Looking to maintain or lose weight without giving up your love for Indian cuisine? Good news — traditional Indian food offers plenty of delicious options that are both satisfying and low in calories. Below are eight top low-calorie Indian foods that are ideal for anyone focused on health and fitness.
1. Buttermilk (Chaas) – 30 Calories per Glass
Buttermilk is a popular Indian drink made from yogurt and water, often spiced with cumin, ginger, or coriander. It is not only soothing after a spicy meal but also helps with digestion. A single glass contains about 30 calories, making it a perfect addition to any meal.
2. Ragi Dosa – 87 Calories per Dosa
Ragi (finger millet) is rich in calcium and fiber. Ragi dosa is a nutritious South Indian pancake made from fermented ragi flour. It’s a healthier alternative to regular rice-based dosas and contains only 87 calories per dosa.
3. Oats Idli – 26 Calories per Idli
Oats idli is a fiber-rich, heart-healthy twist on the traditional rice idli. By replacing rice flour with oats, you get a light and low-calorie breakfast that keeps you full longer. Each idli contains just 26 calories, making it an excellent option for weight-watchers.
4. Sprouts Salad – 93 Calories per 100g
Loaded with protein, fiber, and essential nutrients, sprouts make for a fantastic salad base. Add lemon juice, chopped veggies, and light spices for added flavor. A 100g serving of sprouts salad provides approximately 93 calories, offering satiety without excess energy.
5. Mixed Vegetable Curry – 95 Calories per 100g
Mixed vegetable curry, when made with minimal oil and cooked over low flame, is both nourishing and flavorful. A 100g serving prepared with a teaspoon of oil delivers just 95 calories, while giving your body the benefits of multiple vegetables.
6. Tandoori Roti – 102 Calories per Roti
Made from whole wheat flour and baked in a clay oven (tandoor), tandoori roti is a healthier bread option than naan. It’s low in fat and contains about 102 calories per piece, making it a suitable companion to dals, curries, and vegetables.
7. Palak Paneer – 189 Calories per Bowl
Palak (spinach) is high in iron and fiber, while paneer (cottage cheese) provides protein and calcium. When cooked with minimal oil and cream, one bowl of palak paneer offers around 189 calories, delivering both nutrition and taste in every bite.
8. Rasam – 60 Calories per Small Bowl
Rasam is a tangy, spicy South Indian soup made with tamarind, tomatoes, and spices. It’s often served with rice but can be enjoyed on its own as a low-calorie appetizer. A small bowl of rasam contains just 60 calories and aids in digestion.
Eating healthy doesn’t mean sacrificing flavor. These low-calorie Indian foods are flavorful, filling, and packed with nutrition. Whether you’re trying to lose weight or simply maintain a balanced diet, adding these dishes to your routine can help you stay on track while still enjoying your meals.
