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47 practical guides on Indian food, with approximate numbers and something you can cook tomorrow.
Approximate calories per scoop, stick, cone and glass for ice cream, kulfi, falooda, gola and chilled desserts.
Read the guide → CaloriesApproximate calories per piece for veg and egg sandwiches, grilled sandwiches, kathi rolls, wraps and burgers.
Read the guide → CaloriesApproximate calories per piece for pakora, bhajiya, bonda, vada, cutlet, samosa and kachori.
Read the guide → CaloriesApproximate calories per glass for banana and mango shakes, cold coffee, badam milk, rose milk and thandai.
Read the guide → ProteinApproximate protein and calories per handful or spoon for almonds, peanuts, cashews, seeds, makhana and dates.
Read the guide → ProteinApproximate protein and calories per serving for eggs, chicken, fish, prawns, mutton and keema dishes.
Read the guide → CaloriesApproximate calories for common buffet items, plus two sample plates added up item by item: a light one and a full one.
Read the guide → CaloriesApproximate calories per piece, square or spoon for chocolate, toffee, candy, lollipops and chocolate spread.
Read the guide → Everyday skillsTeaspoon, tablespoon, katori, glass and cup in ml, plus rough grams per spoon and cup for sugar, oil, atta, rice and dal.
Read the guide → CaloriesApproximate calories in cola, fresh juice, coconut water, sugarcane juice, nimbu pani and more, per glass or can.
Read the guide → CaloriesApproximate calories per piece for glucose biscuits, rusk, pav, puffs, cake slices, pastries and muffins.
Read the guide → Everyday nutritionEight simple ways to include plain curd in Indian meals, from raita and breakfast bowls to balanced lunch plates.
Read the guide → VegetablesNine easy ways to add spinach, methi and other leafy greens to familiar Indian meals, with preparation and food safety tips.
Read the guide → VegetablesTen practical Indian vegetable side dishes to add colour and variety to lunch and dinner, with quick preparation tips.
Read the guide → Snack ideasNine easy Indian evening snack ideas using fruit, curd, roasted chana, vegetables and other familiar foods.
Read the guide → Lunch ideasSeven simple Indian lunch bowl combinations with grains, dal or other protein foods, vegetables and flavourful toppings.
Read the guide → Everyday nutritionPractical ways to add peanuts, sesame, flax, pumpkin seeds and other nuts and seeds to familiar Indian meals.
Read the guide → Quick mealsEight no-cook Indian meal ideas using curd, cooked beans, fruit, vegetables and ready-to-eat staples, with practical food safety tips.
Read the guide → Grains & fibreA practical guide to whole grains in Indian meals, including atta, oats, millets and rice, with simple swaps and balanced plate ideas.
Read the guide → Fibre & mealsEight practical high-fibre Indian meal ideas using dals, beans, vegetables, fruit and whole grains, plus simple ways to add fibre gradually.
Read the guide → Smart shoppingA simple guide to comparing packaged snacks in India using serving size, sodium, added sugar and ingredients without rigid food rules.
Read the guide → Pulses & beansPractical ways to add dal, chana, rajma and other pulses to Indian meals, with cooking shortcuts and balanced meal ideas.
Read the guide → Meal planningEight easy Indian meals using leftover dal, rice, roti and cooked vegetables, with food safety tips and ideas for balanced plates.
Read the guide → Travel foodSimple ideas for balanced eating while travelling in India, including train snacks, restaurant meals, hydration and food safety.
Read the guide → Fruit & vegetablesEasy ways to include more whole fruit in an Indian diet, with breakfast, snack and dessert ideas and tips for budget and convenience.
Read the guide → Office lunchesEight balanced Indian office lunch ideas with dal, roti, rice, vegetables and easy protein options, plus practical packing tips.
Read the guide → Vegetarian snacksNine practical vegetarian snack ideas in India using curd, roasted chana, paneer, tofu and pulses, with tips for building a satisfying snack.
Read the guide → Everyday nutritionPractical ways to use less salt in Indian meals while keeping flavour with spices, herbs, acid and smart choices for packaged foods.
