← Articles
← Articles
A whole cucumber is about 23 kcal, a katori of lauki about 14, a glass of chaas about 40 and a katori of watermelon about 45. Here are 30 common Indian foods at about 100 kcal or less per typical portion, grouped so you can find them quickly.
| Food (typical portion) | kcal |
|---|---|
| Radish / mooli (1 small, 60 g) | ~10 |
| Spinach / palak (1 cup chopped, 50 g) | ~12 |
| Lauki / bottle gourd (1 cup, 100 g) | ~14 |
| Karela / bitter gourd (1 medium, 100 g) | ~17 |
| Tomato (1 medium, 100 g) | ~18 |
| Cabbage (1 cup chopped, 90 g) | ~23 |
| Cucumber (1 medium, 150 g) | ~23 |
| Capsicum (1 medium, 120 g) | ~24 |
| Cauliflower (1 cup florets, 100 g) | ~25 |
| Pumpkin (1 katori, 100 g) | ~26 |
| Carrot (1 medium, 70 g) | ~29 |
| French beans (1 katori, 100 g) | ~31 |
| Bhindi / okra (10 pieces, 100 g) | ~33 |
| Brinjal / baingan (1 medium, 150 g) | ~38 |
| Kachumber salad (1 bowl) | ~40 |
| Onion (1 medium, 100 g) | ~40 |
Our approximate estimates for raw edible portions. Cooking oil is not included; see the next section.
| Food (typical portion) | kcal |
|---|---|
| Chaas / buttermilk (1 glass, 200 ml) | ~40 |
| Roasted papad (1) | ~40 |
| Rasam (1 katori) | ~45 |
| Clear vegetable soup (1 bowl, 200 ml) | ~50 |
| Mixed vegetable salad, no dressing (1 bowl) | ~50 |
| Idli (1 medium) | ~58 |
| Puffed rice / murmura (1 bowl, 20 g) | ~80 |
| Tomato soup (1 bowl) | ~80 |
| Lauki sabzi (1 katori) | ~80 |
| Dal soup / shorba (1 bowl) | ~90 |
| Dry cabbage sabzi (1 katori) | ~90 |
| Sambar (1 katori) | ~100 |
| Fruit (typical portion) | kcal |
|---|---|
| Watermelon (1 katori, 150 g) | ~45 |
| Muskmelon (1 katori, 150 g) | ~50 |
| Orange (1 medium) | ~60 |
| Papaya (1 katori, 150 g) | ~65 |
| Guava (1 medium, 100 g) | ~70 |
| Apple (1 medium, 150 g) | ~80 |
| Banana (1 medium, 100 g peeled) | ~95 |
The table shows raw vegetables and plain light dishes. Cooking changes the number, mostly through oil. A raw bhindi portion (100 g) is about 33 kcal, but a katori of bhindi fry is about 120. A teaspoon of oil or ghee is roughly 45 kcal, so a sabzi is mostly the oil it was cooked in. A dal tadka is about 150 kcal a katori where boiled dal is about 105.
That is why the lauki and cabbage sabzis above sit near 80 to 90 kcal: they are cooked with very little oil. The same vegetable made with more oil is a bigger number.
Easy way to read it: a plate piled with salad and vegetables is a small number, and the numbers change much more with oil, sugar and portion size than with which vegetable you choose.
Take a photo and Nutrisnap shows an approximate calorie range. It is an AI guess, for fun.
Scan your food Track todayThese 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.
Among the common ones, radish, spinach, lauki, bitter gourd and tomato are lowest, at roughly 10 to 18 kcal for a typical portion.
About 23 kcal for one medium cucumber of around 150 g.
About 40 kcal for a 200 ml glass of plain chaas. Sweet lassi is around 200 kcal for a glass.
Watermelon (about 45 kcal a katori), muskmelon (about 50) and orange (about 60) come in lowest per portion.
Figures 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.
← All articles