein
42g
Carbs
12g
Fat
150 cal each. That second one always seems like a good idea. At 300 total, just know the number.
Gajar ka Halwa
310
Cal
6g
Protein
38g
Carbs
14g
Fat
Carrots + ghee + sugar + milk. Winter's finest. 310 cal = a meal's worth. People skip dinner after halwa. Smart.
Kaju Katli (4 pcs)
380
Cal
8g
Protein
40g
Carbs
20g
Fat
Diwali's signature. 95 cal per piece. Know this before the box arrives at your desk.
Jalebi (4 pcs)
300
Cal
3g
Protein
44g
Carbs
12g
Fat
Only worth it hot and fresh. Cold boxed jalebi? Not worth the 300 cal. A quality rule, not just calorie.
Kheer
250
Cal
7g
Protein
36g
Carbs
8g
Fat
Slow-cooked rice in milk. Most moderate milk-based dessert. Every nani's version is "the best."
Ras Malai (2 pcs)
280
Cal
Flattened chenna in cream. Between rasgulla (180) and gulab jamun (300). The Goldilocks sweet.
Sandesh (2 pcs)
150
Cal
Bengal's pride. 75 cal each. Most elegant low-calorie Indian sweet. Bengal's best-kept secret.
Beverages
Masala Chai
1 cup
90
Cal
90 cal/cup × 4 cups/day = 360 cal in tea alone. Cut 1 tsp sugar per cup = save 420 cal/week. Easiest cut in this book.
Mango Lassi
1 glass
220
Cal
Feels like a drink, calorically a dessert. 220 cal. Don't count it as "just a drink."
Sweet Lassi
1 glass
150
Cal
Lighter than mango. Good probiotic hit at 150 cal.
Chaas (Buttermilk)
1 glass
40
Cal
40 cal. Aids digestion, practically free. The correct answer to "what to drink with lunch" was always chaas.
Filter Coffee
1 tumbler
100
Cal
South India's non-negotiable ritual. Whole milk makes it 100 cal. Slightly more than chai.
Thandai
1 glass
200
Cal
The Holi drink. Almonds, fennel, saffron. 200 cal liquid dessert. Seasonal = nature's portion control.
Nimbu Pani
1 glass
30
Cal
30 cal. India's Gatorade. The most refreshing zero-guilt drink in this book.
The Cheat Sheet
Screenshot this. Stick it on your fridge.
- Roti over naan — saves 140-200 cal per bread
- Dal is your base — 150-200 cal, 9-12g protein
- Dry sabzi over gravy — 30-50% fewer calories
- Home over restaurant — 35-40% fewer calories
- Curd/raita with every meal — 60 cal, adds protein
- Rasam is free — 60 cal for a whole bowl
- One samosa = snack budget — 262 cal
- Idli is the GOAT — 65 cal, steamed, perfect
- Chai math — 4 cups × 90 = 360 cal/day
- Street food is a meal — not a pre-meal
The Swap Chart
| Instead of | Try | Save |
|---|---|---|
| 2 Butter Naan (640) | 2 Roti (240) | 400 cal |
| Dal Makhani (260) | Dal Tadka (180) | 80 cal |
| PBM (340) | Palak Paneer (280) | 60 cal |
| Chole Bhature (705) | Chole + 2 Roti (450) | 255 cal |
| Gulab Jamun ×2 (300) | Rasgulla ×2 (180) | 120 cal |
| Masala Dosa (250) | Plain Dosa (170) | 80 cal |
| Vada ×2 (280) | Idli ×3 (195) | 85 cal |
| Mango Lassi (220) | Chaas (40) | 180 cal |
| 4 chai 2tsp (360) | 4 chai 1tsp (240) | 120 cal |
These aren't sacrifices. They're choices. Sometimes you'll choose the naan.
7-Day Plan — 1,500 cal
Weight loss. All Indian. Zero deprivation.
| Day | Breakfast | Lunch | Snack | Dinner | |
|---|---|---|---|---|---|
| Mon | 2 Idli+Sambar (250) | Rajma+2 Roti (450) | Fruit (100) | Bharta+Roti (280) | 1,080 |
| Tue | Poha (220) | Chicken+Rice (440) | Bhel Puri (180) | Dal+2 Roti (390) | 1,230 |
| Wed | Cheela (200) | Chana+2 Roti (450) | Chaas (40) | Fish+Rice (400) | 1,090 |
| Thu | Upma (230) | Palak P+2 Roti (520) | Fruit (100) | Rasam+Rice (360) | 1,210 |
| Fri | 2 Idli (180) | Egg Curry+2 Roti (460) | Dhokla (180) | Mix Veg+2 Roti (395) | 1,215 |
| Sat | Aloo Paratha (350) | Chole+2 Roti (480) | Samosa (262) | Kadhi+Rice (395) | 1,487 |
| Sun | M. Dosa (330) | Biryani (480) | Chai (90) | Dal Tadka+Roti (300) | 1,200 |
Weekly: ~8,512 | Buffer: 1,988 cal
Saturday has samosa + kadhi. Sunday has biryani. Still ~2,000 cal of buffer for extras and life.
7-Day Plan — 1,800 cal
Moderate loss. Chole Bhature Saturday. Biryani Sunday.
| Day | Breakfast | Lunch | Snack | Dinner | |
|---|---|---|---|---|---|
| Mon | Poha+Chai (310) | Rajma+Rice (410) | Nuts (180) | Kadhai Ch+2R (510) | 1,410 |
| Tue | M. Dosa (250) | Chole+2 Roti (450) | Vada Pav (290) | Dal+Rice (450) | 1,440 |
| Wed | Aloo P+Curd (350) | Fish+Rice (400) | Bhel Puri (180) | Palak P+2R (520) | 1,450 |
| Thu | 3 Idli+Sambar (315) | Keema+2 Roti (530) | Dhokla (180) | Rasam+Rice (420) | 1,445 |
| Fri | Upma+Banana (335) | Egg Curry+Rice (420) | Pani Puri (200) | Aloo Gobi+2R (420) | 1,375 |
| Sat | Chole Bhature (705) | Curd Rice (260) | Chai (90) | Butter Ch+R (450) | 1,505 |
| Sun | Paratha (280) | Biryani+Raita (540) | G. Jamun ×2 (300) | Dal+Roti (270) | 1,390 |
Weekly: ~10,015 | Buffer: 2,585 cal
Sat: Chole Bhature + Butter Chicken. Sun: Biryani + Gulab Jamun. Still 2,585 cal under budget. No guilt. Just math.
Three Things
1
Indian food is not the problem.
Home-cooked Indian food is among the leanest globally. Your grandmother's dal-roti-sabzi is already "clean eating" — it just never needed the label.
2
The weekly budget changes everything.
21 meals/week. 17 reasonable + 4 indulgent = success. Biryani Sunday doesn't cancel Monday's dal.
3
Knowledge is freedom.
Knowing a samosa is 262 cal doesn't mean you stop eating samosas. The person eating one with full knowledge and zero guilt? They're winning.
Track It All in Calorique
Every dish in this book is in the app.
Search, log, and see how it fits your weekly budget.
caloriqueapp.com · hello@caloriqueapp.com
Eat what you love. We'll balance the rest.
© 2026 Equiti Ventures LLC. Calorique™ (Serial No. 99707043).
For educational purposes only. Consult your healthcare provider.