Low calorie Indian foods are those which are nutrient-dense and low in calories such as moong dal cheela, sabudana khichdi, oats idli, cucumber raita or ragi dosa. These low calorie food options are a perfect blend of nutrition and taste which can help one in improving their overall digestion as well as reduce weight. The diet also significantly helps in increasing insulin sensitivity which will lower the risk of type 2 diabetes and especially, the Indian plant-based foods can also help in preventing chronic diseases. Continue reading to know more on low calorie Indian foods and how they can benefit us.
How low calorie indian foods will help in weight loss
Indian low calorie foods like poha, upma, raita, dhokla or khichdi are rich in several nutrients and contain minimal calories. They are rich in fiber which keeps one full for long by slowing down digestion and reduces overall calories consumption by curbing hunger pangs in between meals. Indian spices like turmeric, cumin, and black pepper, often used in low-calorie Indian dishes, have metabolism-boosting properties. A higher metabolic rate allows your body to burn more calories, even at rest, aiding in weight loss. Traditional Indian low-calorie foods often rely on minimal oil, using healthier cooking techniques like steaming, grilling, or sautéing. By avoiding fried and greasy foods, you consume fewer calories while still enjoying satisfying meals. Accommodating an exercise routine along with low calorie food consumption can accelerate one’s weight loss journey. To feed your curiosity, you can try your hands at How to lose 5 kg by walking.
12 Nutrient-Dense Low-Calorie Indian Foods
Nutrient dense low calorie Indian foods are the perfect way to fulfil your nutritional needs without gaining extra kilos or sacrificing your favourite foods. You can include these in your breakfast routine, during lunch, consume as evening snack or even add it in the dinner. They are loaded with fibre and protein which helps satiate hunger and boost resting metabolism which allows burning of calories even when the body is at rest. These foods can be made a part of your 800 calorie indian diet plan.
- Tomato-based curries
- Raita
- Upma
- Fish tikka
- Sabudana khichdi
- Moong dal cheela
- Ragi dosa
- Dhokla
- Palak paneer
- Poha
- Oats Tikki
- Garlic Vegetable Soup
1. Tomato-based curries
Tomato based curries are one of the best low calorie Indian food to include into the regular diet as one cup of chopped tomatoes contains just about 31 calories and 2.6g of fiber and several other nutrients. This helps in lowering calorie intake and also helps one feel full for long. It is advisable to use minimal oil and fresh vegetables to enhance the weight loss effects.
Benefits
-
- Contains antioxidants- Tomatoes come packed with powerful antioxidants like lycopene. They help prevent free radicals which are linked with causing cellular inflammation and thus reduces the risk of cancer.
- Strengthens bones- Tomatoes are a good source of calcium which makes the bones and teeth strong. They also help in maintaining normal heartbeat and blood clotting.
2. Raita
Raita is definitely one of the most delicious items in the list of nutrient dense low calorie foods. Since raita is a fermented food as it’s made of yoghurt, it substantially helps in enhancing gut health, reduces inflammation, improves nutrient absorption and much more. When made with low fat yoghurt, cucumber and other fiber rich and low GI fruits, raita can assist in weight loss vastly.
Benefits
- Contains probiotics- Raita contains probiotics which are active bacteria that can help in improving digestive health and can help prevent the problem of diarrhea, constipation, lactose intolerance, and irritable bowel syndrome (IBS). They can also help ease mental health issues such as depression, anxiety, OCD, memory, and autism.
- Low in calories- A 100g serving of cucumber raita contains about 40 calories, thus making it an excellent choice for Indian low calorie foods for weight loss. They are also a good source of unhealthy fats and protein which can further help promote satiety and assist in weight loss.
3. Upma
Upma is definitely the top breakfast option amongst Indian low calorie foods as it keeps one full for long and is also amazing in taste. The benefits of vegetables and rava added in upma makes them nutrient-rich and fulfilling. Using water instead of oil to prepare upma reduces calories significantly and aids in weight loss. Upma can be included in the 2000 Calorie Plan.
