Obesity
Health risks of excess weight, management options and a structured diet plan.
Obesity Food Guide — search rice, roti, dal and 200 more foods, rated Green / Amber / Red for calories.
Open the Food GuideNorth Indian Foods · Obesity
Chapati, rajma, chole, paneer dishes and pulao.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Almonds
badam, lawz
Light and filling (about 87 kcal per portion) — a good everyday choice.
Portion: 10–12 almonds (about 15 g)
Aloo gobi
potato cauliflower
Light and filling (about 150 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 150 g)
Apple
mansanas, seb, tuffah
Light and filling (about 78 kcal per portion) — a good everyday choice.
Portion: 1 small (about 150 g)
Baingan bharta
bhurtha, eggplant mash
Light and filling (about 110 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 150 g)
Banana
kela, mauz, saging
Light and filling (about 89 kcal per portion) — a good everyday choice.
Portion: 1 small (about 100 g)
Bhindi masala (okra)
bamia, bhindi, okra
Light and filling (about 110 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 160 g)
Bitter gourd (karela)
ampalaya, bitter melon, pavakkai
Light and filling (about 24 kcal per portion) — a good everyday choice.
Portion: 1 cup cooked (about 125 g)
Boiled potato
aloo, batata, patatas
Light and filling (about 130 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 150 g)
Boiled sweet potato (kamote)
camote, shakarkandi
Light and filling (about 100 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 130 g)
Bottle gourd (lauki)
doodhi, ghiya, upo
Light and filling (about 23 kcal per portion) — a good everyday choice.
Portion: 1 cup cooked (about 150 g)
Bulgur wheat
burghul, daliya
Light and filling (about 76 kcal per portion) — a good everyday choice.
Portion: ½ cup cooked (about 91 g)
Carrot
gajar, jazar, karot
Light and filling (about 25 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 61 g)
Cauliflower
gobi, qarnabeet
Light and filling (about 28 kcal per portion) — a good everyday choice.
Portion: 1 cup cooked (about 124 g)
Chicken tikka (grilled)
tikka boti
Light and filling (about 150 kcal per portion) — a good everyday choice.
Portion: palm-size piece (about 100 g)
Chickpeas (boiled)
garbanzos, hummus beans, kabuli chana
Light and filling (about 135 kcal per portion) — a good everyday choice.
Portion: ½ cup (about 82 g)
Chikoo (sapodilla)
chico, sapota
Light and filling (about 83 kcal per portion) — a good everyday choice.
Portion: 1 small (about 100 g)
Cucumber raita
kheera raita
Light and filling (about 60 kcal per portion) — a good everyday choice.
Portion: ½ cup (about 100 g)
Cucumber salad
kheera, khiyar, pipino
Light and filling (about 18 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 120 g)
Dhokla
khaman
Light and filling (about 130 kcal per portion) — a good everyday choice.
Portion: 2 pieces (about 80 g)
Egg (boiled)
anda, bayd, itlog
Light and filling (about 78 kcal per portion) — a good everyday choice.
Portion: 1 large egg (about 50 g)
Full-cream milk
whole milk
Light and filling (about 150 kcal per portion) — a good everyday choice.
Portion: 1 cup (250 ml) (about 250 g)
Grapes
angoor, inab, ubas
Light and filling (about 52 kcal per portion) — a good everyday choice.
Portion: 15 grapes (about 75 g)
Guava
amrood, bayabas, peru
Light and filling (about 68 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 100 g)
Honey
asal, pulot, shahad
Light and filling (about 64 kcal per portion) — a good everyday choice.
Portion: 1 tablespoon (about 21 g)
Kidney beans (boiled)
frijoles, rajma (plain)
Light and filling (about 113 kcal per portion) — a good everyday choice.
Portion: ½ cup (about 90 g)
Low-fat milk
gatas, skimmed milk, toned milk
Light and filling (about 105 kcal per portion) — a good everyday choice.
