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Calories and protein in Indian food

61 everyday dishes, each by the portion you actually eat: a katori of dal, a roti, a plate of poha. Pick a dish for its portion table and what is in it.

Most protein per calorie

  1. Whey shake (with water)120 kcal · 24 g protein · 1 scoop · 20 g per 100 kcal
  2. Chicken tikka243 kcal · 35 g protein · 6 pieces · 150 g · 14.6 g per 100 kcal
  3. Butter chicken251 kcal · 29 g protein · 1 katori · 200 g · 11.6 g per 100 kcal
  4. Fish curry206 kcal · 21 g protein · 1 katori · 200 g · 10.2 g per 100 kcal
  5. Tandoori chicken423 kcal · 39 g protein · 2 leg pieces · 9.2 g per 100 kcal
  6. Boiled eggs143 kcal · 13 g protein · 2 eggs · 9.1 g per 100 kcal
  7. Chicken curry312 kcal · 24 g protein · 1 katori · 200 g · 7.6 g per 100 kcal
  8. Mutton curry327 kcal · 24 g protein · 1 katori · 200 g · 7.2 g per 100 kcal
  9. Masala omelette194 kcal · 13 g protein · 2 eggs · 6.8 g per 100 kcal
  10. Sprouts salad152 kcal · 10 g protein · 1 katori · 120 g · 6.7 g per 100 kcal

Rotis and breads

Rice and khichdi

Dals and curries

Sabzis

Grills and eggs

Breakfast and snacks

Curd and drinks

Log it in seconds

Say “2 roti, 1 katori dal” in English or Hindi and PeakX logs the calories and protein. Stuck at the gym? The free 2-minute plateau check tells you what to change.

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Estimated from IFCT 2017 (National Institute of Nutrition) values, rounded, and not yet reviewed by the PeakX nutrition team. For guidance, not medical advice. Updated 2026-10-29.