Read the guide → DrinksPegs in a nip, quarter, half, 750 ml and litre bottle at 30, 60 and 90 ml pours, with approximate calories for each bottle.
Read the guide → CaloriesVegetables, salads, soups, drinks, light dishes and fruit at about 100 kcal or less per typical portion, with approximate numbers.
Read the guide → ProteinApproximate protein and calories per glass, katori and slice for common Indian dairy, with protein per 100 kcal.
Read the guide → Meal planningBuild a practical Indian grocery list with dals, grains, vegetables, fruit, curd and easy proteins, plus a simple plan to avoid food waste.
Read the guide → Eating outA practical guide to ordering balanced Indian restaurant meals without rigid rules, from dal and tandoori dishes to breads, rice and shared sides.
Read the guide → Easy cookingSix easy one-pot Indian meal ideas with dal, beans, rice, vegetables and optional eggs or meat, plus simple ways to round out the plate.
Read the guide → Meal planningA beginner-friendly Indian meal prep routine using cooked dal, chopped vegetables and flexible sides to make weekday meals easier and safer.
Read the guide → BreakfastSeven practical Indian breakfast ideas with protein foods, fruit or vegetables, and simple ways to make familiar meals more balanced.
Read the guide → Meal planningSix quick Indian dinner ideas using dal, eggs, paneer, tofu, vegetables and leftovers, with a simple prep plan for busy weekdays.
Read the guide → Everyday nutritionEasy ways to add vegetables to Indian breakfast, lunch, snacks and dinner, with practical prep tips and no rigid food rules.
Read the guide → Meal ideasPractical 400 calorie Indian meal ideas with dal, roti, rice, vegetables and protein foods, plus simple ways to estimate portions and oil.
Read the guide → Indian grainsRagi and kuttu are different foods: finger millet and buckwheat. Compare their names, uses in Indian meals and fasting, and gluten considerations.
Read the guide → Vegetarian nutritionA practical guide to vitamin B12 supplements for vegetarians in India: food sources, label checks, forms, testing and when to seek medical advice.
Read the guide → Indian foodsCompare jowar and bajra nutrition, rotis and everyday uses. Learn how to choose a millet for your meals without weight-loss or diabetes myths.
Read the guide → Everyday nutritionPlan a healthy Indian diet on a budget with affordable dals, grains, seasonal vegetables and practical shopping and meal-prep ideas.
Read the guide → Gym nutritionGym rest day nutrition explained with Indian meal ideas for protein, vegetables, hydration and recovery without rigid food rules.
Read the guide → Weight managementHealthy Indian snack ideas for weight management, including fruit, curd, roasted chana and vegetables, with portion and planning tips.
Read the guide → Vegetarian nutritionA flexible weekly vegetarian Indian meal plan with breakfast, lunch and dinner ideas using dal, beans, vegetables, grains, dairy and soy.
Read the guide → NutritionBuild a balanced Indian thali with grains, protein foods, vegetables, curd and fruit using familiar home meals.
Read the guide → Weight managementPractical Indian dieting habits for weight management without tracking every calorie, with balanced meals and realistic portions.
Read the guide → Gym nutritionSimple Indian pre-workout and post-workout food ideas with carbohydrates, protein and hydration for everyday gym sessions.
Read the guide → VegetarianPractical vegetarian protein combinations for Indian breakfasts, lunches and dinners using dal, grains, soy and dairy.
Read the guide → VitaminsFind reliable vitamin B12 foods for vegetarians in India, including dairy, eggs and fortified foods, plus when to ask about supplements.
Read the guide → MineralsExplore iron-rich vegetarian Indian foods, vitamin C pairings and simple meals that support iron intake without exaggerated claims.
Read the guide → Cooking fatsCompare ghee and refined oil for Indian cooking: saturated fat, unsaturated fat, portions and practical choices.
Read the guide → Weight managementA practical Indian weight management guide: build balanced meals, choose satisfying snacks and create habits you can keep.
Read the guide → VegetablesExplore green vegetable benefits, from fibre and folate to practical Indian meal ideas with palak, methi, beans and peas.
