Type roti, chawal, dal or idli, pick your portion and see calories, protein, carbohydrate, fat and fibre. Compare two foods side by side. Values come from USDA FoodData Central and are approximate: some are US recipes for Indian dishes, and home-cooked Indian versions differ. General information, not medical advice.
Approximate values from USDA FoodData Central (public domain). General information, not medical advice. Please consult a doctor or dietitian.
Where the numbers come from
Every value is per 100 g from USDA FoodData Central, which is public domain. Each food links to its USDA page so you can check it.
Dishes such as dal, sambar, biryani and samosa come from the US survey database (FNDDS). These are US recipes, so oil, salt and water can differ a lot from your kitchen. We flag the ones that look clearly off.
Raw and boiled staples (rice, pulses, fruit, vegetables) come from the USDA standard reference and are closer to what you eat.
Serving sizes such as "1 katori" or "1 medium roti" are typical household portions we chose. Weigh your food once to know your own portions. The Indian Food Composition Tables (IFCT 2017) are not openly licensed, so we do not use them.
Questions people ask
How many calories are in one roti?
A medium roti of about 40 g has roughly 120 calories in this data. The USDA roti recipe includes some fat; a dry phulka without ghee has fewer.
Why do some dishes look wrong?
Dishes like paneer, upma and pakora come from US survey recipes. We mark entries that look unlike a typical Indian home version. Treat all numbers as a rough guide.
How much protein do I need?
It depends on your age, weight and health. Ask a doctor or a qualified dietitian, especially if you have diabetes, kidney disease or are pregnant.
Is my food diary saved?
No. There is no diary and nothing you type leaves your phone. The food list ships with the page.