Palak paneer at home is 230 calories per bowl. The same dish at a restaurant is 380 to 450 calories. Same name on the menu. Nearly double the calories. The difference: restaurants add cream, extra butter, and twice the oil. If you eat palak paneer regularly, where you eat it matters more than what you … Read more
Ghee is pure fat. One teaspoon is 45 calories. One tablespoon is 135. A generous pour that ‘looks like a teaspoon’ is usually 8-10g (72-90 cal). Ghee is not unhealthy. Ghee is 9 calories per gram. Both things are true simultaneously. The roti with ghee guide covers this in detail, but here are the standalone … Read more
Cheese is the most calorie-dense dairy product most Indians consume. 100g of Amul processed cheese is 330 calories. A single Amul cheese slice (20g) is 66 calories. That slice on your sandwich or paratha adds the calorie equivalent of nearly one extra roti. Most people use 2-3 slices without thinking. That is 130-200 calories of … Read more
A glass of sweet lassi is 180 calories. A glass of salted/plain lassi (chaas) is 40-50 calories. That is a 130-calorie gap from the same base ingredient. Sugar turns a diet-friendly drink into a calorie-heavy one. If you drink lassi regularly, this one detail changes everything. Lassi is one of those foods that’s perfectly fine … Read more
Curd is the most underrated diet food in Indian cuisine. At 60 calories per 100g with probiotics for gut health, it adds volume, protein, and satisfaction to any meal for almost nothing calorically. A bowl of curd (150g) is 90 calories. Add it to every meal and your digestion and satiety both improve. Curd is … Read more
A glass of full-fat milk is 150 calories. Toned milk: 120. Double-toned: 100. Skimmed: 70. Most Indians drink 2-3 glasses daily in chai, coffee, and plain milk combined. That is 200 to 450 calories per day from milk alone, depending on which type you use. The milk choice is one of the highest-impact, lowest-effort diet … Read more
Paneer is the protein hero of vegetarian India. But at 265 calories per 100g with 21g of fat, it is also one of the most calorie-dense foods in the Indian kitchen. Most people eat paneer thinking it is a ‘healthy protein source’ without realising that 100g of paneer has more calories than 100g of chicken … Read more
Keema is minced meat cooked with onions, tomatoes, and spices. Chicken keema is 220 calories per bowl with 18g protein. Mutton keema is 260 calories. Both are high-protein, satisfying curries that pair with everything from roti to pav to rice. This is the complete calorie breakdown for keema. Every variant, every preparation method, every portion … Read more
100g of cooked chicken breast has 165 calories and 31g protein. That is the single best protein-to-calorie ratio of any commonly available food in India. No other food gives you 31g of protein for under 170 calories. If protein is your goal, chicken breast is the answer. Everything else is a compromise. Chicken Breast is … Read more
Mutton curry is the richest, heaviest, and most calorie-dense mainstream Indian curry. At 300 calories per bowl, it has 50% more calories than chicken curry (220) and significantly more fat. The flavour is unmatched. So is the calorie cost. Here is how to enjoy it without it becoming a weight problem. Mutton Curry is one … Read more