Best Low-calorie Indian Food To Stay Fit

Let’s be honest: sticking to a diet in India is not easy at all. Especially when you are surrounded by buttery parathas, sizzling pakoras, and the irresistible sweetness of jalebi. 

For a true good food lover, it's not just about skipping meals; it feels like you are parting with a piece of your soul. 

• “I’d love some more, but I’m watching my weight.” 
• “Thanks, but I’m on a diet.” 
• “Maybe next time, I’m trying to eat healthy.”

Sounds familiar? We’ve all been there. But here’s the good news - You don’t have to sacrifice your taste to stay fit. Indian food offers a variety of delicious, low-calorie Indian food that makes it easier to balance health and flavour. 

It’s all about picking the right dishes. Now, let's explore some of the low-calorie foods in India options that will satisfy your cravings while keeping your fitness goals on track!

Table Of Contents:

Why Calories In Food Is So Important?

Low-Calorie Food Grains In India

Best Low-calorie Snacks In India

5 Quick Low-Calorie Indian Breakfast Food Recipes

Conclusion

Frequently Asked Questions

 

Why Calories In Food So Important?

Calories often get a bad reputation, but they are important for our body to function properly. Calories are nothing but a measure of energy. Every time we eat, we consume calories, which are important for our daily activities. 

From climbing up the stairs to running errands and even just breathing, our bodies cannot function properly without enough calories. 

Did you know that an average adult needs 2000 to 2500 calories every day? This number varies based on factors like age, gender, and activity level. 

For example, if you are someone who enjoys an active lifestyle, like playing any sport or dancing at a wedding, you’ll need more calories to keep your energy levels high. 

All calories are not the same, the source of calories matters a lot! Foods rich in nutrients, like fruits, vegetables, and whole grains, not only provide energy but also essential vitamins and minerals.

On the other hand, foods high in sugars and unhealthy fats might offer quick energy but can lead to weight gain and health issues if consumed more. 

Understanding lowest calorie Indian foods can also help with portion control. It’s tempting to eat that extra piece of gulab jamun or a second serving of biriyani, especially during festival seasons. However, being mindful of calorie intake can prevent overeating and promote a healthy lifestyle. 

Indian meals aren’t only delicious, they provide balanced calories as well. For example, a plate of dal, brown rice, and a side of vegetables can be both low in calories and high in nutrition. Plus, spices like ginger and turmeric can boost metabolism, helping your body process those calories more efficiently. 

So, next time you sit down to eat, remember calories are not just numbers; they are a crucial part of how we fuel our lives. Making informed choices about lowest calories Indian food can help you enjoy delicious meals while staying healthy!

Low-calorie Food Grains In India

When it comes to finding low-calorie Indian foods, traditional grains and millets top the list. These Indian food grains are not only low in calories but also are full of nutrients that keep energy levels high and sugar levels stable. Let’s explore some of the very low-calorie foods in India options from the best organic brand in India:

Bajra Whole (Pearl Millet): 

Bajra, or pearl millet, is a staple in Indian households, especially during winter. This low-calorie Indian food grain is rich in fiber, magnesium, and iron and is known for keeping you full for longer periods. 

Unlike wheat, bajra is naturally gluten-free, making it an excellent option for those with gluten sensitivities. 

What’s great about bajra is that it is a low-fat, low-calorie foods in India that can be used to make rotis, khichdi, or even bajra porridge for a healthy, satisfying meal. Bajra is an ideal choice for those looking to lose weight or manage diabetes.

Foxtail Millet: 

Foxtail millet is another Indian superfood that’s making a comeback in kitchens. This Indian low-calorie food grain has a very low glycemic index, which means it slowly releases glucose into the bloodstream, making it a perfect grain for those managing their sugar levels. 

It’s also packed with protein, dietary fiber, and antioxidants. A bowl of foxtail millet khichdi is a low-calorie Indian meal that keeps you full and energised for hours. Plus, its nutty flavour adds a unique taste to dishes without the need for excessive oil or fat.

