Fitness Toolkit
Search familiar Pakistani foods, choose a serving size, and see estimated calories, protein, carbohydrates, and fat. Homemade ghar ka khana varies with the amount of atta, oil, ghee, and sugar, so every result names its source and its weight.
This page looks up calories in foods. It does not calculate how many calories you should eat in a day.Back to the toolkit
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This is a Pakistani food calorie chart for familiar portions. Values come from USDA FoodData Central or the Indian Food Composition Tables 2017, unless a card is marked as a recipe estimate. A desi recipe at home can still differ from the reference food.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Roti or chapati | 1 medium roti, 7 inch (40 g) | 120 kcal | 3.1 g | 18.4 g | 3.7 g |
| Wheat roti, homemade, no oil | 1 medium roti (30 g atta, no oil or ghee) | 96 kcal | 3.2 g | 19.3 g | 0.5 g |
| Paratha | 1 paratha (70 g) | 228 kcal | 4.5 g | 31.8 g | 9.2 g |
| Chicken biryani | 1 cup (196 g) | 204 kcal | 14.0 g | 26.7 g | 4.7 g |
| Cooked dal | 1 cup (240 g) | 348 kcal | 20.6 g | 46.1 g | 10.3 g |
| Chai with cow milk and sugar | 1 cup (120 g cow milk + 2 tsp / 8.4 g sugar) | 106 kcal | 3.8 g | 14.2 g | 3.9 g |
| Boiled egg | 1 large egg (50 g) | 78 kcal | 6.3 g | 0.6 g | 5.3 g |
| Samosa | 1 samosa, USDA unspecified (75 g) | 233 kcal | 3.9 g | 24.9 g | 13.1 g |
One roti is not a single number. A medium chapati in the USDA survey weighs 40 g. A homemade roti on this page uses 30 g of wheat atta and no ghee. Paratha weighs 70 g in the USDA portion and contains more fat because it is cooked with fat. Naan is listed as a quarter piece and as a whole 10 inch bread.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Wheat roti, homemade, no oil | 1 medium roti (30 g atta, no oil or ghee) | 96 kcal | 3.2 g | 19.3 g | 0.5 g |
| Wheat roti with ghee | 1 medium roti (30 g atta) + 1 tsp ghee (4.27 g) | 133 kcal | 3.2 g | 19.3 g | 4.7 g |
| Roti or chapati | 1 small roti, 6 inch (27 g) | 81 kcal | 2.1 g | 12.4 g | 2.5 g |
| Roti or chapati | 1 medium roti, 7 inch (40 g) | 120 kcal | 3.1 g | 18.4 g | 3.7 g |
| Roti or chapati | 1 large roti, 8 inch (52 g) | 155 kcal | 4.1 g | 24.0 g | 4.8 g |
| Paratha | 1 paratha (70 g) | 228 kcal | 4.5 g | 31.8 g | 9.2 g |
| Naan | 1 naan, 10 inch (177 g) | 550 kcal | 19.6 g | 88.9 g | 12.9 g |
| Ghee | 1 teaspoon (4.27 g) | 37 kcal | 0.0 g | 0.0 g | 4.2 g |
Chicken, meat, and vegetable biryani are separate USDA survey foods. The 300 g plate is an assumed home portion, scaled from the per-100 g value, and it is labeled as an assumption. Plain boiled rice is listed without oil. Cooked dal stands in for a lentil bowl, not for every salan. Chicken salan, nihari, pulao, and karahi are not given a single number here.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Boiled white rice | 1 cup cooked (158 g) | 205 kcal | 4.3 g | 44.6 g | 0.4 g |
| Chicken biryani | 1 cup (196 g) | 204 kcal | 14.0 g | 26.7 g | 4.7 g |
| Chicken biryani | 1 plate (300 g, assumed) | 312 kcal | 21.5 g | 40.8 g | 7.1 g |
| Meat biryani | 1 cup (196 g) | 284 kcal | 16.7 g | 23.9 g | 13.3 g |
| Vegetable biryani | 1 cup (172 g) | 187 kcal | 3.3 g | 30.8 g | 5.5 g |
| Cooked dal | 1 cup (240 g) | 348 kcal | 20.6 g | 46.1 g | 10.3 g |
Chai calories come mostly from milk and sugar. The recipe cups use 120 g of milk and, when sweetened, 8.4 g of sugar. Buffalo milk is richer than cow milk. The USDA tea-with-milk cup is a different 240 g survey item. Shakes and mosambi juice are not listed.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chai with cow milk, no sugar | 1 cup (120 g cow milk, no sugar) | 73 kcal | 3.8 g | 5.8 g | 3.9 g |
| Chai with cow milk and sugar | 1 cup (120 g cow milk + 2 tsp / 8.4 g sugar) | 106 kcal | 3.8 g | 14.2 g | 3.9 g |
| Chai with buffalo milk and sugar | 1 cup (120 g buffalo milk + 2 tsp / 8.4 g sugar) | 161 kcal | 4.4 g | 18.5 g | 7.9 g |
| Tea with milk | 1 cup (240 g) | 122 kcal | 3.8 g | 21.5 g | 2.5 g |
| Whole cow milk | 1 US cup (244 g) | 149 kcal | 7.7 g | 11.7 g | 7.9 g |
| Whole buffalo milk | 1 glass (200 g, assumed) | 215 kcal | 7.4 g | 16.8 g | 13.2 g |
| Granulated sugar | 1 teaspoon (4.2 g) | 16 kcal | 0.0 g | 4.2 g | 0.0 g |
A large boiled egg in the USDA record is 50 g without the shell, so two large boiled eggs are 100 g. Fruit servings use USDA piece weights, which may not match the fruit in your kitchen. Medjool dates and dry dates are different foods. Ajwa dates are not listed. One cashew is not listed because the USDA record publishes an ounce, not a single nut.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Boiled egg | 1 large egg (50 g) | 78 kcal | 6.3 g | 0.6 g | 5.3 g |
