Chana (chickpeas) is the protein and fibre champion of Indian pulses. One bowl of boiled chana has 10g protein and 6g fibre for just 160 calories. That fibre count is higher than almost any other common Indian food. If you want to feel full for hours on moderate calories, chana is the answer. Chana is … Read more
Dal makhani is the richest dal in Indian cuisine. Urad dal and rajma slow-cooked with butter, cream, and sometimes extra ghee. A restaurant bowl is 280 to 350 calories. That is 2 to 3x a plain toor dal (120 cal). Same word ‘dal’ on the menu, completely different calorie reality. Dal Makhani is one of … Read more
Dal is the protein backbone of vegetarian India. One bowl is 120 calories with 9g protein. For context, that is more protein than 2 rotis (4.2g) at fewer calories (144 cal). Dal is not exciting. It is not Instagram-worthy. It is also one of the most nutritionally efficient foods on the planet, and it costs … Read more
Shrikhand is strained curd mixed with sugar, saffron, and cardamom. It is a Gujarati and Maharashtrian dessert that tastes light and creamy but packs 220 calories per 100g. The ‘it is just curd’ perception is misleading. Regular curd is 60 cal/100g. Shrikhand is 220. The sugar and straining process concentrate the calories nearly 4x. Shrikhand … Read more
Kheer is milk, sugar, and rice (or vermicelli) slow-cooked into a creamy dessert. At 180 calories per 100g, a standard bowl (150g) runs 270 calories. That is a full snack’s worth of calories from dessert. Kheer is not health food. But knowing the number lets you enjoy it without the guilt spiral. Kheer is one … Read more
Buttermilk is diluted curd with salt, cumin, and sometimes mint. At 40 calories per glass, it is the lightest dairy beverage in Indian cuisine. Lighter than lassi (180 cal), lighter than milk (150 cal), lighter than everything except plain water. And it comes with probiotics for free. Buttermilk is genuinely one of the smarter choices … Read more
Paneer tikka is grilled marinated paneer. At 220 calories per 100g, it is one of the lighter paneer preparations because there is no gravy adding extra calories. The marinade (curd + spices) keeps calories low while adding flavour. If you want paneer without the calorie guilt of butter masala, tikka is your answer. This is … Read more
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