Benefits
- Low in calories- A single bowl of upma contains not more than 132 calories which makes it a good Indian low calorie foods option by keeping you full for long and thus preventing binge eating. Upma also makes for a light meal as they are easy to digest because of high water content and use of spices like ginger and mustard seeds.
- High in fiber- Upma contains dietary fiber which slows down digestion and keeps you satiated for long. It also helps in improving gut health and preventing issues like constipation. The low calorie Indian foods are also rich in other nutrients such as protein, iron or antioxidants.
4. Fish tikka
Fish tikka is a popular Indian low calorie foods which is marinated and grilled in a tandoor and comes loaded with several health benefits. Grilled or baked fish tikka is low in calories compared to fried versions, making it a healthy choice for those watching their weight.
Benefits
- Boosts heart & brain health- The content of fish tikka is exponentially rich in omega 3 fatty acid which can help lower the blood pressure and reduce the risk of heart attack, abnormal heart rhythms, and strokes. They are also helpful in boosting cognitive function as well as preventing inflammation and reducing the chances of arthritis.
- Rich in Protein- The nutrients dense low calorie Indian foods of fish tikka is high in protein which can help promote satiety hormones and keep you full for long thus reducing the excess calories intake. Since, they require higher thermal energy than fats to be digested, they also boost resting metabolism which helps burn calories even when the body is at rest.
5. Sabudana khichdi
Incorporating sabudana into your diet can help provide ample health benefits such as lowered blood sugar level, enhanced nervous system, better skin, hair and gut health and much more. The peanuts and spices added into sabudana khichdi makes for a great source of protein and unhealthy fats.
Benefits
- Contains Fiber- Sabudana is rich in dietary fiber which can help in keeping one feeling full for a prolonged period. They also help in alleviating the problems of constipation, indigestion and bloating by aiding in digestion.
- Boosts Energy- Sabudana is a good source of carbs and calories which can help elevate one’s energy levels and keep you active throughout the day. Thus, they can be a healthy addition to the breakfast meal.
6. Moong dal cheela
Moong dal cheela is one of Indian low calorie foods that rules the breakfast option for several of us as it is easy to make and is extremely fulfiling along with being gluten free. When made with minimal oil and packed with vegetables, keeping them light and healthy.
Benefits
- Assists in weight loss- Moong dal cheela is a wonderful source of protein and fiber, both of which helps in reducing hunger pangs and improves digestion, thus contributing to reduced calorie intake and weight loss. They also have a low GI which helps in keeping blood sugar levels in check.
- Improves heart health- These cheela come loaded with antioxidants which helps in lowering blood pressure and thus reducing the risk of hypertension and strokes. They are also a good source of potassium and magnesium which contributes to a healthy heart.
7. Ragi dosa
The Indian low calorie foods of ragi dosa can be a healthy addition to weight loss diet plan as it is a superfood loaded with several macro and micronutrients. Ragi is also goof for monitoring blood sugar levels which prevents the risk of type 2 diabetes at bay and also keeps sugar cravings at bay. Meanwhile you can also check out How to lose 5 kg in 3 days.
Benefits
- Rich in protein and fiber- Ragi is an excellent source of protein and fiber, both of which are an essential nutrient for our body. Protein helps in promoting satiety hormone and suppresses hunger hormone, thus reducing frequent cravings and helps in maintaining weight. Dietary fiber slows down digestion and keeps on full for a long duration and also regulates bowel movements thus preventing constipation.
- Promotes skin and hair growth- Ragi dosa is also rich in antioxidants which helps in preventing the damage from free radicals and promotes youthfulness in skin. The Nutrient dense low calorie foods of ragi dosa contains the key mineral of zinc and iron which prevents hair loss and promotes hair growth.
8. Dhokla
Dhokla, a fermented snack made from chickpea flour, is rich in protein and fiber and can be a part of Zero calorie foods, aiding in digestion and promoting fullness. Steamed dhokla is low in calories and can be enjoyed as a healthy snack or light meal.
