Real calorie counts. For real Indian food.
No generic database numbers. No fitness influencer guesswork. Just honest, measured calorie data for the food Indians actually eat. Rotis, dals, sabzis, biryani, and everything in between.
Why CalorieSense exists
Most calorie apps were built for American food. They tell you a “chapati” has 80 calories without specifying size. They list “dal” as one entry when there are twelve regional versions. They have never measured a homemade meal in an Indian kitchen.
Real Indian portions
Two rotis, not “100g flatbread”. One katori dal, not “one cup pulses”. We measure the way Indian families actually serve food.
Verified data sources
Every number is cross-checked against the Indian Food Composition Tables (IFCT 2017) published by the National Institute of Nutrition, and the USDA FoodData Central database.
Home cooking math
A measured teaspoon of ghee is different from a typical pour. We show you both, and the calorie difference between the two.
No diet dogma
No food is good or bad. Only quantities are. We give you the numbers. You decide what fits your day.
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Pick a food group. Get the real numbers in 10 seconds.
Most-read this week
The questions Indians keep asking us
Calories in Roti, The Complete Breakdown
One medium roti is 72 calories. But size, ghee, and stuffing change everything.
Read the math →
Calories in Dal, Every Variant Counted
Toor, masoor, chana, moong. Tadka makes a 60-calorie difference per katori.
See the table →
Roti vs Rice, Which Is Lighter?
2 rotis vs 1 bowl rice. The 36-calorie gap nobody talks about honestly.
Settle the debate →
Our methodology, in one paragraph
Every calorie figure on this site is built from three layers. First, the base value comes from IFCT 2017 (the National Institute of Nutrition’s Indian Food Composition Tables) for Indian ingredients, or USDA FoodData Central for standardised items. Second, real Indian portion sizes are applied. Two medium rotis. One katori dal. Not arbitrary 100g servings. Third, common preparation modifiers are added: ghee, oil, masala tempering. Where ranges exist (because home cooking varies), we show the range honestly rather than picking a flattering number.
Free 7-day Indian meal plan
Calorie-counted. Portion-controlled. Built around the foods you already eat.
Built by people who run consumer information sites for a living
CalorieSense is published by Freedom Media, an independent digital publisher operating consumer information sites across nutrition, careers, costs, and consumer tech. The same editorial discipline that powers our other properties powers the calorie data here.
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What our readers say
“Finally, calorie data that understands a thali. Every Indian dietitian should bookmark this.”
“The honest take on ghee finally helped me lose 6 kg without quitting my mother’s cooking.”
“No fad diets. No ‘superfoods’. Just numbers that match my actual plate. Refreshing.”
CalorieSense provides educational nutrition information based on IFCT and USDA databases. Content is informational and not a substitute for personalised medical or dietary advice. Always consult a qualified professional for specific health conditions. Read full disclaimer.