Indian food calories and macros, from dal to dosa.
Dal, roti, dosa, idli, biryani, paneer, chole and tikka masala are in the Club 1000 Plus food library, found however you spell them, alongside packaged foods sold in India. Log a thali the way you eat it and keep your macros honest.
Search the dishes you actually eat.
Each of these is found by name in the food library today, under the spelling you use.
Calories and macros, per 100 g
| Dish | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| Chapati, made without fat | 202 | 7.3 | 43.7 | 1 |
| Naan, retail | 285 | 7.8 | 53.1 | 7.3 |
| Paratha, homemade | 333 | 7.8 | 50.7 | 14.4 |
| Chickpea dhal curry, homemade | 152 | 7.9 | 17.8 | 6.1 |
| Vegetable samosa, retail | 217 | 5.1 | 33.5 | 9.3 |
| Vegetable pakora, takeaway | 293 | 8.4 | 19.8 | 22 |
| Chicken biryani, takeaway | 163 | 8.5 | 17.8 | 7.4 |
| Chicken tikka masala, retail | 156 | 12.4 | 6.3 | 9.8 |
| Chicken tandoori, retail | 214 | 27.4 | 2.8 | 10.8 |
| Chicken korma, homemade | 127 | 14.6 | 5.3 | 5.1 |
| Paneer | 328 | 26 | 0.9 | 24.5 |
| Saag, homemade | 111 | 3.3 | 7.3 | 8.8 |
| Raita, homemade | 57 | 4.4 | 6.2 | 2.4 |
| Lassi, sweetened | 65 | 2.6 | 12.3 | 0.9 |
| Gulab jamun, homemade | 273 | 6.5 | 50.4 | 6.6 |
Per 100 g, from the UK Composition of Foods Integrated Dataset, as they appear in the app. Contains public sector information licensed under the Open Government Licence v3.0.
Logging it every day
- Packaged foods: scan the barcode. Products sold in India are already in the library from Open Food Facts, available under the Open Database License (ODbL).
- Home cooking: family recipes rarely match a database entry, so build the dish once in the recipe builder and log a serving.
- Anything else: read the nutrition label with your phone's camera, or type it in once.
- Your targets: calorie and macro targets start from your latest weigh-in and goal. They are fitness estimates for adults 18 and over, not medical or dietary advice, and your food log is private.
Questions people ask.
How many calories are in dal?
It depends on the dal and how much oil or ghee goes in. A homemade chickpea dhal curry in the UK food composition data the app uses is 152 kcal per 100 g, with 7.9 g protein, 17.8 g carbs and 6.1 g fat. Plain cooked lentils are lower; a tarka with ghee is higher, so your own recipe is the most accurate.
How many calories are in a chapati?
A chapati made without fat is 202 kcal per 100 g in the UK data the app uses; one medium chapati of about 40 g is roughly 80 kcal. Adding ghee or oil raises it, which is why a retail chapati made with fat is 328 kcal per 100 g.
Does search understand daal, dhal and dal?
Yes. Search understands common spellings and regional names, so daal, dhal and dal find the same foods, as do roti and chapati, and dahi and yogurt.
How do I log a thali?
Add each part you ate on its own, at the time you ate it: rice, dal, a sabzi, a roti, raita. If you eat the same plate often, save those foods as a saved meal and log it again whenever you eat it.
Bring the thali into your macros.
Log your first Indian meal today.