Thali calculator
Enter how many rotis, katoris and plates you actually ate. 246 dishes, real Indian servings, and a running total. Everything runs in your browser — nothing is sent anywhere.
Enter what was actually served
Write a number of servings against anything you ate. The unit each number counts is printed beside the dish — rotis, katoris, plates, never grams you would have to guess at.
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| Dish | One serving is | Servings | kcal each | Protein | Your kcal |
|---|---|---|---|---|---|
| Aam Panna | 1 glass · 250 g | 138 | 0.8 g | — | |
| Almonds | 10 almonds · 12 g | 72 | 2.5 g | — | |
| Aloo Baingan | 1 katori · 150 g | 158 | 3.3 g | — | |
| Aloo Chaat | 1 plate · 150 g | 174 | 2.0 g | — | |
| Aloo Gobi | 1 katori · 150 g | 158 | 3.9 g | — | |
| Aloo Matar | 1 katori · 150 g | 165 | 4.8 g | — | |
| Aloo Methi | 1 katori · 150 g | 165 | 3.9 g | — | |
| Aloo Palak | 1 katori · 150 g | 150 | 3.9 g | — | |
| ਆਲੂ ਪਰੌਂਠਾ | 1 medium aloo paratha · 110 g | 209 | 4.5 g | — | |
| Aloo Shimla Mirch | 1 katori · 150 g | 165 | 3.6 g | — | |
| Aloo Tikki | 2 tikkis · 100 g | 158 | 2.6 g | — | |
| Amti Dal | 1 katori · 150 g | 158 | 6.0 g | — | |
| Appam | 1 appam · 70 g | 102 | 1.8 g | — | |
| Avial | 1 katori · 150 g | 180 | 3.6 g | — | |
| ਬਦਾਮ ਦੁੱਧ | 1 glass · 200 g | 216 | 7.6 g | — | |
| Baingan Bharta | 1 katori · 150 g | 143 | 2.7 g | — | |
| Bajra Roti | 1 bajra roti · 50 g | 120 | 3.8 g | — | |
| Balushahi | 1 piece · 45 g | 191 | 2.0 g | — | |
| Banana | 1 medium banana · 100 g | 105 | 1.3 g | — | |
| ਬਾਸਮਤੀ ਚਾਵਲ, ਪਕਾਏ ਹੋਏ | 1 katori cooked basmati · 150 g | 182 | 4.1 g | — | |
| Batata Vada | 1 vada · 55 g | 160 | 2.8 g | — | |
| Besan (Gram Flour) | 2 tablespoons · 30 g | 99 | 6.5 g | — | |
| ਬੇਸਣ ਚੀਲਾ | 2 chillas · 120 g | 211 | 9.8 g | — | |
| Besan Ladoo | 1 ladoo · 40 g | 191 | 3.6 g | — | |
| Bhatura | 1 bhatura · 80 g | 264 | 5.6 g | — | |
| Bhel Puri | 1 plate · 100 g | 235 | 5.5 g | — | |
| Bhindi Masala | 1 katori · 150 g | 150 | 3.0 g | — | |
| Bisi Bele Bath | 1 katori · 200 g | 290 | 9.0 g | — | |
| Black Tea, no sugar | 1 cup · 150 g | 3 | 0.2 g | — | |
| ਉਬਲੇ ਭੂਰੇ ਚਾਵਲ | 1 katori cooked brown rice · 150 g | 185 | 4.4 g | — | |
| Boiled Egg | 1 medium egg · 45 g | 67 | 5.9 g | — | |
| Boiled White Rice | 1 katori cooked rice · 150 g | 168 | 3.4 g | — | |
| Boondi Raita | 1 katori · 100 g | 112 | 4.4 g | — | |
| Bread Butter Toast | 2 slices · 70 g | 231 | 5.6 g | — | |
| Bread Pakora | 1 piece · 90 g | 270 | 5.9 g | — | |
| Butter | 1 teaspoon · 5 g | 36 | 0.0 g | — | |
| Butter Chicken | 1 katori · 150 g | 206 | 16.4 g | — | |
| Butter Naan | 1 butter naan · 90 g | 288 | 6.8 g | — | |
| Cashews | 10 cashews · 16 g | 91 | 2.9 g | — | |
| Chaas (Buttermilk) | 1 glass · 250 g | 75 | 4.0 g | — | |
| Chana Chaat | 1 bowl · 150 g | 218 | 10.5 g | — | |
| Chana Dal | 1 ਕਟੋਰੀ ਪੱਕੀ ਦਾਲ · 150 ਗ੍ਰਾਮ | 180 | 8.3 g | — | |
| Chicken 65 | 1 plate · 150 g | 368 | 30.0 g | — | |
| ਚਿਕਨ ਬਿਰਯਾਨੀ | 1 restaurant plate · 350 g | 648 | 28.0 g | — | |
| Chicken Curry | 1 katori · 150 g | 195 | 18.8 g | — | |
| Chicken Fried Rice | 1 plate · 250 g | 438 | 18.8 g | — | |
| Chicken Tikka | 6 pieces · 120 g | 234 | 30.0 g | — | |
| Chilli Paneer | 1 plate · 150 g | 345 | 18.0 g | — | |
| Chole (Chana Masala) | 1 katori chole · 150 g | 245 | 9.1 g | — | |
| Chole Bhature | 1 plate (2 bhature + chole) · 300 g | 735 | 19.5 g | — | |
| Coconut Chutney | 2 tablespoons · 30 g | 48 | 0.8 g | — | |
| Corn Chaat | 1 bowl · 120 g | 156 | 4.3 g | — | |
| Cornflakes with Milk | 1 bowl · 200 g | 190 | 6.4 g | — | |
| Cow Milk (full cream) | 1 glass · 200 g | 124 | 6.4 g | — | |
| Cucumber Raita | 1 katori · 100 g | 50 | 2.5 g | — | |
| Curd (Dahi) | 1 katori · 150 g | 90 | 4.7 g | — | |
| ਦਹੀਂ ਚਾਵਲ | 1 katori curd rice · 180 g | 205 | 5.0 g | — | |
| Cutting Chai | 1 cutting glass · 100 g | 45 | 1.3 g | — | |
| Dabeli | 1 dabeli · 120 g | 318 | 6.6 g | — | |
| Dahi Puri | 1 plate of 6 · 120 g | 300 | 6.6 g | — | |
| Dahi Vada | 2 vadas · 120 g | 198 | 6.6 g | — | |
| ਦਾਲ ਚਾਵਲ | 1 plate · 300 g | 315 | 10.8 g | — | |
| Dal Fry | 1 katori · 150 g | 165 | 6.4 g | — | |
| Dal Makhani | 1 katori · 150 g | 278 | 8.4 g | — | |
| Dal Palak | 1 katori · 150 g | 143 | 6.8 g | — | |
| Dal Tadka | 1 katori · 150 g | 158 | 6.3 g | — | |
| ਖਜੂਰ | 2 dates · 16 g | 46 | 0.4 g | — | |
| Dum Aloo | 1 katori · 150 g | 189 | 2.8 g | — | |
| Egg Bhurji | 1 serving (2 eggs) · 150 g | 225 | 15.8 g | — | |
| Egg Curry | 1 katori (2 eggs) · 150 g | 218 | 12.8 g | — | |
| Fish Curry | 1 katori (1 piece) · 150 g | 165 | 19.5 g | — | |
| Fish Fry (Tawa) | 2 pieces · 120 g | 240 | 24.0 g | — | |
| Fish Tikka | 6 pieces · 120 g | 198 | 26.4 g | — | |
| Fresh Coconut | 1 piece · 30 g | 107 | 1.1 g | — | |
| Fried Papad | 1 papad · 15 g | 72 | 2.6 g | — | |
| Gajar ka Halwa | 1 katori · 100 g | 228 | 4.4 g | — | |
| Ghee | 1 teaspoon · 5 g | 45 | 0.0 g | — | |
| Goan Fish Curry | 1 katori · 150 g | 188 | 18.8 g | — | |
| Gobi Manchurian | 1 plate · 150 g | 278 | 6.0 g | — | |
| ਹਰੀ ਚਟਣੀ | 2 tablespoons · 30 g | 21 | 0.9 g | — | |
| Green Salad | 1 side plate · 100 g | 21 | 0.8 g | — | |
| Gulab Jamun | 1 medium piece · 40 g | 129 | 1.6 g | — | |
| Honey | 1 teaspoon · 7 g | 22 | 0.0 g | — | |
| Idiyappam (String Hoppers) | 2 idiyappams · 100 g | 130 | 2.4 g | — | |
| ਇਡਲੀ | 1 medium idli · 40 g | 55 | 1.8 g | — | |
| Imli Chutney | 2 tablespoons · 30 g | 54 | 0.2 g | — | |
| Jaggery (Gur) | 1 small piece · 20 g | 77 | 0.1 g | — | |
| Jalebi | 1 small piece · 30 g | 95 | 1.0 g | — | |
| Jeera Aloo | 1 katori · 150 g | 158 | 2.1 g | — | |
| ਜੀਰਾ ਰਾਈਸ | 1 katori jeera rice · 150 g | 231 | 3.4 g | — | |
| ਜਵਾਰ ਦੀ ਰੋਟੀ (ਭਾਖਰੀ) | 1 jowar bhakri · 50 g | 113 | 3.3 g | — | |
| Kachori | 1 kachori · 60 g | 213 | 4.2 g | — | |
| Kadai Chicken | 1 katori · 150 g | 233 | 22.5 g | — | |
| ਕੜਾਹੀ ਪਨੀਰ | 1 katori · 150 g | 263 | 13.2 g | — | |
| Kadhi Chawal | 1 plate · 300 g | 324 | 8.1 g | — | |
| Kaju Katli | 2 pieces · 30 g | 147 | 3.3 g | — | |
| Kala Chana Curry | 1 katori · 150 g | 225 | 10.5 g | — | |
| Kalakand | 1 piece · 40 g | 138 | 5.2 g | — | |
| Keema Matar | 1 katori · 150 g | 300 | 24.0 g | — | |
| Kesari Bath (Sheera) | 1 katori · 100 g | 280 | 3.2 g | — | |
| ਖਮਣ ਢੋਕਲਾ | 1 piece · 35 g | 56 | 2.1 g | — | |
| Kulcha | 1 kulcha · 85 g | 247 | 6.8 g | — | |
| Lachha Paratha | 1 lachha paratha · 70 g | 231 | 4.8 g | — | |
| Lauki Sabzi | 1 katori · 150 g | 63 | 0.9 g | — | |
| Lehsun Chutney | 1 tablespoon · 15 g | 32 | 0.8 g | — | |
| Lemon Pickle | 1 teaspoon · 8 g | 5 | 0.1 g | — | |
| Lemon Rice | 1 katori lemon rice · 160 g | 262 | 5.0 g | — | |
| Lobia (Black-eyed Peas) | 1 katori · 150 g | 195 | 9.8 g | — | |
| ਮੱਕੀ ਦੀ ਰੋਟੀ | 1 makki roti · 70 g | 182 | 4.2 g | — | |
| Malai Kofta | 1 katori (2 koftas) · 150 g | 345 | 9.8 g | — | |
| Malpua | 1 malpua · 50 g | 170 | 2.5 g | — | |
| Mango | 1 medium mango · 200 g | 140 | 1.4 g | — | |
| Mango Lassi | 1 glass · 250 g | 223 | 5.3 g | — | |
| Mango Milkshake | 1 glass · 250 g | 228 | 6.3 g | — | |
| Mango Pickle (Achaar) | 1 teaspoon · 8 g | 16 | 0.1 g | — | |
| Masala Chai | 1 cup · 150 g | 62 | 2.0 g | — | |
| Masala Dosa | 1 masala dosa · 150 g | 285 | 5.7 g | — | |
| Masala Maggi Noodles | 1 plate (1 packet) · 180 g | 315 | 6.8 g | — | |
| ਮਸਾਲਾ ਓਟਸ | 1 bowl · 200 g | 210 | 7.0 g | — | |
| Masala Omelette | 1 omelette (2 eggs) · 120 g | 210 | 13.8 g | — | |
| Masala Peanuts | 1 small bowl · 30 g | 167 | 6.6 g | — | |
| Masoor Dal | 1 ਕਟੋਰੀ ਪੱਕੀ ਦਾਲ · 150 ਗ੍ਰਾਮ | 143 | 6.8 g | — | |
| Matar Paneer | 1 katori · 150 g | 240 | 12.0 g | — | |
| Medu Vada | 1 medu vada · 40 g | 94 | 3.2 g | — | |
| Methi Thepla | 1 thepla · 40 g | 120 | 3.0 g | — | |
| Milk Barfi | 1 piece · 30 g | 110 | 3.0 g | — | |
| Milk Peda | 1 peda · 25 g | 91 | 2.6 g | — | |
| Misal Pav | 1 plate · 300 g | 525 | 19.5 g | — | |
| ਮਿੱਸੀ ਰੋਟੀ | 1 missi roti · 55 g | 144 | 5.2 g | — | |
| Mixed Pickle | 1 teaspoon · 8 g | 15 | 0.1 g | — | |
| Mixed Vegetable Raita | 1 katori · 100 g | 51 | 2.5 g | — | |
| ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ | 1 katori · 150 g | 143 | 3.6 g | — | |
| Modak (steamed) | 1 modak · 40 g | 94 | 1.4 g | — | |
| Moong Dal | 1 ਕਟੋਰੀ ਪੱਕੀ ਦਾਲ · 150 ਗ੍ਰਾਮ | 128 | 6.3 g | — | |
| Moong Dal Chilla | 2 chillas · 120 g | 192 | 10.2 g | — | |
| ਮੂੰਗ ਦਾਲ ਖਿਚੜੀ | 1 katori khichdi · 150 g | 188 | 5.9 g | — | |
| Moong Sprouts Salad | 1 katori sprouts · 100 g | 92 | 7.0 g | — | |
| Motichoor Ladoo | 1 ladoo · 45 g | 191 | 2.5 g | — | |
| Murukku (Chakli) | 4 pieces · 40 g | 204 | 3.6 g | — | |
| Mushroom Masala | 1 katori · 150 g | 158 | 5.4 g | — | |
| Mustard Oil | 1 teaspoon · 5 g | 45 | 0.0 g | — | |
| Mutton Biryani | 1 restaurant plate · 350 g | 683 | 29.8 g | — | |
| Mutton Curry | 1 katori · 150 g | 263 | 21.0 g | — | |
| Mysore Masala Dosa | 1 dosa · 160 g | 336 | 6.7 g | — | |
| Mysore Pak | 1 piece · 30 g | 167 | 1.6 g | — | |
| Namkeen Daliya | 1 katori · 180 g | 198 | 6.1 g | — | |
| Namkeen Mixture | 1 small bowl · 30 g | 156 | 3.6 g | — | |
| Neer Dosa | 2 neer dosas · 90 g | 108 | 2.0 g | — | |
| Nimbu Pani (Shikanji) | 1 glass · 250 g | 100 | 0.0 g | — | |
| Onion Pakora | 6 pieces · 60 g | 189 | 4.2 g | — | |
| Onion Raita | 1 katori · 100 g | 68 | 3.0 g | — | |
| Onion Salad (Kachumber) | 1 side plate · 80 g | 32 | 1.0 g | — | |
| Onion Uttapam | 1 uttapam · 120 g | 210 | 5.0 g | — | |
| Paddu (Paniyaram) | 4 pieces · 100 g | 175 | 4.0 g | — | |
| Palak Paneer | 1 katori · 150 g | 173 | 9.0 g | — | |
| Panchmel Dal | 1 katori · 150 g | 173 | 7.5 g | — | |
| Paneer | 1 curry portion · 50 g | 133 | 9.2 g | — | |
| Paneer Bhurji | 1 katori · 120 g | 252 | 15.0 g | — | |
| Paneer Butter Masala | 1 katori · 150 g | 300 | 12.8 g | — | |
| Paneer Paratha | 1 paneer paratha · 120 g | 302 | 12.2 g | — | |
| Paneer Tikka | 6 pieces · 120 g | 294 | 18.6 g | — | |
| Pani Puri (Golgappa) | 1 plate of 6 puris · 150 g | 255 | 6.0 g | — | |
| Papdi Chaat | 1 plate · 120 g | 294 | 6.0 g | — | |
| Pav (Bread Roll) | 1 pav · 45 g | 124 | 3.8 g | — | |
| Pav Bhaji | 1 plate (bhaji + 2 pav) · 270 g | 405 | 9.5 g | — | |
| Peanut Chikki | 1 piece · 25 g | 118 | 3.5 g | — | |
| Peanuts | 1 ਛੋਟੀ ਮੁੱਠੀ · 25 ਗ੍ਰਾਮ | 141 | 6.3 g | — | |
| Phirni | 1 katori · 120 g | 200 | 6.4 g | — | |
| Pistachios | 10 pistachios · 12 g | 65 | 2.8 g | — | |
| Plain Dosa | 1 plain dosa · 70 g | 140 | 2.8 g | — | |
| ਸਾਦਾ ਨਾਨ | 1 plain naan · 90 g | 257 | 7.3 g | — | |
| ਸਾਦਾ ਪਰੌਂਠਾ | 1 plain paratha · 60 g | 172 | 3.7 g | — | |
| Poha | 1 plate · 160 g | 280 | 4.8 g | — | |
| ਪੂਰੀ | 1 poori · 30 g | 110 | 1.9 g | — | |
| Prawn Curry | 1 katori · 150 g | 173 | 20.3 g | — | |
| Pudina Raita | 1 katori · 100 g | 60 | 3.0 g | — | |
| Punjabi Kadhi | 1 katori with 2 pakoras · 150 g | 150 | 5.3 g | — | |
| Puran Poli | 1 puran poli · 80 g | 234 | 5.8 g | — | |
| Puri Bhaji | 1 plate (3 pooris + bhaji) · 200 g | 460 | 7.2 g | — | |
| Puttu | 1 serving · 120 g | 186 | 3.6 g | — | |
| Rabri | 1 katori · 100 g | 250 | 10.6 g | — | |
| Ragi Dosa | 1 ragi dosa · 80 g | 140 | 3.6 g | — | |
| Ragi Mudde | 1 ball · 150 g | 180 | 3.9 g | — | |
| Raisins (Kishmish) | 1 tablespoon · 15 g | 47 | 0.4 g | — | |
| ਰਾਜਮਾ ਚਾਵਲ | 1 plate · 300 g | 390 | 13.2 g | — | |
| ਰਾਜਮਾਹ ਕਰੀ | 1 katori rajma · 150 g | 216 | 9.0 g | — | |
| Rasam | 1 katori rasam · 150 g | 60 | 2.4 g | — | |
| Rasgulla | 1 piece · 45 g | 55 | 0.9 g | — | |
| Rasmalai | 1 piece with malai · 60 g | 117 | 3.6 g | — | |
| Rava Dosa | 1 rava dosa · 90 g | 207 | 3.8 g | — | |
| Rava Idli | 1 rava idli · 50 g | 75 | 2.0 g | — | |
| Raw Poha (Flattened Rice) | 1 katori raw · 60 g | 210 | 3.9 g | — | |
| Raw White Rice | half a katori raw · 50 g | 173 | 3.5 g | — | |
| Rice Kheer | 1 katori · 150 g | 198 | 6.1 g | — | |
| Roasted Papad | 1 papad · 13 g | 46 | 2.9 g | — | |
| Rogan Josh | 1 katori · 150 g | 278 | 22.5 g | — | |
| Roti (Chapati) | 1 medium phulka roti · 45 g | 94 | 3.2 g | — | |
| ਘਿਓ ਵਾਲੀ ਰੋਟੀ | 1 medium roti with ghee · 48 g | 139 | 3.2 g | — | |
| Rumali Roti | 1 rumali roti · 55 g | 151 | 4.4 g | — | |
| Sabudana Khichdi | 1 plate · 150 g | 321 | 3.8 g | — | |
| Sabudana Vada | 2 vadas · 80 g | 262 | 2.6 g | — | |
| Sabut Masoor Dal | 1 katori · 150 g | 158 | 8.7 g | — | |
| Sambar | 1 katori sambar · 150 g | 93 | 3.4 g | — | |
| Sambar Vada | 1 plate (2 vadas in sambar) · 150 g | 263 | 9.3 g | — | |
| Samosa | 1 medium samosa · 80 g | 256 | 4.0 g | — | |
| Samosa Chaat | 1 plate · 200 g | 470 | 10.0 g | — | |
| Sarson ka Saag | 1 katori · 150 g | 150 | 5.1 g | — | |
| Seekh Kebab (Chicken) | 2 skewers · 120 g | 258 | 21.6 g | — | |
| Set Dosa | 2 set dosas · 120 g | 210 | 4.8 g | — | |
| Sev Puri | 1 plate of 6 · 100 g | 300 | 6.0 g | — | |
| Sevaiyan (Vermicelli Kheer) | 1 katori · 150 g | 248 | 6.0 g | — | |
| Shahi Paneer | 1 katori · 150 g | 323 | 12.0 g | — | |
| Shrikhand | 1 katori · 100 g | 232 | 6.2 g | — | |
| Soan Papdi | 1 piece · 25 g | 120 | 1.3 g | — | |
| South Indian Filter Coffee | 1 tumbler · 120 g | 66 | 1.9 g | — | |
| Soya Chunk Curry | 1 katori · 150 g | 195 | 16.5 g | — | |
| Sugar (Cheeni) | 1 teaspoon · 5 g | 20 | 0.0 g | — | |
| Sugarcane Juice | 1 glass · 250 g | 163 | 0.5 g | — | |
