Thali Calorie Calculator
Add what is on your plate — roti, dal, rice, sabzi, curd — in katoris and pieces, and see the total calories, protein, carbs and fat for the whole meal.
Or start from a ready thali:
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Tip: change the serving (katori, piece, plate) and use − / + for how many.
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Calories in common Indian meals
| Meal | What's on the plate | Calories | Protein | Open |
|---|---|---|---|---|
| North Indian Thali 2 medium roti, 1 katori dal, 1 katori aloo gobi, 1 katori rice | 2 medium roti, 1 katori dal, 1 katori aloo gobi, 1 katori rice | 564 kcal | 20.4 g | Edit |
| Dal Chawal 1 katori dal, 1 plate rice | 1 katori dal, 1 plate rice | 420 kcal | 14.3 g | Edit |
| Rajma Chawal 1 katori rajma, 1 plate rice | 1 katori rajma, 1 plate rice | 465 kcal | 14.8 g | Edit |
| Roti Sabzi Tiffin 3 medium roti, 1 katori bhindi masala, 1 katori dal | 3 medium roti, 1 katori bhindi masala, 1 katori dal | 477 kcal | 19.8 g | Edit |
| Idli Sambar 2 idlis, 1 katori sambar, 2 tablespoons coconut chutney | 2 idlis, 1 katori sambar, 2 tablespoons coconut chutney | 355 kcal | 10.3 g | Edit |
| Masala Dosa Plate 1 masala dosa, 1 katori sambar, 2 tablespoons coconut chutney | 1 masala dosa, 1 katori sambar, 2 tablespoons coconut chutney | 554 kcal | 12.7 g | Edit |
| Aloo Paratha with Dahi 2 aloo paratha, 1 katori curd | 2 aloo paratha, 1 katori curd | 508 kcal | 12.9 g | Edit |
| Poha and Chai 1 katori poha, 1 cup chai | 1 katori poha, 1 cup chai | 255 kcal | 6 g | Edit |
| Paneer Dinner 2 medium roti, 1 katori paneer butter masala, 1 katori green salad | 2 medium roti, 1 katori paneer butter masala, 1 katori green salad | 456 kcal | 17.4 g | Edit |
| Chicken Curry Meal 2 medium roti, 1 bowl chicken curry, 1 katori rice | 2 medium roti, 1 bowl chicken curry, 1 katori rice | 567 kcal | 33.9 g | Edit |
| Khichdi with Dahi 1 bowl khichdi, 1 katori curd | 1 bowl khichdi, 1 katori curd | 298 kcal | 12.5 g | Edit |
| Veg Biryani with Raita 1 plate veg biryani, 1 katori onion raita | 1 plate veg biryani, 1 katori onion raita | 544 kcal | 15.2 g | Edit |
Home-style portions. Restaurant versions usually carry more oil, ghee and cream.
Building a balanced Indian plate
- Fill half the plate with sabzi, salad and dal.
- Add one clear protein: dal, curd, paneer, egg, chicken or fish.
- Keep roti or rice to one serving instead of both in large amounts.
- Watch the extras — a teaspoon of ghee is about 45 kcal, and papad, pickle and sweets add up quickly.
Frequently asked questions
A simple home-style North Indian thali of 2 medium roti, 1 katori dal, 1 katori aloo gobi, 1 katori rice has about 564 calories and 20.4 g of protein. Restaurant thalis with paneer, sweets, papad and extra ghee often cross 1,000 calories.
1 katori dal, 1 plate rice comes to roughly 420 calories and 14.3 g of protein. Adding a katori of curd or a salad makes it a more balanced meal.
A typical tiffin of 3 medium roti, 1 katori bhindi masala, 1 katori dal has about 477 calories. Each extra roti adds roughly 70 calories, and the oil in the sabzi is usually the biggest variable.
2 idlis, 1 katori sambar, 2 tablespoons coconut chutney adds up to about 355 calories, which makes it one of the lighter Indian breakfasts.
Keep half the plate for dal, sabzi and salad, add a clear protein source such as dal, curd, paneer, egg or chicken, limit rice or roti to one serving, and go easy on ghee, butter and fried sides like papad and pakoras.
The numbers come from the Indian Nutrient Databank and ICMR-NIN food composition tables, scaled to common household servings. Home cooking varies, especially in the amount of oil and ghee, so treat the totals as a close estimate rather than an exact figure.
Nutrition values come from the Indian Nutrient Databank and ICMR-NIN food composition tables. General information, not medical advice. See our disclaimer.