| Boiled egg | 2 large eggs (100 g) | 155 kcal | 12.6 g | 1.1 g | 10.6 g |
| Fried egg | 1 large fried egg (46 g) | 90 kcal | 6.3 g | 0.4 g | 6.8 g |
| Omelette made with oil | 2 eggs (110 g) | 211 kcal | 12.8 g | 1.0 g | 17.4 g |
| Apple, with skin | 1 medium apple, 3 inch (182 g) | 95 kcal | 0.5 g | 25.1 g | 0.3 g |
| Banana | 1 medium banana (118 g) | 105 kcal | 1.3 g | 26.9 g | 0.4 g |
| Mango | 100 g | 60 kcal | 0.8 g | 15.0 g | 0.4 g |
| Medjool date | 1 pitted date (24 g) | 66 kcal | 0.4 g | 18.0 g | 0.0 g |
| Almonds | 1 ounce, 23 kernels (28.35 g) | 164 kcal | 6.0 g | 6.1 g | 14.1 g |
| Peanuts, raw | 1 ounce (28.35 g) | 161 kcal | 7.3 g | 4.6 g | 13.9 g |
Samosa is included from a USDA survey portion. Jaggery is included per 100 g from IFCT. Cake rusk, pakora, golgappa, chaat, biscuits, burgers, and halwa are not in this dataset, because a reliable weighed portion was not added for them. Use the samosa card only for the serving weight you actually eat.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Samosa | 1 small samosa (25 g) | 78 kcal | 1.3 g | 8.3 g | 4.4 g |
| Samosa | 1 samosa, USDA unspecified (75 g) | 233 kcal | 3.9 g | 24.9 g | 13.1 g |
| Samosa | 1 regular samosa (100 g) | 310 kcal | 5.1 g | 33.2 g | 17.5 g |
| Jaggery | 100 g | 354 kcal | 1.9 g | 84.9 g | 0.2 g |
Weigh the cooked portion, or weigh the ingredients that carry the calories: atta, rice, meat, ghee, oil, milk, and sugar. Divide by 100 and multiply by the per-100 g calories. A heavier roti, an extra spoon of ghee, or another teaspoon of sugar moves the result even when the dish has the same name.
People use a food calorie chart while trying to lose, maintain, or gain weight by comparing portions. This tool does not calculate a personal daily calorie need. For a training plan, browse gyms in Pakistan or personal trainers.
A medium roti in the USDA survey data weighs 40 g and has about 120 kcal. That item is a commercially prepared chapati and is higher in fat than a plain homemade roti. A homemade roti made from 30 g wheat atta, with no oil or ghee, has about 96 kcal. Adding one teaspoon of ghee in the combined estimate brings it to about 133 kcal.
One paratha in the USDA survey data weighs 70 g and has about 228 kcal. The same record is about 326 kcal per 100 g. Aloo paratha, or a paratha cooked in extra oil, is not listed separately because those recipes were not given their own weighed analysis.
One USDA cup of chicken biryani weighs 196 g and has about 204 kcal. A home plate assumed at 300 g has about 312 kcal, scaled from the same per-100 g value. Meat biryani is higher, at about 284 kcal per cup. Restaurant plates are often larger and use more oil, so weigh the portion when you can.
A stated cup made with 120 g whole cow milk and two teaspoons (8.4 g) of sugar has about 106 kcal. The same cup with buffalo milk has about 161 kcal. Without sugar, the cow-milk cup is about 73 kcal. The separate USDA “tea, hot, with milk” cup is 240 g and about 122 kcal. These are different drinks, so read the serving label before comparing them.
Weigh the edible amount, or weigh the atta, rice, ghee, oil, milk, and sugar that go into it. Use a per-100 g value from a food table and scale it to that weight. Water does not add calories. Oil, ghee, and sugar do. This counter does that scaling when a serving has a known weight, and it labels weights that are assumptions.
They are estimates. USDA and IFCT values describe a specific food sample or survey recipe, not every kitchen in Pakistan. Portion size, flour weight, oil, meat cut, and sugar change the result. Recipe entries on this page are built from stated ingredient weights. The dataset has not been certified as a complete professional survey of Pakistani recipes.
Look up the foods you actually eat and keep the serving weights consistent. This page is a food calorie counter, not a daily calorie target. It does not calculate how many calories you should eat, and it does not treat one kilogram of body-weight change as a fixed calorie number. A doctor or trainer can help set a target for you.
Often, yes. Restaurant portions are frequently larger, and more ghee or oil may be used in the pan or on top. Compare the gram weight in the serving label with what is on the plate. A 40 g roti and a large naan are not interchangeable.
Yes. Choose a serving on a food card. If that serving has a known weight, the result is the per-100 g value scaled to that weight and rounded to the nearest kilocalorie. Assumed portions, such as a 300 g biryani plate, say so in the label.
Foods with a standard Urdu name show it on the card, such as روٹی for roti and چائے for chai. You can also search those names. This page does not include a downloadable Urdu calorie chart or a PDF.
