Pakistani Food Calorie Calculator
Add the roti, rice, salan, chai and snacks you ate to see the total calories in your meal or your whole day.
| Food | Portion | Calories | Remove |
|---|
Total calories
To burn it off
of brisk walking (about 70 kg)
Biggest item
Calories are estimates for typical home-style portions. Restaurant food and food cooked in more oil or ghee can have 20 to 50% more. Find how many calories you need in a day with our TDEE calculator, or get a diet plan made for you by messaging Dn. Aruba Rashid on WhatsApp.
Written by Dn. Aruba Rashid, certified dietitian (BS Human Nutrition and Dietetics). Updated October 2026.
How to Use the Food Calorie Calculator
Choose a food from the list, enter how many portions you ate, and press Add food. Keep adding foods to see the total calories for a meal or your whole day. The quick add buttons fill in common Pakistani meals in one click. The calculator also shows how long it would take to walk off those calories and which food added the most.
How Many Calories Are in a Roti?
A medium homemade atta roti or chapati, made from about 40 g of whole wheat flour, has about 120 calories. A roti with ghee or butter on top has about 170 calories, a plain paratha has about 260, and an aloo paratha about 320. A tandoori roti from a tandoor is larger and has about 150, while a naan has about 260.
That is why switching from 2 parathas to 2 plain rotis at breakfast saves about 280 calories, the same as a 1-hour walk.
Calories in Common Pakistani Foods
These are average values for typical home-style portions. A bowl means about 1 cup (240 ml), and a plate of biryani means about 1.5 cups.
Breads
| Food | Portion | Calories |
|---|---|---|
| Atta roti / chapati | 1 medium | 120 kcal |
| Roti with ghee | 1 medium | 170 kcal |
| Plain paratha | 1 | 260 kcal |
| Aloo paratha | 1 | 320 kcal |
| Naan | 1 | 260 kcal |
| Tandoori roti | 1 | 150 kcal |
| Puri | 1 | 120 kcal |
| Brown bread | 1 slice | 70 kcal |
| White bread | 1 slice | 75 kcal |
Rice
| Food | Portion | Calories |
|---|---|---|
| Plain boiled rice | 1 cup cooked | 205 kcal |
| Chicken biryani | 1 plate | 500 kcal |
| Chicken pulao | 1 cup | 300 kcal |
| Matar pulao | 1 cup | 250 kcal |
| Khichdi | 1 cup | 220 kcal |
Daal and beans
| Food | Portion | Calories |
|---|---|---|
| Masoor daal | 1 bowl | 200 kcal |
| Chana daal | 1 bowl | 230 kcal |
| Mash daal | 1 bowl | 230 kcal |
| Chana salan | 1 bowl | 270 kcal |
| Lobia | 1 bowl | 250 kcal |
| Rajma | 1 bowl | 240 kcal |
Meat and fish
| Food | Portion | Calories |
|---|---|---|
| Chicken salan | 1 bowl | 300 kcal |
| Chicken karahi | 1 bowl | 400 kcal |
| Chicken tikka | 1 leg piece | 260 kcal |
| Seekh kebab | 1 | 120 kcal |
| Chapli kebab | 1 | 300 kcal |
| Beef or mutton salan | 1 bowl | 400 kcal |
| Qorma | 1 bowl | 450 kcal |
| Aloo gosht | 1 bowl | 380 kcal |
| Nihari | 1 bowl | 450 kcal |
| Haleem | 1 bowl | 350 kcal |
| Fried fish | 1 piece (100 g) | 220 kcal |
| Grilled fish | 100 g | 150 kcal |
Vegetables
| Food | Portion | Calories |
|---|---|---|
| Mixed sabzi | 1 bowl | 150 kcal |
| Aloo bhujia | 1 bowl | 200 kcal |
| Bhindi | 1 bowl | 180 kcal |
| Palak | 1 bowl | 160 kcal |
| Saag with makhan | 1 bowl | 250 kcal |
| Salad | 1 plate | 30 kcal |
Eggs and dairy
| Food | Portion | Calories |
|---|---|---|
| Boiled egg | 1 | 75 kcal |
| Fried egg | 1 | 90 kcal |
| Omelette | 2 eggs | 200 kcal |
| Plain dahi | 1 cup | 150 kcal |
| Raita | 1 bowl | 80 kcal |
| Full cream milk | 1 glass | 160 kcal |
| Sweet lassi | 1 glass | 260 kcal |
| Salted lassi | 1 glass | 150 kcal |
| Paneer | 100 g | 270 kcal |
Drinks
| Food | Portion | Calories |
|---|---|---|
| Chai with milk and sugar | 1 cup | 100 kcal |
| Chai without sugar | 1 cup | 60 kcal |
| Cold drink | 1 can (330 ml) | 140 kcal |
| Fresh orange juice | 1 glass | 110 kcal |
| Sugarcane juice | 1 glass | 180 kcal |
