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A glass of toned milk is about 115 kcal, a katori of curd about 90, 100 g of paneer about 290 and a teaspoon of ghee about 45. Here are the approximate calories for 18 dairy items, from milk and curd to ghee, butter and cheese.
| Milk (typical glass) | kcal |
|---|---|
| Skimmed milk (200 ml) | ~70 |
| Toned milk (200 ml) | ~115 |
| Cow milk, whole (200 ml) | ~130 |
| Milk with 2 teaspoons sugar (200 ml, toned) | ~155 |
| Full-cream or buffalo milk (200 ml) | ~190 |
| Item (typical serving) | kcal |
|---|---|
| Chaas / buttermilk (250 ml) | ~40 |
| Curd (1 katori, 150 g) | ~90 |
| Paneer (75 g) | ~220 |
| Paneer (100 g) | ~290 |
| Item (typical serving) | kcal |
|---|---|
| Butter (1 teaspoon) | ~36 |
| Fresh cream / malai (1 tablespoon, 15 g) | ~40 |
| Ghee (1 teaspoon) | ~45 |
| Condensed milk (1 tablespoon, 20 g) | ~65 |
| Cheese cube (1, 25 g) | ~80 |
| Cheese slice (1, 20 g) | ~65 |
| Khoya / mawa (30 g) | ~95 |
| Butter (1 tablespoon) | ~100 |
| Ghee (1 tablespoon) | ~135 |
Our approximate estimates. Brands and fat percentages differ, so check the pack: "toned", "full cream" and "double toned" are not the same.
Milk is mostly water, and the calories change with how much fat it carries. Skimmed milk is about 35 kcal per 100 ml, toned milk about 58, whole cow milk about 65 and full-cream or buffalo milk about 95. That is why a glass of buffalo milk (about 190 kcal) has nearly three times the calories of skimmed milk (about 70 kcal) for the same volume.
Curd made from toned milk is about 90 kcal a katori, and chaas is much lighter because it is mostly water. Paneer is richer, at about 290 kcal per 100 g, which matches the numbers in our paneer, tofu and soya chunks guide. Ghee and butter are almost pure fat, so a tablespoon of ghee is about 135 kcal.
Easy way to read it: if a recipe or a pack says "milk", check which kind. The same glass can be 70, 115 or 190 kcal, and the label tells you which one you have.
For protein per serving see high-protein Indian foods, and for milk in tea and coffee, calories in chai, coffee and lassi.
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 115 kcal for 200 ml of toned milk, about 70 kcal for skimmed milk and about 190 kcal for full-cream or buffalo milk.
About 90 kcal for a katori (150 g) of curd made from toned milk.
About 290 kcal per 100 g and about 220 kcal for a 75 g serving, for full-fat paneer.
About 45 kcal for a teaspoon (5 g) and about 135 kcal for a tablespoon. A teaspoon of butter is about 36 kcal.
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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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