Benefits
- Low GI- Dhokla is a low GI food which means it doesn’t lead to blood sugar spike and thus reduces the risk of diabetes and prevents binge eating.
- Balances of gut bacteria- Dhokla is prepared through a fermentation process which contains probiotics that supports gut health and improves digestion by promoting healthy gut bacteria.
9. Palak Paneer
Palak is a good source of iron, calcium, and vitamins A and C and paneer adds protein and healthy fats to the meal. The nutrient dense low calorie foods of palak paneer can be made more nutritious by using low-fat paneer and minimal oil.
Benefits
- Digestion and weight management- A 150g serving of palak paneer contains about 3 gm of dietary fiber which helps in promoting fullness and the presence of probiotics also promotes healthy gut-friendly bacteria. These bacteria help promote digestion and regulate bowel movements thus preventing problems of constipation. Since, the food is also exponentially rich in protein, they also help with increasing satiety and keeps overeating at bay.
- Promotes cognitive health- The rich presence of antioxidants in the dish helps develop an anti-inflammatory effect which prevents cognitive health. Palak paneer also contains omega-3 fatty acid which improves memory and elevates concentration.
10. Poha
The low calorie Indian food of poha is an extremely delightful breakfast choice for several of us. With minimal oil and the addition of vegetables, poha is low in calories while being filling and nutritious.
Benefits
- Aids in weight loss- Poha is substantially rich in calories and also contains a good amount of fibre. The fiber content slows digestion which keeps one full for extended periods and improves bowel movements while also keeping the calorie intake low.
- Rich in nutrients- The Indian low calorie foods for weight loss of Poha is a powerhouse of several nutrients such as fiber, protein, iron, vitamins C, D, E, and B6, magnesium, calcium, zinc, manganese, and potassium. All of these contribute towards good metabolism, increased production of red blood cells, boosts immunity and enhances overall health.
11. Oats Tikki
Oats Tikki is a healthy and delicious snack made from oats, vegetables, and spices. Oats are rich in fiber, protein, and essential nutrients like magnesium and iron.
Benefits
- Promotes Heart Health- Oats are high in beta-glucan, a soluble fiber that helps reduce bad cholesterol levels and supports cardiovascular health.
- Aids in Weight Management- The fiber content in oats and vegetables keeps you feeling fuller for longer, curbing hunger and promoting healthy digestion, which helps in managing weight.
12. Garlic Vegetable Soup
The light meal of garlic veggie soup is a perfect mix of tasty and nutrient-rich food which is also low in calories and extremely fulfilling. They are also packed with the essentials of vitamins, minerals, and antioxidants which promotes overall health and helps in weight management.
Benefits
- Boosts Immunity: Garlic is known for its immune-boosting properties due to its high content of allicin, a compound that helps fight infections and promotes overall health.
- Supports Weight Loss: The soup is low in calories while being nutrient-rich, meaning it fills you up without adding extra weight. The fiber content from vegetables aids digestion and keeps you feeling full for longer.
Now that you have learnt about low calorie Indian foods, you may also want to check out 20 Foods for weight loss.
Tips for Making Indian Foods Low Calorie
While following a weight loss diet, one can make simple twists to their daily meals to attain the desirable results. Cooking methods, minimal use of oil or adding healthy ingredients are some of the techniques that can increase the nutritional content and also keep the calorie intake low. Below mentioned are some of the tips for making Indian foods low calorie for weight loss.
1. Use minimal oil
While preparing your low calorie Indian food, use minimal oil to avoid excess intake of unhealthy fat and calories while also protecting your heart health. If you are using oil, go for healthier options like olive oil or mustard oil and practice portion control.
2. Portion control
Even healthy foods can contribute to weight gain if eaten in large quantities. Be mindful of portion sizes, especially with calorie-dense foods like rice, roti, and snacks. Use smaller plates or bowls to help manage portions effectively.