Proso Millet: 

Proso millet is a lesser-known yet highly nutritious grain in India. It’s one of the most low-calorie Indian foods out there and is packed with protein, making it ideal for weight management. 

It also contains B vitamins and essential minerals like iron and calcium. Whether it’s proso millet upma or dosa, this grain is perfect for a wholesome, low-fat meal that satisfies your taste buds while keeping calories in check.

Kodo Millet: 

Kodo millet is a true nutritional powerhouse. It’s low in fat and calories while being high in dietary fiber and antioxidants. This makes it an excellent option for controlling blood sugar levels and promoting heart health. 

You can use kodo millet to make idli, dosa, or even kheer, giving you a tasty, low-calorie foods in India option without compromising on flavour. For anyone looking to lose weight, Kodo millet is a great alternative to regular rice or wheat.

Little Millet:

Little millet is an ancient grain that has been part of Indian cuisine for centuries. It’s rich in fiber, making it perfect for digestion and controlling blood sugar levels. Its low-calorie content makes it an excellent addition to any weight-loss diet. 

A simple little millet pulao or salad can be a nutritious and low-calorie option for lunch or dinner. It’s a very low-calorie Indian food that can be easily incorporated into your everyday meals.

Barnyard Millet:

Barnyard millet is one of the lowest-calorie foods in India. It’s particularly popular among people looking to lose weight because it’s high in fiber and protein while being extremely low in calories. 

A bowl of barnyard millet porridge or upma can keep you full for hours, reducing the urge to snack between meals. Barnyard millet also helps regulate cholesterol and blood sugar levels, making it a heart-healthy grain.

Black Rice:

Black rice, also known as “forbidden rice,” is not only visually striking but also is a low-calorie food packed with antioxidants, particularly anthocyanins, which give it its dark colour. 

It has fewer calories than white rice and is rich in fiber, which helps in digestion and weight management. 

You can use black rice to make a low-calorie version of Indian rice dishes like pulao or even as a base for a salad. It’s a low-calorie Indian food with a unique flavour and incredible health benefits.

Sona Masoori Rice: 

Sona masoori is a lightweight, aromatic rice that’s commonly used in South India. Unlike heavy, starchy rice varieties, Sona masoori is low-calorie food with fewer calories and is easier to digest. 

It’s perfect for making everyday rice dishes like biryani, lemon rice, or simple steamed rice. Because of its low-calorie profile, it’s a great choice for those trying to lose weight without giving up rice altogether.

Nagpur Kolam Brown Rice

Nagpur kolam brown rice is a healthier alternative to regular white rice. It retains its outer bran, making it rich in fiber and essential nutrients. 

While it has more calories than some of the millets, it’s still lower in calories compared to polished white rice. It’s great for those who want the satisfaction of eating rice but with more nutritional value and fewer calories.

 

Red Rice

Red rice is one of the most nutrient-dense rice varieties available. It is rich in fiber, antioxidants, and iron and contains fewer calories compared to regular white rice.

Red rice has a slightly nutty flavour and can be used in a variety of Indian dishes like khichdi, pulao, or as a side dish. Its high fiber content ensures that you feel full for longer, making it an excellent choice for those looking to manage their weight.

Best Low-calorie Snacks In India

Imagine you’re working, watching a movie or just scrolling your phone and all of a sudden, you feel like munching something. What do you do? Reach for chips, biscuits, or some namkeen; because they’re right there. But then comes the guilt. “Should I really have eaten that?”

Snacking doesn’t always have to be a battle between taste and health. There are so many low-calorie snacks in India that don’t just fill you up but also make you feel good about what you’re eating. 

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We’ve listed down some of the best low-calorie snacks that you’ll definitely love:

Brown Rice Crisps:

Who says chips cannot be healthy? Brown rice popped crisps are a brilliant option for those who love munching and want to avoid deep-fried chips. These less-calorie Indian foods are perfect for your evening snacks. 

