Calculate total calories, protein, carbohydrates, fat, and fiber in your daily Indian vegetarian meals (Phulka Roti, Dal Tadka, Paneer Bhurji, Steamed Rice, Poha, Idli, Dosa, Curd, Eggs).
| Indian Food Item (Serving Size) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| 1 Medium Whole-Wheat Phulka (no ghee) | 85 kcal | 3.0 g | 17.5 g | 0.5 g |
| 1 Bowl Toor/Moong Dal Tadka (150 ml) | 145 kcal | 7.2 g | 20.0 g | 4.0 g |
| 100g Fresh Malai Paneer | 265 kcal | 18.3 g | 3.4 g | 20.8 g |
| 2 Whole Boiled Eggs | 155 kcal | 12.6 g | 1.1 g | 10.6 g |
| 1 Plate Kanda Poha (150g) | 250 kcal | 4.8 g | 44.0 g | 6.2 g |
| 2 Plain Idlis + 1 Bowl Sambar | 240 kcal | 8.2 g | 46.0 g | 2.5 g |
ICMR recommends 0.8g to 1.0g of protein per kg of ideal body weight per day (55gā70g/day for a 68 kg adult), ideally split across 3 meals of 20gā25g each.