Indians mainly like to consume spicy and oily food, so automatically the calorie value of Indian food is high.

Introduction

Indians generally consume cereal, wheat, legumes, green leafy vegetables, fruits, spices, oil, nut, chicken, fish, milk and milk product. These are significantly rich with vitamin A, B, C, D, mineral, carbohydrate, protein, fat. But at the same time, by cooking Indian people destroy all the nutrients of food that it has in its raw condition. People destroy the nutritional facts by-

• By adding excess oil, ghee, butter, sugar etc so the calorie value is increased
• They have a tendency to consume large portions. Large portions mean more calorie than body needs.

Examples of calorie value of Indian food in relation to serving size

Name of food	Serving size	Calorie (kcal)
One plate buffet	1 dinner plate	1632
Meat samosa	65 gram	180
Mutton biryani	1plate	240
Vegetable  korma	1cup	155
Buffet plate –extra chicken	1plate	690
Aloo gobi	1plate	250
Chicken makhani	1cup	410

Lists of some Indian food that have high calorie

• Animal fat – rich in high saturated fatty acid and cholesterol with high amount of LDL & VLDL.  Animal fat such as fish oil, butter, and lard should be consumed in a limited amount. Lard, fish oil provides 900kcal/100gram. Butter contains 870 kcal/100 grams.
• Vegetable oil- Vegetable oil such as soya bean, coconut oil provides 882 kcal/ 100 gram
• Nuts and seeds – rich in vitamin, mineral but provide 710 kcal calorie /100 gram
• Egg omelate-140 kcal/100gram
• Cashew nuts – Provide 582 kcal / 100 gram
• Jalebi-390kcal/100gram
• Dark chocolate -Provides 498 kcal calories per 100 gram.
• Paneer- Rich in protein and calcium, provides 460 kcal calorie /100 gram
• Fried food- Provides 465kcal calorie/100 gram
• Gulab jamun(Indian Sweet) -380/2pc

Lists of some Indian food that have low calorie

• Fish – provides 100 kcal calorie / 3.2 ounce servings
• Fat free yogurt – provides 42 kcal calorie

• Sprouts salad-provides 93 kcal calorie/100gram
  • Raita -provides 30 kcal /1cup servings
  • Dhokla – Provides 38 kcal calorie /3 ounce servings
  • Lentil- provides 65 kcal calorie / 2ounce servings
  • Carrot –Provides 50 kcal calorie /1 cup
  • Oatmeal –provides 100 kcal calorie
  • Egg white-Provides 15 kcal /1 piece
  • Chicken breast-Provides 135 kcal /4ounce servings.

Things that you should do to get actual calorie value from Indian food

• Indian people should consume as per their requirement
• Should not add extra oil or ghee to make dish oily
• Should know that mainly calorie comes from fat(1gram fat=9kcal )
• Should check nutritional facts before purchasing food