AsmitA Organic Farms’ 100% popped brown rice crisps deliver a delicious, guilt-free crunch made from organic brown rice sourced directly from our farms.

It has no unnecessary oils or fats. These light and airy crisps are available in 3 irresistible flavours: Indian Spicy Hot, Cream & Onion, and Smokey Barbeque. These healthy chips have 50% less fat than the deep-fried chips you find in the markets. 

Almond Nut Butter:

If you are a nut butter fan, you’re going to love this! Almond nut butter is a low-calorie snack option that is perfect for people looking for a healthy, protein-packed snack option.

Most brands use a lot of sugar in almond nut butter, but always be cautious when checking the sugar content in the ingredient list.

AsmitA Organic Farms’ Almond Multiseed Nut Butter is available in both classic and chocolate flavours. Our nut butter is different from other brands because it has organic almonds, chia seeds, flaxseeds, and pumpkin seeds.

It’s gluten-free, vegan, and contains no palm oil, so you get all the goodness without the guilt. What makes it even better is that it's sweetened with date sugar and made using avocado oil, making it a super healthy option. 

Roasted Peanuts:

We all love peanuts, right? But did you know that roasted peanuts are one of the most underrated low-calorie snacks? Peanuts are full of protein, healthy fats, and fiber, they keep you full and provide lasting energy. 

Unlike the deep-fried, salted versions you find at every corner store, roasted peanuts retain their nutrients and are much healthier for snacking. 

Plus, they help control sugar levels, making them a fantastic snack for everyone, from fitness enthusiasts to anyone looking for a quick, nutritious bite. 

Cashew Butter:

Imagine enjoying the taste of a rich, creamy dessert that’s actually good for you. That’s where cashew butter comes in. Cashews are naturally rich in heart-healthy fats, vitamins, and minerals like magnesium and zinc. 

When turned into cashew butter, they provide a smooth, creamy texture that’s incredibly satisfying without being overly rich in calories. But here’s where it gets exciting—our cashew butter comes in two dessert-inspired flavours: Strawberry Shortcake and Vanilla Frosting.

What makes it special is that it’s sweetened with monk fruit, a natural, zero-calorie sweetener that keeps your sugar levels in check. And instead of unhealthy fats, we use avocado oil, known for its good fats and heart health benefits. 

Plus, it’s made with real strawberry powder to give it that extra flavour punch without artificial additives. This makes cashew butter not just a delicious spread but a wholesome, low-calorie snack that feels like a treat but fits perfectly into your healthy eating plan.

5 Quick Low-Calorie Indian Breakfast Food Recipes

Finding a low-calorie Indian breakfast can be challenging when surrounded by the mouthwatering smells of kachoris and vada pav, but there are many traditional options that are both nutritious and weight-loss-friendly. 

These recipes are perfect for a busy morning while keeping your calorie intake in check! Let’s look at some Indian food with the lowest calories. 

Millet Dosa (Bajra Dosa)

Bajra (pearl millet) is high in fiber, which aids digestion and keeps you full longer. Plus, it’s a great gluten-free option. This dish is one of the best low-calorie Indian foods to lose weight.

Recipe:

• 1 cup bajra flour
• ¼ cup rice flour
• 1 cup water (adjust for consistency)
• 1 tsp cumin seeds
• 1 chopped green chilli
• Salt to taste

Instructions:

2. Mix bajra flour, rice flour, cumin, chilli, and salt in a bowl.
3. Slowly add water to form a batter with a dosa-like consistency.
4. Heat a non-stick pan and pour a ladle of batter, spreading it thin.
5. Cook on both sides until crispy. Serve with coconut chutney or sambar.

 

Nut Butter on Multigrain Toast

Nut butter (almond or cashew) is rich in healthy fats and protein. Pair it with whole-grain toast for fiber that keeps you full. 

Recipe:

• 2 slices of multigrain bread
• 2 tbsp almond butter (classic or chocolate flavour) or cashew butter (vanilla frosting or strawberry shortcake flavour)

Instructions:

1. Toast the multigrain bread until crispy.
2. Spread the nut butter generously on each slice.
3. Top with a sprinkle of chia seeds or fresh fruit slices (optional).