3. Choose lean proteins
It is advisable to avoid red and processed meats as they are rich in saturated fats which can increase calorie intake and also hamper heart health. Thus one should substitute them with lean protein options of chicken, fish, and plant-based options like tofu, paneer (low-fat), and legumes. .
4. Opt for steamed or grilled instead of frying
Opt for steaming or grilling methods to cook foods like samosas, tikkas, or kebabs. This retains the flavor and nutrients of the ingredients while significantly cutting down on calories that come from deep frying.
5. Use more veggies
Vegetables are low in calories and high in fibre and other essential nutrients which can help fulfil nutritional requirements and also keep the calorie intake at par. Incorporate green leafy veggies, carrots, celery or broccoli in your food to enhance the taste and health benefits.
Low-Calorie Indian Recipes
Low calorie Indian food is the perfect mix of excellent taste and rich nutrition which can help your body reduce weight and enhance overall health. The foods can be easily accommodated into one’s daily diet and be prepared with easy steps. Below mentioned are some of the low calorie Indian Recipes that you can try-
1. Moong Dal Cheela
Ingredients
- Coriander leaves- 1 tsp
- Cumin Seeds- 0.25 tsp
- Ginger Fresh Grated- 0.25 tsp
- Mustard oil- 1 tsp
- Green Chillies- 1 Unit
- Ripe tomatoes- 1 tbsp
- Moong Dal- 35 g
- Onion- 1 tbsp
- Salt- 0.5 tsp
- Asafoetida- 0.25 tsp
How to make
- Mix all ingredients except oil and grind into a smooth batter.
- Pour a ladleful of batter onto hot greased tawa and spread evenly.
- Drizzle a few drops of oil and cook on a medium flame for 2-3 minutes.
- Flip the cheela and cook on the other side until cooked well.
- Repeat the same with remaining batter and serve hot.
2. Sabudana Khichdi
Ingredients
- Coriander Leaves- 1 tsp
- Cumin seeds- 0.25 tsp
- Lemon Juice- 1 tsp
- Mustard oil- 2 tsp
- Potato- 0.5 Cup
- Green Chillies- 0.5 tsp
- Sago (Sabudana)- 2 tbsp
- Peanut Powder- 2 tsp
- Salt- 0.25 tsp
- Sugar- 0.5 tsp
How to make
- Heat ghee in a pan, add cumin seeds and let them splutter.
- Add chopped green chilies, roasted groundnuts and fry for 20-30 seconds.
- Add diced potato, soaked sago, sugar (optional), salt and mix well.
- Cook for 8-10 minutes, drizzle lemon juice and mix well.
- Cook for another 2-3 minutes and serve hot.
3. Oats Dhokla
Ingredients
- Curd- 1 tbsp
- Mustard Oil- 1 tsp
- Fruit Salt- 0.25 tsp
- Green Chillies- 0.25 tsp
- Besan- 1 tbsp
- Salt- 0.25 tsp
- Sugar- 0.5 tsp
- Asafoetida- 1 Dash
- Oats Flour- 1 tbsp
How to make
- Grind oats to make a fine oats powder
- In a bowl take oats powder, bengal gram flour, sugar, salt and asafoetida
- Now add green chillies, curd, fruit salt and mix all the ingredients well
- Grease a plate with oil and carefully pour prepared batter into the plate
- Steam in cooker it for 10 mins
- Insert a toothpick to check if the dhokla is ready
4. Vegetable Oats Upma
Ingredients
- Cumin Seeds- 0.25 tsp
- Mustard Oil- 1 tsp
- Mustard Seeds- 0.25 tsp
- Green Chillies- 0.5 tsp
- Ripe Tomato- 1 tbsp
- Oats- 2 tbsp
- Onion- 1 tbsp
- Salt- 0.25 tsp
How to make
- Heat the oil in a pan over medium heat. Add the mustard seeds and cumin seeds and cook until they crackle.
- Add the onion and green chili (if using) and cook until the onion is softened.
- Add the carrot and peas and cook for 2-3 minutes, until the vegetables are slightly softened.