Read the guide → FastingIdeas for balanced Indian fasting meals, including fruit, curd, nuts, makhana and vrat grains, with hydration and safety tips.
Read the guide → Healthy eatingLearn how to plan a healthy Indian diet with vegetables, fruit, pulses, whole grains, protein foods and sensible portions.
Read the guide → Brain healthDiscover foods for brain health in an Indian diet, and why an overall eating pattern matters more than a single superfood.
Read the guide → Nutrition basicsUnderstand which foods fuel your body and how carbohydrates, protein, fats, vitamins and water work together in everyday meals.
Read the guide → Nutrition basicsWhat is nutrition? Learn the basics of nutrients, balanced meals and why food quality, variety and portions matter.
Read the guide → ProteinCompare protein in boiled eggs, omelettes and egg bhurji, and see how ingredients change your meal.
Read the guide → Everyday skillsExplore water, lemon water, unsweetened tea and coffee as part of a sustainable weight-management routine.
Read the guide →30 ml and 60 ml pegs, how many pegs in a quarter, half and full bottle, with approximate calories.
Read the guide → CaloriesApproximate calories per peg, bottle and glass, in Indian serving sizes, plus mixers and cocktails.
Read the guide → CaloriesRegular, strong and light beer in 330 ml, 500 ml, pint and 650 ml sizes. Approximate.
Read the guide → Everyday skillsDecide a number and a stop time, count as you go, water in between and plan the ride home.
Read the guide → CaloriesApproximate calories per typical serving for popular Indian egg, chicken, fish and mutton dishes.
Read the guide → ProteinApproximate protein and calories per bowl for common Indian dals, rajma, chole and sprouts.
Read the guide → CaloriesApproximate calories per typical serving for soups, salads, raitas and chaas.
Read the guide → CaloriesSabudana khichdi, kuttu puri, makhana, sama rice and more, and why fasting food can be heavy.
Read the guide → CaloriesHakka noodles, fried rice, manchurian, chilli paneer, momos and soups.
Read the guide → CaloriesDhokla, khandvi, thepla, fafda, misal pav, vada pav and more.
Read the guide → CaloriesGulab jamun, jalebi, ladoo, kaju katli and more, with approximate calories per piece and a simple comparison to rotis.
Read the guide → CaloriesDal, paneer butter masala, biryani, samosa, masala dosa and more, at home and in restaurants.
Read the guide → CaloriesPoha, upma, paratha, idli, dosa and more, grouped from lighter to heavier, with what the oil and sides add.
Read the guide → CaloriesBlack tea to mango lassi, and how milk and sugar explain nearly all of the calories in a cup.
Read the guide → NutrisnapTake one photo of your plate and get the dish name and an approximate calorie range. How it works and its limits.
Read the guide → NutritalksPost your plate, see an approximate calorie guess and share it with family or friends in a private group.
Read the guide → CaloriesPani puri, chaat, samosa, vada pav, pav bhaji and more, and why fried versus steamed matters so much.
Read the guide → CaloriesRoti, dal, sabzi, rice and curd, with a simple home thali, one with rice and curd, and a festive one.
Read the guide → CaloriesBanana, mango, apple, papaya, guava and more, grouped from lower to higher calories per portion.
Read the guide → CaloriesBhujia, mixture, chips, makhana and more, and why a small handful adds up so fast.
Read the guide → CaloriesMakki ki roti, sarson ka saag, til ladoo, chikki and more, with what the ghee and jaggery add.
Read the guide → CaloriesPlain rice, pulao, khichdi, lemon rice, dal chawal and biryani, with what the oil and ghee add.
Read the guide → CaloriesIdli, dosa, vada, pongal, uttapam and bisibele bath, and how sambar and chutney change the total.
Read the guide → CaloriesMaggi, burger, pizza slice, fries, cappuccino and milkshake, side by side.
Read the guide → CaloriesAlmonds, cashews, raisins, dates and peanuts, counted per piece so you can see what a handful really holds.
Read the guide → CaloriesNaan, roti, paratha, kulcha, bhatura and more, from a ragi roti to a butter naan.
