Search 10,000+ foods — rice, roti, egg, banana, paneer and more. Instant calories, protein, carbs and fat. Adjust your portion with the slider. Works as an Indian food calorie calculator too.
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Disclaimer. Calorie values are sourced from IFCT 2017, USDA SR Legacy and peer-reviewed GI/GL tables. Values are approximate and may vary by cooking method, brand and portion size. Results are estimates — consult a registered dietitian before making significant dietary changes. DialFit accepts no liability for outcomes arising from use of this tool.
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Free calorie counter — calculate calories in food instantly
DialFit's calorie counter lets you search 10,000+ foods and get instant nutrition facts. Use it as a food calorie calculator, a macros calculator, a food nutrition calculator, or a protein calculator for food.
The database covers calories in food across Indian home cooking, street food, international cuisine and raw ingredients. From calories in rice, calories in banana, calories in egg and calories in chicken 100g to calories in roti, calories in dal and calories in paneer — this is your free Indian food calorie calculator in one place. No signup. Works on all devices.
Calories in common global foods — per serving reference
Food
Serving
Calories
Protein
Carbs
Fat
🍚 Calories in rice
100g cooked
130 kcal
2.7g
28g
0.3g
🍌 Calories in banana
1 medium (120g)
107 kcal
1.3g
27g
0.4g
🥚 Calories in egg
1 whole (50g)
78 kcal
6g
0.6g
5g
🍗 Calories in chicken
100g breast
165 kcal
31g
0g
3.6g
🥑 Calories in avocado
½ fruit (100g)
160 kcal
2g
9g
15g
🐟 Calories in salmon
100g fillet
208 kcal
20g
0g
13g
🌾 Calories in oats
40g dry
148 kcal
5g
26g
2.5g
🥔 Calories in potato
100g boiled
77 kcal
2g
17g
0.1g
🥛 Calories in milk
200ml whole
124 kcal
6.4g
9.4g
6.8g
🥜 Calories in almonds
28g (10 pcs)
163 kcal
6g
6g
14g
🍞 Calories in bread
1 slice (30g)
79 kcal
2.7g
15g
1g
🥜 Calories in peanut butter
2 tbsp (32g)
188 kcal
8g
6g
16g
🍚
Rice
130 kcal
per 100g
🍌
Banana
107 kcal
1 medium
🥚
Egg
78 kcal
1 whole
🍗
Chicken
165 kcal
per 100g
🥑
Avocado
160 kcal
per 100g
🐟
Salmon
208 kcal
per 100g
🌾
Oats
148 kcal
40g dry
🥔
Potato
77 kcal
per 100g
🥛
Milk
124 kcal
200ml
🥜
Almonds
163 kcal
28g
🍞
Bread
79 kcal
1 slice
🥜
Peanut Butter
188 kcal
2 tbsp
Calories in Indian food — per serving reference
Food
Serving
Calories
Protein
Carbs
Fat
🫓 Calories in roti
1 piece (30g)
80 kcal
3g
15g
0.4g
🫓 Calories in paratha
1 piece (80g)
200 kcal
4g
28g
8g
🥛 Calories in paneer
100g
265 kcal
18g
1.2g
20g
🍛 Calories in dal
1 katori (150ml)
100 kcal
7g
15g
0.5g
🥘 Calories in biryani
1 plate (300g)
500 kcal
22g
60g
16g
🫓 Calories in idli
1 piece (40g)
40 kcal
1.5g
8g
0.2g
🫓 Calories in dosa
1 medium (100g)
120 kcal
2.5g
22g
2g
🥘 Calories in samosa
1 piece (60g)
150 kcal
3g
18g
7g
🥘 Calories in rajma
1 katori (150g)
165 kcal
9g
28g
1g
🥘 Calories in dal makhani
1 katori (150ml)
170 kcal
7g
18g
7g
🍗 Calories in butter chicken
1 serving (200g)
320 kcal
28g
8g
18g
🥘 Calories in chole
1 katori (150g)
180 kcal
10g
28g
4g
🫓
Roti
80 kcal
1 piece
🫓
Paratha
200 kcal
1 piece
🥛
Paneer
265 kcal
per 100g
🍛
Dal
100 kcal
1 katori
🥘
Biryani
500 kcal
1 plate
🫓
Idli
40 kcal
1 piece
🫓
Dosa
120 kcal
1 medium
🥘
Samosa
150 kcal
1 piece
🥘
Rajma
165 kcal
1 katori
🥘
Dal Makhani
170 kcal
1 katori
🍗
Butter Chicken
320 kcal
1 serving
🥘
Chole
180 kcal
1 katori
All values are approximate. Use the search tool above to get exact calories in 100g food or any custom portion. This free food calorie checker searches our full 10,000+ food database instantly.