Portion: 1 cup (250 ml) (about 250 g)
Mango
aam, manga, mangga
Light and filling (about 48 kcal per portion) — a good everyday choice.
Portion: ½ cup cubes (about 80 g)
Missi roti
besan roti
Light and filling (about 140 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 50 g)
Mixed vegetable sabzi
mix sabzi
Light and filling (about 100 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 150 g)
Moong sprouts
bean sprouts, togue
Light and filling (about 30 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 100 g)
Orange / kinnow
burtuqal, dalandan, kinnow, malta
Light and filling (about 61 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 130 g)
Palak / sarson saag
palak sabzi, saag
Light and filling (about 120 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 180 g)
Papaya
papaya, papita
Light and filling (about 62 kcal per portion) — a good everyday choice.
Portion: 1 cup cubes (about 145 g)
Plain yogurt (dahi)
curd, yoghurt, zabadi
Light and filling (about 92 kcal per portion) — a good everyday choice.
Portion: ¾ cup (about 150 g)
Pomegranate
anar, rumman
Light and filling (about 72 kcal per portion) — a good everyday choice.
Portion: ½ cup seeds (about 87 g)
Ragi roti
nachni bhakri, ragi rotti
Light and filling (about 150 kcal per portion) — a good everyday choice.
Portion: 1 small (about 60 g)
Roasted chana
bhuna chana, chickpea snack
Light and filling (about 110 kcal per portion) — a good everyday choice.
Portion: small handful (about 30 g)
Roasted makhana
fox nuts, lotus seeds
Light and filling (about 100 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 25 g)
Salted lassi
chaas, namkeen lassi
Light and filling (about 100 kcal per portion) — a good everyday choice.
Portion: 1 glass (250 ml) (about 250 g)
Spinach (plain cooked)
kangkong (similar), palak, sabanekh
Light and filling (about 41 kcal per portion) — a good everyday choice.
Portion: 1 cup cooked (about 180 g)
Sweet corn
bhutta, mais
Light and filling (about 77 kcal per portion) — a good everyday choice.
Portion: ½ cup (about 80 g)
Table sugar
asukal, cheeni, sukkar
Light and filling (about 16 kcal per portion) — a good everyday choice.
Portion: 1 teaspoon (about 4 g)
Tea with milk, no sugar
sugar-free chai
Light and filling (about 40 kcal per portion) — a good everyday choice.
Portion: 1 cup (150 ml) (about 150 g)
Tomato
kamatis, tamatar, tamatim
Light and filling (about 22 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 123 g)
Walnuts
akhrot, jawz
Light and filling (about 98 kcal per portion) — a good everyday choice.
Portion: 6–7 halves (about 15 g)
Water
maa, pani, tubig
Light and filling (about 0 kcal per portion) — a good everyday choice.
Portion: 6–8 glasses a day (about 250 g)
Watermelon
batikh, pakwan, tarbooz
Light and filling (about 45 kcal per portion) — a good everyday choice.
Portion: 1 cup cubes (about 150 g)
White rice (boiled)
basmati, bhaat, chawal, kanin, ruz
Light and filling (about 130 kcal per portion) — a good everyday choice.
Portion: ½ cup cooked (1 fist) (about 100 g)
Whole-wheat chapati
chapatti, phulka, roti
Light and filling (about 120 kcal per portion) — a good everyday choice.
