Indian Hawker Food Calories: Thosai, Briyani, Mutton Curry & More
Indian hawker food is the most under-documented cuisine in Singapore's calorie-tracking world. Generic apps have decent entries for chicken rice, but search for thosai, murtabak, or mutton curry and you get a mess of crowdsourced guesses — mostly based on Indian restaurant food from the US or UK, not what's actually served at your local Indian-Muslim stall or Little India banana leaf shop.
This guide covers the real numbers, using HPB Singapore food composition data — the same database that powers NutriKaki.
Thosai — The Underrated Light Option
A plain thosai is one of the lightest "filling" breakfasts at any hawker centre. HPB data puts thosai at 258 kcal per 100g, and HPB's default plain thosai weighs 156g:
| Type | Typical Serving | Calories | Notes |
|---|---|---|---|
| Plain Thosai | 1 piece (156g, HPB default) | 402 kcal | 7g protein per 100g — better than most breakfasts |
| Rawa Thosai | 1 piece (85g, HPB default) | 204 kcal | Semolina-based; 240 kcal per 100g |
| Masala Thosai | 1 piece (271g with potato filling, HPB default) | 439 kcal | The heaviest piece; 162 kcal per 100g |
| Paper Thosai | 1 piece (50g, HPB default) | 153 kcal | Thin and crisp; at 305 kcal per 100g, the densest of the four |
Sambar on the side is 241 kcal for HPB's default 339g bowl. Coconut chutney has no entry in the HPB data, so we don't give it a number.
Prata vs Thosai — The Breakfast Showdown
Here's the comparison that matters for anyone deciding between the two Indian breakfast staples. Plain prata comes in at 352 kcal per 100g, and HPB's own default portion is a hefty 141g piece — so a single prata is 496 kcal, versus thosai's 402 kcal (156g default). HPB's set of two pratas with curry (535g) is 1,241 kcal before your teh tarik. Two thosai (312g) with a bowl of sambar (339g) add up to 1,046 kcal, so portion size matters as much as the dish. Full prata breakdown in our roti prata guide.
The Mains — Mutton Curry, Tandoori, Briyani
| Dish | Typical Serving | Calories | Protein | Watch Out For |
|---|---|---|---|---|
| Mutton Curry | 1 scoop (302g, HPB default) | 559 kcal | 40g | 458mg sodium per 100g — high |
| Tandoori Chicken | 1 scoop (100g, HPB default) | 164 kcal | 18g | One of the best protein-to-calorie ratios at any hawker centre |
| Chicken Murtabak | 1 plate (330g, HPB default) | 851 kcal | 43g | Sharing one halves it |
| Chicken Briyani | 1 plate (759g, HPB default) | 1,100 kcal | 51g | Ghee rice is the main driver — this is HPB's own measured plate, and it's heavier than most people expect |
| Chapati (plain) | 1 piece (133g, HPB default) | 447 kcal | 11g | A little under a prata piece (496 kcal, 141g) |
| Putu Mayam | 1 plate (104g, HPB default) | 196 kcal | 2g | The lightest item in this table |
Teh Halia and the Indian-Muslim Drink Stall
Teh halia (ginger tea) is 58 kcal per 100g. HPB's default regular cup is 250g, which is 145 kcal and 25.2g of sugar. The ginger doesn't change the calories; the condensed milk does. Same rules as the kopitiam: siew dai or kosong are your levers. See the full drinks calorie guide.
Sambar, Dhal and the Sides
Good news for the health-conscious: the lentil-based sides are the best part of the meal, nutritionally. HPB's default scoop of dhal curry is 100g and 101 kcal; a 339g bowl of sambar is 241 kcal. Both bring plant protein and fibre. They're filling, low-fat, and — for gout sufferers — legumes are lower in purine than meat (more in our gout guide).
Frequently Asked Questions
How many calories are in a thosai?
HPB's default plain thosai is a 156g piece: 402 kcal, with 7g of protein per 100g. Masala thosai is 439 kcal for a heavier 271g piece with potato filling, and paper thosai is 153 kcal for a 50g piece. Change the grams in NutriKaki to match the piece you're served.
How many calories are in chicken briyani in Singapore?
HPB has an entry for chicken briyani, based on a 759g hawker-size plate: 1,100 kcal. The basmati rice cooked in ghee is the main calorie driver, not the chicken. Asking for less rice can meaningfully cut that number down.
How many calories in mutton curry?
Based on HPB Singapore data, mutton curry is 185 kcal per 100g — 559 kcal for HPB's own default 302g scoop serving, with 40g of protein. The caution is sodium: that scoop carries 1,383mg, about 69% of HPB's 2,000mg daily limit.
Murtabak or prata — which is worse for calories?
Portions differ hugely. HPB's default chicken murtabak is a 330g plate at 851 kcal, while HPB's default prata is a 141g piece at 496 kcal. Per 100g, murtabak is actually lower (258 kcal versus 352 kcal) and carries more protein (12.9g versus 8.9g). Sharing a murtabak halves it.
Calorie figures are based on HPB Singapore food composition data (per 100g), converted to typical serving sizes using HPB's own default portion weights. Actual values vary by stall, recipe, and portion. This article is for general wellness information only and does not constitute medical or dietary advice. Nutrition data referenced in this article is used under licence from the Health Promotion Board (HPB) of Singapore and may not be redistributed, republished, or reused commercially without NutriKaki's prior written permission.