Read the guide → CaloriesDal tadka, rajma, chole, bhindi, aloo gobi, palak paneer and more, and what the tadka adds.
Read the guide → CaloriesChutneys, pickles, papad, raita, and the teaspoons of ghee, butter and sugar that are easy to miss.
Read the guide → CaloriesSkimmed to buffalo milk, curd, paneer, ghee, butter and cheese, side by side.
Read the guide → CaloriesSandesh, malpua, rabri, modak, ghevar and more, from milk sweets to fried ones.
Read the guide → CaloriesPotato, onion, tomato, bhindi, peas and more, raw, and how oil changes the cooked number.
Read the guide → CaloriesThe everyday ingredients per 100 g and per real portion, and why the pack number is not your plate.
Read the guide → CaloriesOats, dalia, cornflakes, muesli and murmura, with and without milk.
Read the guide →Moong chilla, paneer bhurji, soya upma and more — seven vegetarian Indian breakfasts that actually cross 15 g of protein, with the numbers beside each one.
Read the guide → ProteinThe guideline number, what it works out to for your weight, and a vegetarian Indian day that reaches 62 g without any powder.
Read the guide → ProteinPer 100 g and per real katori, because a packet of dal says 24 g and your bowl gives 7 g. Soya, paneer, dals, chana, curd.
Read the guide → ProteinSoya curry, palak paneer, dal tadka, rajma and more — seven dinners under 500 kcal, with protein and calories beside each one.
Read the guide → ProteinOne roti is about 4 g, one idli about 2 g. The approximate numbers for everyday Indian staples, and which small swaps add the most.
Read the guide → ProteinDal thali, soya pulao, matar paneer, khichdi-kadhi and more — seven lunches that pack into a tiffin.
Read the guide → ProteinProtein and calories per 100 g and per real serving, and which one suits weight loss, budget or taste.
Read the guide →The 4 pm fix, ranked by protein — sprouts chaat, roasted chana, dhokla, makhana, chaas — plus the ones that look light and are not.
Read the guide →Eight office and school dabbas that stay under 400 kcal, survive four hours in the box, and don't leave you raiding the biscuit tin at 4 pm.
Read the guide → Meal planningRoti size, calories and the guideline grain ceiling, turned into a simple rotis-per-day table.
Read the guide →Ignore the front of the packet. Per 100 g, the first three ingredients, sugar under all its names, and sodium × 2.5 — that is the whole skill.
Read the guide → Everyday skillsOne level teaspoon is the whole day. Where it hides in Indian food, and five changes that need no measuring at all.
Read the guide →How much fibre you need, which Indian foods give it, and how to raise it slowly without gas or bloating.
Read the guide → Iron and anaemiaVegetarian iron sources, the tea-and-calcium mistake, the vitamin C trick, and when a blood test is the right next step.
Read the guide → BonesAbout 1,000 mg a day: the Indian foods that deliver it, a sample day, and why vitamin D matters as much as calcium.
Read the guide → Vitamin B12Why B12 deficiency is common in Indian vegetarians, which foods help, the warning signs, and why a blood test comes first.
Read the guide → HydrationNo magic number: how to judge your own needs, what counts as fluid, and the easy urine-colour check.
Read the guide → MilletsWhat ragi, jowar and bajra actually give you, how they compare with rice and wheat, and easy ways to start.
Read the guide → Fats and oilsNo single oil is magic. What matters is the amount, the variety, and what the rest of your diet looks like.
Read the guide → SugarThe added-sugar limit in teaspoons, the hidden sources in an Indian day, and how to cut down without misery.
Read the guide → WeightAsian-Indian BMI and waist targets, a steady weekly rate, plate proportions and the habits that actually work.
Read the guide → BreakfastEight Indian breakfasts around 300 kcal that keep you full: what goes in, and the small changes that help.
Read the guide →Try a sample meal idea, log what you ate, or scan your food from a photo.
Get my free plan Track today Scan your foodFood values in these articles are approximate, rounded estimates for typical servings. They can be wrong. Cooked-dish figures are our own calculations at standard home portions, so treat them as estimates.