Calories · Pakistani food · Weight loss · Diet plan
Pakistani Food Calories List: Roti, Chawal, Biryani aur 50 Foods ki Calories (Chart)
Short answer: one plain roti has about 100 calories, one paratha about 200–260, one plate of chicken biryani about 500–600, one katori of daal about 180–250, and one cup of doodh patti chai with sugar about 90–120. The chart below gives calories and protein for 50 common Pakistani foods in the portions you actually eat: 1 roti, 1 plate, 1 katori or 1 piece.
Most calorie lists online use grams or Indian dishes. Pakistani families don't weigh food; we eat "do roti aur ek katori salan". So this list uses household portions, and every number is an estimate for a typical home recipe.
How we worked out these calories
- Simple foods (roti, rice, egg, milk, fruit, nuts) are calculated from USDA FoodData Central, the US government's food composition database.
- Cooked dishes (biryani, karahi, nihari) are estimated from their usual ingredients: meat, rice or atta, and oil or ghee. Recipes differ a lot from home to home, so these are given as ranges.
- Oil and ghee change everything. One teaspoon of ghee or oil (about 5 g) adds roughly 40–45 calories. A salan with 4 tablespoons of oil has far more calories than the same salan made with 1.
- Restaurant and dhaba portions are usually bigger and oilier than home portions.
Portion guide: 1 roti = medium home roti (about 30 g atta). 1 katori = about 200 g (a medium bowl). 1 plate rice or biryani = about 250–300 g. 1 cup chai = about 150 ml.
Nashta: paratha, anda aur chai ki calories
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Plain paratha | 1 medium | ~200–260 kcal | ~5 g |
| Aloo paratha | 1 medium | ~250–300 kcal | ~6 g |
| Boiled egg (anda) | 1 large | ~78 kcal | ~6 g |
| Omelette / fried egg | 1 egg, 1 tsp oil | ~110–120 kcal | ~6 g |
| Omelette | 2 eggs, 1 tsp oil | ~190–200 kcal | ~12 g |
| Doodh patti chai | 1 cup, 2 tsp sugar | ~90–120 kcal | ~4 g |
| Chai without sugar | 1 cup | ~60–80 kcal | ~4 g |
| Rusk | 1 piece | ~40–50 kcal | ~1 g |
| Bread slice (white) | 1 slice | ~70–80 kcal | ~2–3 g |
| Halwa puri nashta | 2 puri + halwa + chanay | ~800–1,000 kcal | ~18 g |
Paratha range assumes 1–2 teaspoons of ghee or oil. A paratha fried in more ghee can cross 300 calories. Egg value from USDA (large hard-boiled egg).
Easy swap: two boiled eggs and one roti give you about 260 calories and 16 g protein, a little more than one paratha but with three times the protein.
Roti aur chawal ki calories
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Roti / chapati (gandum) | 1 medium, no ghee | ~100 kcal | ~4 g |
| Tandoori roti | 1 piece | ~120–150 kcal | ~5 g |
| Naan | 1 piece | ~260–320 kcal | ~8 g |
| Puri | 1 piece | ~100–130 kcal | ~2 g |
| Sada chawal (white rice) | 1 plate (250 g) | ~325 kcal | ~7 g |
| Sada chawal | 1 cup (160 g) | ~205 kcal | ~4 g |
| Chicken biryani | 1 plate (300 g) | ~500–600 kcal | ~20–25 g |
| Chicken pulao | 1 plate (300 g) | ~400–500 kcal | ~15–20 g |
| Khichdi | 1 cup | ~200–250 kcal | ~8 g |
Roti and rice values from USDA whole-wheat flour (about 340 kcal per 100 g dry) and cooked white rice (about 130 kcal per 100 g). For roti with ghee, add about 40–45 kcal per teaspoon.
If you want to compare different attas, read our guide on jau vs gandum ki roti.
Daal aur salan ki calories (1 katori)
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Daal masoor | 1 katori | ~180–250 kcal | ~10–12 g |
| Daal chana | 1 katori | ~200–280 kcal | ~11–13 g |
| Daal mash | 1 katori | ~200–280 kcal | ~11–13 g |
| Chanay / cholay | 1 katori | ~250–300 kcal | ~10 g |
| Chicken karahi | 1 katori | ~350–450 kcal | ~25–30 g |
| Chicken korma (qorma) | 1 katori | ~400–500 kcal | ~25 g |
| Aloo gosht | 1 katori | ~300–400 kcal | ~20 g |
| Qeema (keema) | 1 katori | ~350–450 kcal | ~22 g |
| Nihari | 1 bowl (250 g) | ~500–700 kcal | ~30 g |
| Haleem | 1 bowl (250 g) | ~350–500 kcal | ~20 g |
| Saag | 1 katori | ~150–250 kcal | ~5 g |
| Bhindi | 1 katori | ~120–200 kcal | ~3 g |
Ranges depend mostly on oil or ghee. Nihari and korma are higher because of the fat layer on top; skimming the oil off can save 100–200 calories.
Tip: daal is one of the best protein sources on a Pakistani table. One katori of daal with one roti is a filling meal of about 300–350 calories.