| Rooh Afza with milk | 1 glass | 250 kcal |
Snacks and sweets
| Food | Portion | Calories |
|---|---|---|
| Samosa | 1 | 250 kcal |
| Pakoras | 5 small | 250 kcal |
| Dahi baray | 2 | 220 kcal |
| Chana chaat | 1 bowl | 220 kcal |
| Fruit chaat | 1 bowl | 150 kcal |
| Jalebi | 2 pieces | 300 kcal |
| Gulab jamun | 1 | 150 kcal |
| Kheer | 1 bowl | 300 kcal |
| Suji halwa | 1 bowl | 350 kcal |
| Halwa puri plate | 2 puri, halwa, chana | 800 kcal |
| Tea biscuits | 2 | 80 kcal |
| Nimko | 1 handful | 160 kcal |
Fruit and nuts
| Food | Portion | Calories |
|---|---|---|
| Banana | 1 medium | 105 kcal |
| Apple | 1 medium | 95 kcal |
| Mango | 1 medium | 200 kcal |
| Orange | 1 | 60 kcal |
| Guava | 1 | 70 kcal |
| Dates | 3 | 70 kcal |
| Almonds | 10 | 70 kcal |
| Walnuts | 5 halves | 65 kcal |
| Peanuts | 1 handful | 170 kcal |
Fast food
| Food | Portion | Calories |
|---|---|---|
| Zinger burger | 1 | 550 kcal |
| Pizza | 1 slice | 285 kcal |
| French fries | 1 medium | 365 kcal |
| Chicken shawarma | 1 | 450 kcal |
| Chicken roll paratha | 1 | 450 kcal |
Want a Diet Plan Made Just for You?
General plans are a good start, but your body, routine and health are unique. Dn. Aruba Rashid, certified dietitian, can create a personal plan for you online, anywhere in Pakistan.
Why Pakistani Food Can Be High in Calories
Pakistani food itself is not unhealthy: roti, daal, sabzi, chicken and dahi are a very good base for any diet. The calories add up because of how we cook and serve it:
- Oil and ghee: each tablespoon adds about 120 calories, and a home karahi or qorma can easily use 5 to 6 tablespoons.
- Large portions of rice and roti: 3 rotis or a full plate of rice at dinner adds 360 to 450 calories.
- Sweet drinks and chai: 4 cups of chai with sugar a day add about 400 calories.
- Fried snacks: one samosa and a few pakoras with evening chai can be 500 calories.
- Wedding and dawat food: biryani, qorma, naan and dessert can be 1,500 calories in one meal.
How to Cut Calories Without Changing Your Food
- Measure cooking oil with a spoon instead of pouring from the bottle.
- Have 1 to 2 rotis per meal, and fill the rest of your plate with sabzi, salad and protein.
- Choose plain roti over paratha and naan on most days.
- Cut sugar in chai to half a spoon, or switch some cups to green tea.
- Bake or air-fry pakoras and samosas, and keep them for weekends.
- Swap cold drinks for water, lemon water or salted lassi.
Not sure how many calories you need? Find your number with our free TDEE calculator or calorie calculator, then see our 1,500 calorie Pakistani diet plan.
Frequently Asked Questions
How many calories are in 1 roti?
A medium atta roti or chapati has about 120 calories. A small thin chapati can be 80 to 100 calories, and a large tandoori roti about 150.
How many calories are in a plate of chicken biryani?
A home-style plate of chicken biryani (about 1.5 cups) has about 500 calories. Restaurant biryani with more oil and larger portions can be 700 to 900 calories.
How many calories are in a cup of chai?
A cup of doodh patti chai with 2 teaspoons of sugar has about 100 calories. Without sugar, it has about 60 calories from the milk.
Is daal good for weight loss?
Yes. A bowl of daal has about 200 calories with plant protein and fibre that keep you full. Use less oil in the tarka to keep it light.
How accurate are these calorie values?
They are good averages for home-style cooking. The real number depends on the size of your portion and how much oil, ghee or sugar is used, so treat them as estimates.
Get a Diet Plan with Your Favourite Foods
You do not have to give up roti, rice or chai to lose weight. Dn. Aruba Rashid, a certified dietitian, builds personal diet plans around the food your family already cooks. She consults online across Pakistan on WhatsApp, and sees women in person in Multan.