🇮🇳 Scientific Food Reference

Indian Food Calorie & Protein Database

Name: FitTrackPro Indian Food Nutrition Database
Creator: FitTrackPro
License: https://creativecommons.org/licenses/by/4.0/

By [AUTHOR NAME] · Last reviewed: October 17, 2026 · Method & sources

Look up calories, protein, carbohydrates, fat and fiber in 37 FitTrackPro food entries, including rotis, dals, paneer, rice, dairy and legumes. Each row shows its stored serving; per-food source citations are not recorded, so read the nutrition methodology before treating a value as a published IFCT 2017 figure.

🫓 Roti Calorie Calculator → 🍲 Dal Calorie Calculator → 🥗 Interactive Plate Builder →

Focused food guides and calculators

Use a single-food page for a portion reference, a calculator for interactive estimates, or the daily tracker to total a meal.

Paneer calories and protein calculator Cooked rice calories calculator Calories in plain curd Calories in boiled eggs Calories in rajma curry Calories in cooked chole Protein in Indian foods per serving Why phulka calorie estimates differ

Quick answer

How many calories and protein are in common Indian foods?

A standard wheat roti has about 85 kcal and 3.1g protein; a 150g bowl of cooked toor dal has about 135 kcal and 7.5g protein; 100g paneer has about 305 kcal and 18.9g protein in IFCT 2017 Table 1, L003; and 50g dry soya chunks have about 170 kcal and 26g protein. Use the serving description below because raw, cooked and recipe values are not interchangeable.

Read the table correctly

Serving weights, recipes and comparisons

Use the serving description before comparing two foods. Some rows describe a cooked household portion, while others describe a dry ingredient or a 100g reference. Calories and macros are only comparable when the food state and serving weight are comparable.

Raw and cooked are different

Rice, pulses and soya absorb water; rotis lose some water during cooking. A 100g dry entry cannot be swapped directly for 100g cooked food. Select the entry whose description matches what you weighed.

Recipes add ingredients

Dal, rajma, paneer curry and other mixed dishes include more than the base food. Oil, ghee, butter, cream and gravy can change the final result. Use a recipe-specific calculator when one is available.

Labels can be more specific

For a packaged product, use its current nutrition label when it identifies the exact brand and serving. The database is most useful for unlabelled staples and consistent planning across familiar Indian portions.

Choose the right tool

Use this database to look up and compare individual foods. Use the Indian Food Calorie Calculator to total a complete plate, the Roti Calculator for flour, size and ghee adjustments, or the Dal Calculator for dal type, bowl size and tadka.

Showing 0 food items • Values per standard cooked serving

Nutrition values are stored in FitTrackPro; item-level source citations are not recorded

Food Item	Category	Standard Serving	Calories	Protein	Carbs	Fat	Fiber	Database note

📚 Data and source transparency

What the database can and cannot source

The 37 entries on this page are current FitTrackPro records with household serving descriptions. The page does not retain a source citation for each food row, so it cannot claim that every number was measured in IFCT 2017. If you cite this page, describe it as a FitTrackPro reference table and check the per-food source in your own research.

FitTrackPro page reference

FitTrackPro. Indian Food Nutrition Database. Current stored values and serving descriptions; per-food source citations are not recorded (https://www.fittrackpro.co.in/indian-food-database/).

Use a named food source when precision matters

For a precise nutrition record, match the exact food, variety, preparation state and portion to a named primary source. ICMR-NIN publishes IFCT 2017 as an official Indian food composition reference, but the current FitTrackPro rows have not been mapped to it item by item.

Standard Cooked Portions Explained

Household measures vary. The serving labels on each row show the current site convention, such as 150g cooked dal per katori or 30g dough for a phulka. Recipe oil and household bowl size can change a real portion.

Calculate Your Personal Diet & Fitness Targets

Now that you know the numbers in your food, use our scientific calculators to determine your exact daily calorie deficit, target protein intake, and physical activity expenditure:

Metabolic Target