I reckon this should be the title of a book, not a blog post! I will possibly tackle this on several other occasions, so don’t take this as a complete treatise on the subject.
I am putting down a list of Indian foods that I had a hard time finding the nutritional info of, and I hope this will help people looking specifically for this. I have made these calculations on my own, using the ingredient lists and from Fitday.
As far as possible, I have tried to be accurate.
KIRAY/KIRAI: A South Indian spinach dish flavored with grated coconuts and fried lentils. Very healthy, with veggie proteins, heathy fats (coconuts have medium chain triglycerides) and iron. The caloric value depends on how much of coconut is used.
Let me get into the details (all numbers rounded off):
400 grams spinach: 160 cals
1.5 cups of grated coconut: 424 cals
1 tbsp moong dal (lentils): 42 cals
1 tsp oil: 40 cals
Total: 666 calories, 63 grams fat, 18.6 gms protein, 40 gms carbohydrates.
This together gives you 6 cups of kirai. I can easily eat two or three without a blink (if not the whole thing).
Each cup of kirai, therefore, gives you:
Calories: 111
Fat:10 gms
Protein: 3 gms
Carbohydrates: 7 gms
Iron:16% of daily requirement
Potassium: 392 mgs
Sodium:194 mgs


Each plate carries 273 calories , 15 grams fat, and 25 grams of protein.


This is a much beloved Bengali snack that is essentially a boiled egg wrapped by boiled potato and minced mutton and crumb-fried in oil.
Each Devil contains 185 calories, 12.2 grams of fat, 9 grams of carbohydrates, and nearly 10 grams of protein.

Picture 2

Picture 3

Note: each serving of chana dal should contain roughly an ounce of dry dal.
Picture 1

A large serving with 100 grams of boiled beans
140 cals, 5.9 grams of fat, 17.8 grams of carbs, and 5.7 grams of protein.


385 calories.


The size of the sweet and the quality of the milk makes caloric estimation uncertain. I take it as 170 calories per sweet, though you can also make lower calorie ones containing around 90 calories.


Similar problem with this delicious symbol of Bengal’s confectionary superiority: I estimate roughly 120 calories for each rossogolla.

Picture 4


One serving should carry around 164 calories, 8 grams fat and 11 grams protein.


A serving of this sweet rice porridge carries roughly 140 calories, 5 grams each of fat and protein, and 18 grams of carbohydrates. Note that there are too many individual variations to account for, so use your judgment when calculating this.

More to come later. Hope this helps someone at some point of time!



  1. “I can easily eat two or three without a blink (if not the whole thing).”

    Now see that’s my problem with almost any Indian food I’ve ever met Doc! No matter how healthy it is, when it’s that good and you eat too much of it…


    Thanks for the nutritional info!


  2. Is there any place that i can get all this nutrition info for all indian foods at one place?
    please mail me if anyone have the information.

  3. It is deemed an incredibly delightful plate which will meet any curry enthusiast. My own mommy used to make this dish personally when i would be a child. Whom would’ve thought that mutton with …Indian Food

  4. hey buddy plz can you mail me a well planed weeks diet plan
    which of veg or non veg give more power? a weekly plan !
    well good research though.

  5. ramesh yadav

    it is very difficlt bcoz it is not essy.

  6. Dr has advice to take 35gr of protien hence Iam taking following diets morning 1/2 cup tea with 2marrie biscuit 10oclock small cup of milk with 2chapati at lunch 3chapatti with 1/2 bowl sabji at 6oclock tea (small) with 2marrie biscuit at 8oclock one big bowl kurmura and lastly at10oclock in dinner I take 2chapati one bowl vegetable 1bowl rice and 1/2bowl thin pulse please advice me with above food wheather I am meeting 35gr protien target as per Dr advice as I am CKD patient & Iam on medication & taking treatment from Jaslok my creatinine is 3.2 BUN is 29.6 and

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