Low Calorie Indian Food: The Complete Guide for Weight Loss & Healthy Living (2025)

Looking to lose weight or simply live healthier? Low calorie Indian food offers innovative, nutritious choices for modern diets—vegetarian, regional, and urban. This all-in-one guide answers every common query, gives you daily meal charts, lists the lowest calorie foods, provides easy recipes, and spotlights Green Poshan’s natural product selection. Updated for 2025 with practical and science-backed advice.

What is Low Calorie Indian Food?

Low calorie Indian food includes dishes and ingredients naturally lower in calories but loaded with vitamins, minerals, and fiber. Staples like millets, pulses, legumes, seasonal veggies, and artisanal grains form the backbone of this healthy, flavorful cuisine.

Low Calorie Indian Food Chart

Here’s a quick reference chart of popular low calorie Indian foods (per 100g serving):

• Little Millet (Varai): 120 kcal
• Browntop Millet: 115 kcal
• Kutki Millet: 110 kcal
• Barnyard Millet: 102 kcal
• Kodo Millet: 120 kcal
• Foxtail Millet: 120 kcal
• Proso Millet: 127 kcal
• Wheat Daliya: 120 kcal
• Rawa (Idli): 125 kcal
• Sooji Rava: 131 kcal
• Quinoa: 120 kcal
• Flax Seeds: 567 kcal (use in moderation)
• Moong Dal: 104 kcal
• Spinach (Palak): 23 kcal
• Cucumber (Kheera): 16 kcal
• Bottle Gourd (Lauki): 14 kcal
• Tomato: 19 kcal
• Sprouted Horse Gram: 73 kcal
• Cauliflower: 25 kcal
• Green Gram (Whole Moong): 105 kcal

Complete Food List for Weight Loss

Vegetarian Low Calorie Foods

• Moong dal
• Tofu
• Low-fat paneer
• Cabbage
• Lauki (Bottle gourd)
• Bitter gourd (Karela)
• Cucumber
• Broccoli
• Tomato
• Methi (Fenugreek leaves)

Region-Specific Low Calorie Foods

• South Indian: Ragi mudde, steamed Idli, Sambar (add Green Poshan millets as healthier substitutes)
• North Indian: Lauki sabzi, plain dal, cucumber salad

Healthy Snacks

• Roasted chana
• Fox nuts (Makhana)
• Fruit salad (Papaya, Watermelon)

Low-Calorie Indian Food Recipes

Lauki Moong Dal Curry

Ingredients: Lauki, moong dal, tomatoes, ginger, cumin, turmeric
How to: Boil dal and lauki with spices, simmer, serve hot.

Vegetable Quinoa Upma

Ingredients: Quinoa (use Green Poshan Quinoa), carrots, beans, peas, curry leaves, mustard seeds
How to: Steam veggies, cook quinoa, temper with curry leaves, combine and sauté.

Palak Soup

Ingredients: Spinach, onion, tomato, garlic, pepper
How to: Sauté veggies, add spinach, boil, blend, and serve.

Ragi Idli

Ingredients: Ragi flour (add Green Poshan millets), urad dal, salt
How to: Ferment batter, steam in idli molds.

Low Calorie Indian Diet Chart & Meal Plan

Sample 1-Day Vegetarian Plan (~1200 kcal):

• Breakfast: 2 Ragi Idli (Green Poshan), 1 cup Sambar
• Mid-morning: 1 Kheera + papaya bowl
• Lunch: Lauki Moong Dal Curry, 1 multigrain roti, cucumber salad
• Snack: Roasted chana, tea without sugar
• Dinner: Palak Soup, 1 ragi roti, sautéed broccoli
• Before bed: 1 glass buttermilk

Which Indian Foods Have the Lowest Calories?

Top 10 Lowest Calorie Foods:

1. Bottle gourd (Lauki): 14 kcal
2. Cucumber: 16 kcal
3. Spinach: 23 kcal
4. Tomato: 19 kcal
5. Bitter gourd: 17 kcal
6. Cauliflower: 25 kcal
7. Pumpkin: 20 kcal
8. Green beans: 35 kcal
9. Radish: 20 kcal
10. Mushrooms: 22 kcal

FAQs: Low Calorie Indian Food

Q: Which Indian food has the lowest calories?
A: Lauki, cucumber, and spinach are among the lowest.

Q: What are the 10 lowest calorie foods?
A: See list above—bottle gourd, cucumber, spinach, tomato, bitter gourd, cauliflower, pumpkin, green beans, radish, mushrooms.

Q: What can I eat in 200 calories?
A: 1 bowl palak soup + 1 multigrain roti, or 1 cup vegetable quinoa upma.

Q: What is the best Indian food for weight loss?
A: Millets, pulses, leafy greens, and steamed snacks—like those offered by Green Poshan.

Expert Tips

• Prefer steamed, boiled, sautéed meals over fried.
• Track calories with a food chart.
• Favor high-fiber vegetables and whole grains.
• Shop seasonally and locally for best nutrition.

Why Choose Green Poshan?

Green Poshan is committed to bringing you natural, chemical-free foods straight from sustainable farms. Whether you’re managing weight, looking for high-fiber vegetarian staples, or seeking nutritional diversity, Green Poshan’s curated selection of millets, quinoa seeds, flours, grains, and superfoods ensures every meal is both healthy and delicious.

Discover the full Green Poshan range today, and make nutrition a lifestyle—Taste the Purity, Live Healthier!