Tools · Food

Add up my day

Pick what you ate; see energy, protein and fibre against targets.

Calorie target

Protein target (g)

Cereals and millets

Roti, whole wheat1 medium roti · 106 kcalRice, cooked white1 katori · 195 kcalRice, cooked brown1 katori · 185 kcalBajra roti1 roti · 145 kcalJowar roti1 roti · 140 kcalRagi flour, raw2 tbsp · 96 kcalOats, raw1/3 cup · 113 kcalPoha, cooked1 plate · 270 kcalIdli1 idli · 52 kcalDosa, plain1 dosa · 136 kcalUpma1 katori · 240 kcalBread, white1 slice · 74 kcalParatha, plain1 paratha · 224 kcal

Pulses and legumes

Dal, cooked (toor, moong, masoor)1 katori · 158 kcalRajma, cooked1 katori · 195 kcalChole, cooked1 katori · 225 kcalMoong sprouts1 katori · 90 kcalSambar1 katori · 105 kcalSoy chunks, dry1/4 cup · 104 kcal

Vegetables

Mixed vegetable sabzi1 katori · 120 kcalPalak, cooked1 katori · 90 kcalAloo sabzi1 katori · 180 kcalSalad (cucumber, tomato, onion)1 katori · 20 kcalCarrot, raw1 medium · 30 kcal

Fruit

Banana1 medium · 90 kcalApple1 medium · 90 kcalGuava1 medium · 66 kcalPapaya1 bowl · 53 kcalMango1 cup pieces · 98 kcalOrange1 medium · 59 kcal

Milk and curd

Milk, toned1 glass · 120 kcalCurd (dahi)1 katori · 98 kcalPaneer3 to 4 cubes · 133 kcalChaas (buttermilk)1 glass · 40 kcal

Eggs, fish, meat

Egg, boiled1 egg · 78 kcalChicken curry, lean2 to 3 pieces · 170 kcalFish, cooked1 piece · 130 kcal

Nuts and seeds

Peanuts, roasted1 handful · 171 kcalAlmonds10 to 12 · 92 kcalChia or flax seeds1 tbsp · 50 kcal

Fats and oils

Ghee1 tsp · 45 kcalCooking oil1 tsp · 45 kcal

Snacks and sweets

Samosa1 samosa · 260 kcalNamkeen mixture1 small bowl · 156 kcalBiscuits, glucose or marie3 biscuits · 90 kcalGulab jamun1 piece · 144 kcal

Drinks

Chai with milk and sugar1 cup · 83 kcalCola1 glass · 126 kcalPackaged fruit juice1 glass · 96 kcal

How this is worked out, and its limits

Serving values are rounded from the Indian Food Composition Tables 2017 (ICMR-NIN). The fibre target uses the WHO floor of 25 g and ICMR-NIN's roughly 30 g per 2000 kcal. This is a simplified food diary; in a consultation Aakriti does the same work with your actual recipes.

References: Indian Food Composition Tables 2017 (ICMR-NIN) · ICMR-NIN 2020, nutrient requirements for Indians · WHO, healthy diet fact sheet

General information for adults, not a diagnosis or a personal prescription. It comes from sources published on the internet and can contain mistakes, so please check with your doctor. Nothing you enter is stored. Full disclaimer