How it works
How to use this food calorie counter
Type any food in the search box — this calorie counter searches as you type and shows matching foods with calories. Click any result to see full nutrition details including calories in food, protein, carbs, fat, glycaemic index (GI) and glycaemic load (GL). Use the portion slider to adjust grams — all macros recalculate instantly as a true macros calculator.
Add multiple foods to your food log and the macro distribution bar shows you the protein/carb/fat split as a percentage of total calories — making this a complete food nutrition calculator for your day. Whether you want to calculate calories in food for a single item or track a full day's intake, DialFit handles it — free, no signup required.
The database is split: Indian foods come from IFCT 2017 and global foods from USDA SR Legacy. This means calories in roti, calories in dal and calories in paneer are measured using Indian standard portions — not generic Western estimates. Use this as your calorie counter for weight loss by comparing your daily total against your TDEE from the Health Analyzer.
A free calorie counter lets you search any food and instantly see its calories, protein, carbs and fat — plus micronutrients like folate, iron, calcium, zinc, magnesium, vitamin D, B12, vitamin C and vitamin A. DialFit's calorie counter searches 10,000+ Indian and global foods using IFCT 2017 and USDA FoodData Central databases. It works as both a food calorie calculator and a micronutrient calculator — a daily vitamin intake calculator for Indians.
The best folate rich foods in India include: methi (fenugreek leaves) at 140mcg/100g, palak (spinach) at 194mcg/100g, rajma (kidney beans) at 130mcg/100g, chana dal at 180mcg/100g, and moong dal at 159mcg/100g. Pregnant women need 400–600mcg of folate daily per ICMR guidelines. Search these foods above for full calorie and macro data.
Vitamin D deficiency foods to include in your diet: egg yolk (87 IU per egg), fatty fish like mackerel (360 IU/100g), mushrooms exposed to sunlight (450 IU/100g), and fortified milk. Most Indians are vitamin D deficient — 15–30 minutes of midday sun 3–4×/week is the most effective intervention alongside food sources.
Foods for vitamin B12 deficiency available in India: eggs (0.6mcg per egg), paneer (0.8mcg/100g), dahi/curd (0.4mcg/100g), full-fat milk (0.5mcg per 200ml), and fortified cereals. Strict vegetarians are at high risk — supplementation is often necessary. The adult RDA for B12 is 2.4mcg/day.
Top iron rich foods India: horsegram (kulthi dal) at 7mg/100g, bajra (pearl millet) at 8mg/100g, sesame seeds (til) at 14.5mg/100g, rajma at 6.2mg/100g, and amaranth leaves (chaulai) at 4.3mg/100g. Always pair with vitamin C rich foods India (amla, lemon, guava) to maximise iron absorption.
Top calcium rich foods India: ragi (finger millet) at 344mg/100g, til (sesame) at 975mg/100g, paneer at 208mg/100g. Top magnesium rich foods India: pumpkin seeds at 550mg/100g, rajma at 140mg/100g, dark chocolate at 228mg/100g, and spinach at 79mg/100g. Top potassium rich foods India: banana at 358mg/100g, coconut water at 250mg/100g, rajma at 405mg/100g, and sweet potato at 337mg/100g. Top vitamin a rich foods India: carrot at 835mcg RAE/100g, sweet potato at 961mcg/100g, palak at 469mcg/100g, and egg yolk at 140mcg/100g. The adult RDA for calcium is 1,000mg/day and for magnesium is 340–400mg/day.
