Desi Nutrition Calculator
How many calories are in one roti, a katori of daal or a plate of biryani? Add what is on your plate and see approximate calories, protein, carbs and fat for home-style portions.
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| Food | Amount | kcal | Protein |
|---|
Approximate values for typical home-cooked portions, worked out from standard food tables (USDA FoodData Central) and everyday Pakistani recipes. Your numbers will differ with your recipe, oil and portion size. This is general information, not medical or diet advice.
Calories in Pakistani food: the full table
Home-style portions with the usual amount of oil. A katori here is a small serving bowl of about 150 to 200 g.
| Food | Portion | kcal | Protein | Carbs |
|---|---|---|---|---|
| Roti & bread | ||||
| Roti / chapati, medium | 1 roti | 120 | 3.5 g | 22 g |
| Roti with ghee | 1 roti + 1 tsp ghee | 160 | 3.5 g | 22 g |
| Plain paratha | 1 paratha | 260 | 5 g | 32 g |
| Aloo paratha | 1 paratha | 330 | 7 g | 45 g |
| Naan | 1 naan | 260 | 8 g | 45 g |
| Puri | 1 puri | 110 | 2 g | 12 g |
| Bread, white | 1 slice | 80 | 2.5 g | 15 g |
| Rice | ||||
| Plain boiled rice | 1 katori (150 g) | 195 | 4 g | 42 g |
| Chicken biryani | 1 plate (300 g) | 500 | 22 g | 60 g |
| Yakhni pulao | 1 plate (300 g) | 480 | 20 g | 60 g |
| Khichdi | 1 katori (200 g) | 240 | 9 g | 40 g |
| Salan & daal | ||||
| Masoor or moong daal with tarka | 1 katori | 180 | 9 g | 22 g |
| Chana daal | 1 katori | 220 | 11 g | 28 g |
| Chanay (chickpea curry) | 1 katori | 250 | 10 g | 32 g |
| Chicken karahi | 1 katori (2 pieces) | 300 | 25 g | 6 g |
| Chicken salan (shorba) | 1 katori | 230 | 20 g | 7 g |
| Mutton qorma | 1 katori | 380 | 22 g | 7 g |
| Beef nihari | 1 katori | 400 | 25 g | 10 g |
| Haleem | 1 katori | 300 | 18 g | 30 g |
| Aloo sabzi | 1 katori | 180 | 3 g | 24 g |
| Mixed sabzi | 1 katori | 140 | 4 g | 14 g |
| Bhindi fry | 1 katori | 150 | 3 g | 12 g |
| Palak / saag | 1 katori | 140 | 4 g | 8 g |
| Aloo anday | 1 katori (1 egg) | 230 | 9 g | 18 g |
| Eggs & kabab | ||||
| Boiled egg | 1 egg | 78 | 6.3 g | 0.6 g |
| Fried egg or omelette | 1 egg + 1 tsp oil | 120 | 6.5 g | 1 g |
| Seekh kabab | 1 kabab | 140 | 9 g | 2 g |
| Shami kabab | 1 kabab | 130 | 8 g | 6 g |
| Chicken tikka | 1 leg piece | 260 | 33 g | 3 g |
| Snacks & chaat | ||||
| Aloo samosa | 1 medium | 240 | 4 g | 26 g |
| Pakora | 1 piece | 60 | 1.5 g | 5 g |
| Chana chaat | 1 bowl (200 g) | 250 | 10 g | 40 g |
| Fruit chaat | 1 bowl (200 g) | 140 | 1.5 g | 34 g |
| Dahi baray | 2 pieces with dahi | 280 | 9 g | 35 g |
| Jalebi | 2 pieces | 200 | 1 g | 30 g |
| Date (khajoor) | 1 date | 23 | 0.2 g | 6 g |
| Dahi & salad | ||||
| Plain yogurt (whole milk) | 1 katori (150 g) | 92 | 5 g | 7 g |
| Raita | 1 katori | 100 | 5 g | 8 g |
| Kachumber salad | 1 plate | 30 | 1 g | 6 g |
| Drinks | ||||
| Doodh patti chai, 2 tsp sugar | 1 cup (200 ml) | 125 | 5 g | 15 g |
| Doodh patti chai, no sugar | 1 cup (200 ml) | 95 | 5 g | 7 g |
| Kashmiri chai with nuts | 1 cup (200 ml) | 180 | 6 g | 20 g |
| Sweet lassi | 1 glass (300 ml) | 250 | 9 g | 38 g |
| Salty lassi | 1 glass (300 ml) | 140 | 8 g | 11 g |
| Rooh afza with milk | 1 glass (250 ml) | 225 | 8 g | 30 g |
| Sweets | ||||
| Kheer | 1 katori (150 g) | 250 | 7 g | 38 g |
| Suji halwa | 1 katori (100 g) | 330 | 4 g | 45 g |
| Gajar ka halwa | 1 katori (100 g) | 260 | 5 g | 30 g |
| Zarda | 1 katori (150 g) | 350 | 4 g | 60 g |
| Gulab jamun | 1 piece | 150 | 2 g | 22 g |
Why the same dish can be 200 or 400 calories
- Oil and ghee. One tablespoon of oil adds about 120 calories. A dhaba karahi swimming in oil can have twice the fat of a home one. Use the oil switch above to see the difference.
- The size of the roti. A thin home chapati can be 30 g; a big tandoori roti can be 100 g or more.
- Ghee on top. One teaspoon of ghee on a roti adds about 40 calories.
- Sugar in chai. Each teaspoon of sugar adds about 16 calories. Three cups a day with two spoons each is close to 100 calories from sugar alone.
Want to cook lighter versions of your favourites? See our lighter Pakistani recipes.
Questions people ask
How many calories are in one roti?
A medium home-made chapati of about 40 g has around 120 calories and 3.5 g of protein. With a teaspoon of ghee it is about 160 calories.
How many calories are in a plate of chicken biryani?
A 300 g home-style plate has roughly 500 calories, 22 g of protein, 60 g of carbs and 18 g of fat. Restaurant biryani with more oil can be 650 or more.
How many calories are in a katori of daal?
About 180 calories and 9 g of protein for masoor or moong daal with a normal tarka. Chana daal is a little higher, about 220.
How many calories are in a cup of doodh patti chai?
Around 125 calories for a 200 ml cup made with whole milk and 2 teaspoons of sugar, and about 95 without sugar.
Are these numbers exact?
No. They are averages for typical home cooking. Your recipe, the oil you use and the size of your katori change the numbers. For a medical diet, follow your doctor or dietitian.
Last updated 25 October 2026. Found a mistake or want a feature? Tell us.