Calorie measurement of Indian food, like any cuisine, depends on the ingredients, portion size, and method of cooking. Below is a rough guide for calorie counts of some popular Indian dishes:
- Calories (1 medium-sized, ~40g): ~70-100 kcal
- Details: Low in fat and rich in fiber if made with whole wheat.
2. White Rice
- Calories (1 cup cooked, ~150g): ~200-220 kcal
- Details: A staple but high in carbohydrates.
3. Basmati Rice
(Cooked)
- Calories (1 cup, ~150g): ~190-210 kcal
- Details: Slightly lower in calories than regular white
rice.
4. Dal (Lentils)
- Calories (1 cup cooked, ~200g): ~180-200 kcal
- Details: High in protein and fiber, low in fat.
5. Paneer (Indian
Cottage Cheese)
- Calories (100g): ~260-290 kcal
- Details: High in protein and fat. Caloric content can vary
based on how it's cooked.
- Calories (1 piece, ~80-100g): ~150-300 kcal
- Details: Deep-fried and often filled with potatoes and peas. Calories depend on size and filling.
7. Chicken Curry
- Calories (1 cup, ~240g): ~200-300 kcal
- Details: Caloric content can vary depending on how much oil or cream is used.
8. Butter Chicken
- Calories (1 serving, ~240g): ~400-500 kcal
- Details: High in calories due to cream and butter content.
9. Biryani
- Calories (1 serving, ~300g): ~300-450 kcal
- Details: Depends on meat used (chicken, mutton) and the amount of oil or ghee.
10. Dosa (Plain)
- Calories (1 dosa, ~100g): ~100-150 kcal
- Details: Made from fermented rice and lentil batter.
11. Aloo Paratha
- Calories (1 medium, ~100g): ~210-280 kcal
- Details: Stuffed with spiced potatoes and fried with ghee or butter.
12. Chole (Chickpeas)
- Calories (1 cup cooked, ~240g): ~300-350 kcal
- Details: High in protein, fiber, and moderate in fat depending on the oil used.
13. Gulab Jamun
- Calories (1 piece, ~50g): ~150-180 kcal
- Details: Fried and soaked in sugar syrup.
14. Idli
- Calories (1 piece, ~40g): ~30-50 kcal
- Details: Made from fermented rice and lentils, steamed, and low in fat.
15. Vegetable Pulao
- Calories (1 cup, ~200g): ~250-300 kcal
- Details: The calorie count depends on the vegetables and oil used.
Tips to Lower Calorie
Count:
- Limit the use of oil and ghee: Indian food often uses a
lot of oil or ghee, so reducing this can significantly lower calories.
- Portion control: Indian dishes are often rich, so managing
portion sizes is key.
- Choose whole grains: Option for whole wheat chapati or brown
rice instead of white rice.
- Lean protein: Choose chicken or paneer over fried options
and avoid heavy cream-based dishes.
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