- Add the oats, turmeric powder, garam masala powder, and salt. Stir to combine.
- Add the water and bring to a boil. Reduce the heat to low, cover the pan, and simmer for 5-7 minutes, or until the oats are cooked through and the water has been absorbed.
- Stir in the coriander leaves and serve hot.
Low Calorie Indian Foods to Avoid on Diets
While learning about low calorie Indian foods that we should include in our diet, it is also important to learn about foods to avoid on diets which can be high in calories and may have a negative impact on our health. Below mentioned are the list of foods to avoid on diets-
1. Papadum
Store-packaged papadums are often deep-fried and thus can lead to unhealthy intake of saturated fats and calories that can pose a threat to your weight loss goals. They are also rich in sodium which can lead to problems of water retention or hypertension.
2. Samosas
A single serving of samosa contains as much as 200 calories and it is also rich in trans fat as they are deep fried. Since they are made up of refined flour they have a high glycemic index which can lead to blood sugar spikes and increase the risk of type 2 diabetes.
3. Vegetable pakoras
Since veggie pakoras are made from vegetables, it is not uncommon for people to deem it as healthy. However, the snack is also high in calories and unhealthy fats since it’s prepared using excess oil.
4. Poori
Poori is made from refined flour and deep-fried in oil, making it calorie-dense and high in unhealthy fats. This can lead to excessive calorie intake, especially when paired with rich curries.
5. Fried idli or dosa
Idli and dosa can be healthy options when steamed or lightly cooked. However, versions like fried idli, dosa with extra butter or ghee, or cheese-stuffed dosa can quickly escalate in calorie content due to the added fats.
Expert Views on Low Calorie Indian Foods
Dr. Amit is an expert nutritionist and he suggests that consumption of low calorie Indian foods can offer a wide range of variety and nutrition to your diet by also keeping the calorie intake low. Some of the best options can be poha, upma, fish tikka, sabudana, vegetable soup, moong dal cheela and more. These foods are rich in nutrients such as fiber and protein which promotes satiety, improves digestion, regulates bowel movements and also enhances resting metabolism which helps in burning calories even when the body is at rest.
References
“(PDF) Studies on Development of High Protein Instant Poha (Beaten Rice) – A Traditional Indian Breakfast.” 2020. ResearchGate. https://www.researchgate.net/publication/340062357_Studies_on_Development_of_High_Protein_Instant_Poha_Beaten_Rice_-_A_Traditional_Indian_Breakfast.
Batra, Lovneet. 2023. “Reduce Belly Fat with Moong Dal.” Nutrition By Lovneet. https://nutritionbylovneet.com/blog/reduce-belly-fat-with-moong-dal/.
Sharma, Manika, Avinash Kishore, Devesh Roy, and Kuhu Joshi. 2020. “A comparison of the Indian diet with the EAT-Lancet reference diet – BMC Public Health.” BMC Public Health. https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-08951-8.
FAQs
1. Are these low-calorie Indian foods suitable for weight loss?
Yes, these low calorie Indian foods of upma, poha, sabudana, khichdi are low in calories and rich in fiber and protein that promotes satiety and helps with weight loss.
2. Are there vegetarian options among these low-calorie Indian foods?
Yes, there are vegetarian options among these low-calorie Indian foods such as-
- Idli sambhar
- Chickpea curry
- Dosa
- Vegetable upma
- Moong dal cheela
3. Which Indian food has the lowest calories?
Cucumber raita, tandoori chicken, upma are some of the Indian foods that have the lowest calories.
4. What are the top 10 lowest calorie foods?
Below are the top 10 lowest calorie foods-
- Beans, peas, and lentils
- Fish
- Lean meat and poultry
- Low-fat or fat-free dairy products
- Egg whites
- Oats
- Brown rice
- Whole rye
- Chia seeds
- Watermelon
5. Which Indian food is best for weight loss?
Dalia which is made from cracked wheat is rich in fibres and low in calories is considered good for weight loss. It reduces the calorie consumption and also keeps one satiated for long.
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