Best omega 3 foods India: flaxseeds (alsi) at 22.8g/100g — the richest plant source; walnuts at 9g/100g; fish like rohu, katla and sardines at 0.5–1.5g/100g; and chia seeds at 17.8g/100g. The WHO recommends 250–500mg of EPA+DHA per day from fish or algae-based omega 3 sources.
Zinc deficiency foods to boost intake: pumpkin seeds (10.3mg/100g), sesame seeds (7.8mg/100g), cashews (5.6mg/100g), rajma (2.8mg/100g), and beef or mutton (4–6mg/100g). The adult RDA for zinc is 8–11mg/day. Phytates in grains reduce zinc absorption — soaking and sprouting helps.
Calories in rice: 100g of cooked white rice contains approximately 130 kcal, with 2.7g protein, 28g carbs and 0.3g fat. Brown rice is similar at around 122 kcal per 100g cooked. Use the search above to get exact values for your portion size.
Calories in banana: a medium banana (120g) contains approximately 107 kcal, with 1.3g protein, 27g carbs, 0.4g fat and 3.1g fibre. Bananas have a medium GI of around 51 — a good pre-workout snack. A large banana (150g) is about 134 kcal.
Calories in egg: one whole egg (50g) contains approximately 78 kcal, with 6g protein, 0.6g carbs and 5g fat. Egg whites alone contain about 17 kcal per egg with 3.6g protein and zero fat. Eggs are one of the best protein sources per calorie available in India.
Calories in roti: one medium whole wheat roti (30g) contains approximately 80 kcal, with 3g protein, 15g carbs and 0.4g fat. A plain paratha (80g) is higher at around 200 kcal. Adding 1 tsp ghee adds another 45 kcal — making a ghee roti approximately 125 kcal.
Calories in paneer: 100g of paneer contains approximately 265 kcal, with 18g protein, 1.2g carbs and 20g fat. Paneer is one of the highest-protein vegetarian foods in the Indian diet and has a very low GI of around 27, making it ideal for both weight loss and muscle gain diets.
Calories in dal: one katori (150ml) of cooked moong dal contains approximately 100 kcal with 7g protein. Chana dal is slightly higher at about 115 kcal. Dal makhani is significantly higher at around 170 kcal per katori due to butter and cream.
Calories in biryani: one plate of chicken biryani (300g) contains approximately 450–550 kcal. Vegetable biryani is lower at around 350–400 kcal per plate. Mutton biryani can reach up to 600 kcal per plate depending on oil and portion size.
Calories in idli: one medium idli (40g) contains approximately 40–45 kcal with 1.5g protein and 8g carbs. Idli is one of the lowest-calorie breakfast foods in Indian cuisine. Two idlis with sambar (150ml) is approximately 180 kcal total.
A food calorie checker — like this tool — lets you search any food and instantly see its calorie and macro content. Unlike static charts, DialFit's calorie counter searches 10,000+ foods and adjusts values to your exact portion size in real time. It works as both an Indian food calorie calculator and a global nutrition database.
रोटी में कैलोरी: एक मध्यम आकार की रोटी (30g) में लगभग 80 कैलोरी होती हैं। इसमें 3g प्रोटीन, 15g कार्बोहाइड्रेट और 0.4g फैट होता है। घी लगाने पर 45 कैलोरी और जुड़ जाती हैं — यानी घी वाली रोटी ≈ 125 कैलोरी। ऊपर दिए गए सर्च बॉक्स में "roti" टाइप करके अपनी पोर्शन के अनुसार सटीक कैलोरी जानें।
केले में कैलोरी: एक मध्यम केले (120g) में लगभग 107 कैलोरी होती हैं। इसमें 1.3g प्रोटीन, 27g कार्बोहाइड्रेट, 0.4g फैट और 3.1g फाइबर होता है। केला एक अच्छा प्री-वर्कआउट स्नैक है — इसका GI लगभग 51 है जो मध्यम श्रेणी में आता है। बड़े केले (150g) में लगभग 134 कैलोरी होती हैं।
Last reviewed: May 2026IFCT 2017 · USDA SR LegacyFree · No signup · 10,000+ foods