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Wheat atta is about 340 kcal per 100 g, which makes a medium roti about 120, and a teaspoon of ghee is about 45. Here are the approximate calories for 20 everyday Indian cooking ingredients, per 100 g and per real portion.
| Ingredient | kcal per 100 g | Typical portion |
|---|---|---|
| Oil (any cooking oil) | ~900 | 1 teaspoon (5 g): ~45 |
| Ghee | ~900 | 1 teaspoon (5 g): ~45 |
| Butter | ~720 | 1 teaspoon (5 g): ~36 |
| Sugar | ~400 | 1 teaspoon (5 g): ~20 |
| Jaggery / gur | ~380 | 1 teaspoon (5 g): ~20 |
| Peanuts | ~570 | 1 handful (30 g): ~170 |
| Paneer, full-fat | ~290 | 1 serving (75 g): ~220 |
| Wheat atta | ~340 | 1 medium roti (35 g): ~120 |
| Maida / refined flour | ~350 | 35 g: ~120 |
| Besan / gram flour | ~360 | 35 g: ~125 |
| Rice, raw | ~350 | 1 katori cooked (40 g raw): ~140 |
| Rava / sooji | ~350 | 1 plate upma (40 g raw): ~140 |
| Poha, raw | ~350 | 1 plate (50 g raw): ~175 |
| Oats | ~390 | 1 bowl (40 g): ~155 |
| Toor dal, raw | ~335 | 1 katori cooked (30 g raw): ~100 |
| Moong dal, raw | ~345 | 1 katori cooked (30 g raw): ~105 |
| Chana dal, raw | ~360 | 1 katori cooked (30 g raw): ~110 |
| Rajma, raw | ~335 | 1 katori cooked (40 g raw): ~135 |
| Kala chana, raw | ~360 | 50 g dry: ~180 |
| Soya chunks, dry | ~345 | 30 g dry: ~105 |
Our approximate estimates for raw or dry ingredients as sold. Oil, ghee and butter are listed per 100 g for comparison, and almost nobody uses that much, so use the spoon figure.
Packs and tables list calories per 100 g, which is handy for comparing two ingredients but is not what lands on your plate. Dry dal is about 335 to 360 kcal per 100 g, yet a katori of cooked dal comes from only about 30 g of it, so it carries about 100 to 110 kcal before any tadka. The same is true of rice, rava and poha, which swell as they cook. The portion column above is the one to use for a meal.
Oil and ghee are almost pure fat, at about 900 kcal per 100 g, so one teaspoon is about 45 kcal. Sugar and jaggery are about 400 and 380 kcal per 100 g, or about 20 kcal a teaspoon. Flours, rice and dals are all in the 335 to 390 range, which is why a roti, a katori of rice and a katori of dal each come to about 100 to 140 kcal.
Easy way to read it: if you cook at home, the quickest way to make a dish's number closer to yours is to measure the oil with a teaspoon once, and to weigh the dry rice or dal once. After that you can use the table above.
For the cooked dishes see calories in Indian dals and sabzis, and for reading a pack, how to read food labels in India.
These are approximate numbers for typical portions, not exact ones, and they are not advice about what you should eat. If you have a health condition or a calorie target from a doctor or dietitian, follow that instead of a general table.
About 45 kcal for a teaspoon (5 g). A tablespoon is about 135 kcal.
About 340 kcal per 100 g of wheat atta. A medium roti uses about 35 g, which is about 120 kcal.
About 350 kcal per 100 g of raw rice. A katori of cooked rice comes from about 40 g of raw rice and is about 140 kcal.
The pack figure is for 100 g of dry dal. A katori of cooked dal is made from only about 30 g of dry dal, the rest is water, so it is about 100 to 110 kcal before any tadka.
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Scan your food Track todayFigures on this page are our own approximate calculations from typical values and portions. They are estimates, not laboratory measurements. This article is educational information, not medical or nutrition advice.
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