BBQ aur fast food ki calories
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Chicken tikka | 1 leg piece | ~200–280 kcal | ~25 g |
| Seekh kabab (kebab) | 1 piece | ~120–150 kcal | ~9 g |
| Shami kabab | 1 piece, shallow fried | ~120–180 kcal | ~7 g |
| Chapli kabab | 1 piece | ~300–400 kcal | ~18 g |
| Samosa (aloo) | 1 medium | ~200–260 kcal | ~4 g |
| Pakora | 1 piece | ~50–80 kcal | ~2 g |
| Chicken shawarma | 1 roll | ~400–600 kcal | ~25 g |
| Zinger burger | 1 burger | ~450–600 kcal | ~25 g |
| Pizza | 1 slice (medium pizza) | ~250–300 kcal | ~11 g |
| Dahi bhalla | 1 plate | ~300–400 kcal | ~10 g |
Fast food values vary by brand and size. Check the brand's own nutrition information when it's available.
Tip: grilled items (tikka, seekh kabab) give much more protein per calorie than fried ones (samosa, pakora, chapli kabab).
Doodh, dahi aur meethay ki calories
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Doodh (whole milk) | 1 glass (250 ml) | ~150 kcal | ~8 g |
| Dahi (plain yogurt) | 1 katori (200 g) | ~120 kcal | ~7 g |
| Lassi (meethi) | 1 glass | ~200–250 kcal | ~6 g |
| Lassi (namkeen) | 1 glass | ~100–130 kcal | ~6 g |
| Kheer | 1 katori (150 g) | ~220–300 kcal | ~6 g |
| Gulab jamun | 1 piece | ~140–160 kcal | ~2 g |
| Jalebi | 1 medium piece | ~120–150 kcal | ~1 g |
| Gajar ka halwa | 1 katori (150 g) | ~350–450 kcal | ~6 g |
Milk and yogurt values from USDA whole milk and whole-milk plain yogurt (about 61 kcal per 100 g).
Fruits aur dry fruits ki calories
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Kela (banana) | 1 medium | ~105 kcal | ~1 g |
| Seb (apple) | 1 medium | ~95 kcal | ~0.5 g |
| Aam (mango) | 1 medium, about 200 g flesh | ~120 kcal | ~1.5 g |
| Khajoor (dates) | 1 small date | ~20–25 kcal | ~0.2 g |
| Khajoor (Medjool / Ajwa size) | 1 large date | ~60–66 kcal | ~0.4 g |
| Badam (almonds) | 10 pieces | ~70 kcal | ~2.5 g |
Values from USDA FoodData Central. Dry fruits are healthy but calorie-dense, so a small handful is a good portion.
How many calories do you need in a day?
It depends on your age, weight, height, activity and goal. As a rough guide, many adults need somewhere between 1,600 and 2,600 calories a day: women usually at the lower end and active men at the higher end (Dietary Guidelines for Americans). To lose weight, most people do well with a moderate daily gap of about 500 calories below their needs, which leads to slow, steady loss (NHS).
Use our free calorie calculator to find your own number, or see a ready-made weight loss diet plan.
If you have diabetes, kidney disease, heart disease or are pregnant, speak to your doctor or a dietitian before changing your diet.
Track desi food calories without weighing anything
A chart is useful, but remembering numbers for every meal is hard. The NutriHygiene app lets you log roti, daal, biryani and chai in the portions you actually eat, like 2 roti or 1 katori salan, and adds up your calories, protein, carbs and fat for the day.
No kitchen scale, no searching through foreign food lists. Get the NutriHygiene app and see your daily calories in a few taps.
Frequently asked questions
1 roti mein kitni calories hoti hain?
A medium home roti made from about 30 g of whole-wheat atta has about 100 calories and 4 g protein without ghee. Add about 40–45 calories for each teaspoon of ghee on top.
Biryani ki 1 plate mein kitni calories hain?
One plate (about 300 g) of chicken biryani has roughly 500–600 calories, depending on how much oil and meat is used. A restaurant or degi plate is often bigger and can be 700 calories or more.
Paratha mein kitni calories hoti hain?
One medium plain paratha has about 200–260 calories, and an aloo paratha about 250–300. The more ghee or oil used to fry it, the higher the calories.
Chai mein kitni calories hoti hain?
One cup of doodh patti chai with 2 teaspoons of sugar has about 90–120 calories. Without sugar, it's about 60–80 calories. Three or four cups a day can add 300–400 calories.
Boiled egg ya omelette, which is better for weight loss?
Both have the same protein. A boiled egg has about 78 calories, while a one-egg omelette made with a teaspoon of oil has about 110–120. Boiled is slightly lower, but either is a good breakfast.
Which Pakistani foods are high in protein?
Chicken tikka, chicken karahi, eggs, daal, chanay, dahi, milk and qeema. Grilled chicken and daal give the most protein for the fewest calories.
Kitni calories khani chahiye weight loss ke liye?
It depends on your body and activity. Most people lose weight steadily by eating about 500 calories less than they need each day. Use a calorie calculator to find your number.
Sources
- USDA FoodData Central: food composition database
- USDA FoodData Central: Wheat flour, whole-grain (FDC 168893)
- Dietary Guidelines for Americans: estimated calorie needs
- NHS: Lose weight
This article is general information, not medical advice. For health conditions, speak with a qualified doctor or dietitian.
Track what you eat, the desi way
Log roti, daal and biryani in the portions you actually eat. The NutriHygiene app is free to download on Android and iPhone.