Portion: 1 medium (6-inch) (about 40 g)
Aloo gosht
potato meat curry
About 300 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 200 g)
Besan chilla
gram flour pancake, pudla
About 160 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 large (about 80 g)
Chana dal
bengal gram dal, daal chana
About 230 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup cooked (about 200 g)
Chicken biryani
beryani, biryani
About 290 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 small cup (about 150 g)
Chicken karahi
kadai chicken
About 260 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 serving (about 150 g)
Chicken pulao
pilau, yakhni pulao
About 240 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 small cup (about 150 g)
Chole (chickpea curry)
chana masala, cholay
About 280 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 200 g)
Egg curry
anda curry, mutta curry
About 260 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 eggs with gravy (about 200 g)
Haleem
daleem, harees (South Asian)
About 300 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 200 g)
Jeera rice
cumin rice
About 220 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 small cup (about 150 g)
Khichdi (rice and lentil)
khichri, kitchari
About 180 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 150 g)
Masoor dal (red lentils)
adas, lal masoor
About 232 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup cooked (about 200 g)
Moong dal
green gram dal, mung dal
About 210 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup cooked (about 200 g)
Naan (white flour)
nan, tandoori naan
About 262 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 piece (about 90 g)
Palak paneer
saag paneer
About 280 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 200 g)
Paneer
chenna, cottage cheese (Indian)
About 160 kcal per portion — measure the portion and fill up on vegetables.
Portion: 50 g (matchbox size × 2) (about 50 g)
Paneer tikka
tandoori paneer
About 230 kcal per portion — measure the portion and fill up on vegetables.
Portion: palm-size (about 100 g)
Peanuts
ful sudani, mani, moongphali
About 170 kcal per portion — measure the portion and fill up on vegetables.
Portion: small handful (about 30 g)
Poha
aval, flattened rice
About 250 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 150 g)
Rajma curry
kidney bean curry, rajmah
About 250 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 200 g)
Seekh kebab
seekh kabab
About 230 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 pieces (about 100 g)
Tandoori roti (whole wheat)
tanoori roti
About 160 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 piece (about 60 g)
Upma
rava upma, uppittu
About 250 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 180 g)
Vegetable pulao
veg pilau
About 210 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 small cup (about 150 g)
Aloo paratha
aaloo parantha
Energy-dense (about 320 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 medium (about 120 g)
Besan ladoo
laddu
Energy-dense (about 180 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 piece (about 40 g)
Bhatura
bhature
Energy-dense (about 290 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 piece (about 80 g)
Butter chicken
murgh makhani
Energy-dense (about 440 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 cup (about 200 g)
Dal makhani
maa ki dal
Energy-dense (about 320 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 cup (about 200 g)
Gulab jamun
gulab jaman
Energy-dense (about 150 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 small piece (about 40 g)
Jalebi
jilapi, zulbia
Energy-dense (about 200 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 2 small pieces (about 50 g)
Kheer (rice pudding)
firni, payesh
Energy-dense (about 180 kcal per portion) — easy to overeat. Keep for occasions.
Portion: ½ cup (about 120 g)
Namkeen mixture
bombay mix, chevda
Energy-dense (about 160 kcal per portion) — easy to overeat. Keep for occasions.
Portion: small handful (about 30 g)
Nihari
nahari
Energy-dense (about 380 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 cup (about 200 g)
Pakora
bhajia, pakoda
Energy-dense (about 280 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 5–6 pieces (about 100 g)
Plain paratha
parantha, porotta
Energy-dense (about 260 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 medium (about 80 g)
Puri
poori
Energy-dense (about 200 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 2 small (about 50 g)
Rasmalai
ras malai
Energy-dense (about 190 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 piece (about 80 g)
Samosa
sambusa, samsa
Energy-dense (about 262 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 medium (about 100 g)
Sugarcane juice
ganderi, ganne ka ras
Energy-dense (about 180 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 glass (250 ml) (about 250 g)
Suji halwa
sheera, sooji halwa
Energy-dense (about 330 kcal per portion) — easy to overeat. Keep for occasions.
Portion: ½ cup (about 100 g)
Sweet lassi
mango lassi, meethi lassi
Energy-dense (about 260 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 glass (250 ml) (about 250 g)
Tea with milk and sugar
chai, doodh patti
Energy-dense (about 70 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 cup (150 ml) (about 150 g)
Medical disclaimer: All content on this website is for general educational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment, and reading it does not establish a doctor–patient relationship. Always consult a qualified clinician about your own health. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .