Calories in roti sabzi dal and everyday meals
A medium whole wheat roti carries about 120 calories with 3.5 grams protein and 25 grams carbs, while roti calories with ghee rise to roughly 165 when one teaspoon is added. Dal tadka adds about 170 calories per katori with 9 grams protein, mix veg sabzi about 130, and steamed rice about 150 per cooked katori. A routine two-roti meal of roti sabzi dal with salad therefore lands near 500 to 550 calories, and our Indian food macro tracker sums it live as you tap items. Paratha variants, jeera rice and curd sides adjust the total through the same one-tap log, with each entry showing unit, calories and macros before you add it.
Indian thali macros and paneer butter masala nutrition
A standard veg thali with two rotis, dal, sabzi, rice and salad totals near 650 calories with 20 grams protein, 95 grams carbs and 18 grams fat, while a paneer thali reaches about 780 calories with 28 grams protein because paneer butter masala nutrition is dense at 320 calories per katori with 24 grams fat. Protein carbs fat for an Indian meal improve quickly by swapping dal makhani for dal tadka, choosing chaas over sweet lassi, and keeping one paneer dish per day. The calorie database with charts breaks every thali into stacked bars so vegetarian lifters can verify protein without spreadsheets.
Biryani calories calculator and street food estimator
The biryani calories calculator section distinguishes veg biryani near 420 per plate, egg biryani near 480, and chicken biryani near 580 with 28 grams protein, since oil, rice quantity and meat portions drive the spread. Street food calorie estimator for India covers samosa near 260 apiece, pani puri near 180 for six, pav bhaji near 450, vada pav near 290 and chole bhature near 620, so weekend eating can be logged honestly. Horizontal bars rank recent items by calories, making it obvious which single swap, such as tandoori chicken for fried snacks, saves the most.
Daily macro calculator for the Indian diet and vegetarian tracking
The daily macro calculator for the Indian diet multiplies your TDEE-style target by familiar ratios, then the log shows progress as pie and bar visuals. Tracking calories for an Indian vegetarian diet centers on dal, rajma, chana, sprouts chaat, curd, milk and paneer in rotation, because wheat and rice alone undersupply protein. A 70-kilogram vegetarian near 85 to 110 grams of protein daily can reach it with two dals plus 100 grams paneer or extra sprouts, and the tracker flags shortfalls before dinner. Common Indian foods tracker coverage spans breakfast poha, upma, idli sambar and masala dosa through dinner khichdi, with snacks like peanuts and fruit for calibration.
How to use the log, history and PDF export
Search, tap to add, remove mistakes with per-row buttons, and watch totals plus macro pie update instantly. Snapshots persist under vc-history-indian-food-calorie-calculator so weekly patterns survive reloads, and the Export Daily Nutrition Report button builds a branded PDF with item lines, totals, chart images and disclaimers. Inputs use search type with large targets and bottom tabs on mobile for market or mess use. Pair results with the TDEE and BMI pages for targets and ranges, and confirm medical diets with your doctor. This tool is for educational purposes only and is not a substitute for professional medical advice. Always consult your doctor.
Accuracy notes and portion discipline
Database values reflect typical home cooking with moderate oil; restaurant versions with extra butter can run 20 to 40 percent higher, so adjust portions when eating out. Katori sizes vary, so level measures beat heaped ones, and weighing roti flour for a week calibrates the eye fast. Ghee, oil drizzles and fried tempering are the silent variables in most Indian logs, worth measuring first when totals surprise. With consistent units the trend across weeks matters more than any single day, and history charts reveal it clearly.
Sample day that hits protein without effort
Breakfast of sprouts chaat with curd gives about 250 calories and 16 grams protein to start strong. Lunch of two rotis, dal tadka, mix veg and salad lands near 550 calories with 18 grams protein. A banana plus buttermilk snack adds 145 calories before dinner. Dinner of paneer tikka with two rotis and dal closes near 700 calories with 30 grams protein. The day totals roughly 1650 calories with 70-plus grams protein before any rice or sweets, and the log pie shows the balance instantly. Swap rice for extra roti or add an egg curry katori on training days to push protein past 90 grams without exotic ingredients.