Vegetable Poha

Poha (flattened rice) is low in calories and high in iron. Adding veggies boosts its nutritional value.

Recipe:

• 1 cup poha (flattened rice)
• 1 small onion, finely chopped
• 1 small tomato, chopped
• ¼ cup peas and carrots
• 1 tsp mustard seeds
• Curry leaves, salt, and turmeric to taste
• Roasted peanuts for garnish

Instructions:

1. Rinse poha and drain it. Set aside.
2. In a pan, heat oil and add mustard seeds. Let them splutter.
3. Add curry leaves, onions, and turmeric. Sauté until onions are soft.
4. Add tomatoes and vegetables. Cook until tender.
5. Stir in poha, salt, and cook for 2-3 minutes.
6. Garnish with roasted peanuts and a squeeze of lemon juice.

Millet Upma

Made with foxtail or barnyard millet, this upma is the best Indian food with low-calories but rich in fiber and minerals like iron and magnesium.

Recipe:

• 1 cup foxtail millet
• 1 small onion, chopped
• 1 small carrot, chopped
• 1 tsp mustard seeds
• 1 tsp urad dal
• Curry leaves, salt, and turmeric to taste
• 2 cups water

Instructions:

1. Dry roast millet and set aside.
2. In a pan, heat oil and add mustard seeds and urad dal. Let them splutter.
3. Add onions, curry leaves, and turmeric. Sauté until onions soften.
4. Add chopped vegetables and stir for a few minutes.
5. Pour in water and bring it to a boil. Add the roasted millet and cook until water is absorbed.
6. Serve hot with a dash of lemon.

Sprouts Salad

Sprouts are full of protein, fiber, and vitamins. This light salad is perfect for a nutritious breakfast.

Recipe:

• 1 cup sprouted moong dal
• 1 small cucumber, chopped
• 1 small tomato, chopped
• ½ small onion, chopped
• Fresh coriander, lemon juice, and black pepper to taste

Instructions:

1. In a bowl, mix the sprouted moong dal, cucumber, tomato, and onion.
2. Add salt, black pepper, and a generous squeeze of lemon juice.
3. Garnish with fresh coriander and serve.

These breakfast options are not just low-calorie but are packed with essential nutrients, keeping you energetic and satisfied throughout the day. Perfect for anyone looking to lose weight without compromising on taste!

Conclusion

Staying fit doesn’t mean giving up on enjoying the food we love—it’s about making mindful choices that nourish both our bodies and souls. Indian cuisine is rich in flavours and ingredients that naturally support a healthy lifestyle. 

The key is to tap into the endless variety of low-calorie foods available in our culture, from millets to sprouted grains and flavourful spices.

So, the next time you’re planning a meal or craving a snack, remember there’s always a healthier, low-calorie Indian alternative out there that’ll keep you on track without making you feel deprived. 

After all, healthy eating is not a restriction—it’s a celebration of the diverse and nutritious ingredients our food heritage offers.

Frequently Asked Questions

1. What are some low-calorie Indian foods for weight loss?

Some popular less-calorie Indian foods include khichdi, moong dal chilla, idli, poha, and millet-based dishes like bajra roti and ragi dosa.

2. Can I eat rice if I’m trying to lose weight?

Yes, but opt for healthier versions like brown rice, red rice, or black rice. These are high in fiber and keep you full.

for longer.

3. What’s the best oil to cook low-calorie Indian food?

Healthy cold-pressed oils like coconut oil, flaxseed oil, and A2 ghee (in moderation) are great for cooking low-calorie Indian food.

4. What are some low-calorie Indian sweets?

Sweets like jaggery-based panjeeri, coconut ladoo with natural sweetener, and ragi halwa can be lower-calorie options.

5. What’s the best way to control calories in Indian food?

Use whole grains, minimise oil, add more vegetables, and control portion sizes to keep Indian food low in calories and healthy.