| Suji (Semolina) | 1 katori raw · 80 g | 267 | 9.1 g | — | |
| Suji ka Halwa | 1 katori · 100 g | 353 | 3.8 g | — | |
| Sukha Chana | 1 katori · 120 g | 210 | 9.6 g | — | |
| ਮਿੱਠੀ ਲੱਸੀ | 1 glass · 250 g | 203 | 5.3 g | — | |
| Tandoori Chicken | 2 pieces (quarter bird) · 150 g | 263 | 36.0 g | — | |
| ਤੰਦੂਰੀ ਰੋਟੀ | 1 tandoori roti · 60 g | 131 | 4.4 g | — | |
| Tender Coconut Water | 1 coconut · 250 g | 50 | 0.5 g | — | |
| Thandai | 1 glass · 200 g | 258 | 8.0 g | — | |
| Tomato Chutney | 2 tablespoons · 30 g | 27 | 0.4 g | — | |
| Tomato Rice | 1 katori tomato rice · 160 g | 229 | 3.8 g | — | |
| Toned Milk | 1 glass · 200 g | 100 | 6.4 g | — | |
| Toor Dal (Arhar) Tadka | 1 ਕਟੋਰੀ ਪੱਕੀ ਦਾਲ · 150 ਗ੍ਰਾਮ | 137 | 5.7 g | — | |
| Upma | 1 plate · 200 g | 224 | 5.0 g | — | |
| Urad Dal | 1 ਕਟੋਰੀ ਪੱਕੀ ਦਾਲ · 150 ਗ੍ਰਾਮ | 173 | 7.8 g | — | |
| Usal (Sprouted Curry) | 1 katori · 150 g | 195 | 10.5 g | — | |
| Vada Pav | 1 vada pav · 130 g | 364 | 8.1 g | — | |
| Veg Kathi Roll | 1 roll · 180 g | 423 | 10.8 g | — | |
| Veg Kolhapuri | 1 katori · 150 g | 195 | 4.8 g | — | |
| Veg Korma | 1 katori · 150 g | 225 | 5.4 g | — | |
| Veg Momos | 6 momos · 150 g | 248 | 6.8 g | — | |
| Veg Spring Roll | 2 rolls · 100 g | 250 | 5.0 g | — | |
| Vegetable Biryani | 1 plate · 300 g | 495 | 10.8 g | — | |
| Vegetable Fried Rice | 1 plate · 250 g | 413 | 9.5 g | — | |
| ਸਬਜ਼ੀ ਪੁਲਾਓ | 1 katori veg pulao · 180 g | 279 | 5.8 g | — | |
| ਵੇਨ ਪੋਂਗਲ | 1 katori pongal · 180 g | 270 | 7.6 g | — | |
| Vermicelli Upma | 1 plate · 200 g | 270 | 6.4 g | — | |
| ਅਖਰੋਟ | 4 halves · 12 g | 81 | 1.8 g | — | |
| Whole Wheat Flour (Atta) | 1 roti's worth · 30 g | 96 | 3.2 g | — |
How the total is worked out
Each dish has one stated serving weight in grams, listed in the second column. Your number of servings multiplies that weight, and the nutrients scale linearly from the per-100 g figures. There is no hidden model and no adjustment factor — you could reproduce any row with a calculator.
What the total cannot know is your kitchen. Two tablespoons of oil in the sabzi instead of one adds roughly 120 kcal to the pan, and a restaurant portion is usually larger than the one assumed here. Treat the answer as a good estimate of a normal home-cooked plate, and read the method page for where the figures are weakest.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
The people behind these sites
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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
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@geetapatelnz
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Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
