Indian food tracker
Know what's on your plate
Search common Indian foods, sort by protein, and log your meals to hit your daily targets.
| Food | Serving | kcal | Protein | Carbs | Fat | |
|---|---|---|---|---|---|---|
| Tandoori chicken | 2 pieces (150 g) | 260 | 34g | 4g | 12g | |
| Chicken breast (cooked) | 100 g | 165 | 31g | 0g | 3.6g | |
| Grilled fish | 100 g | 130 | 24g | 0g | 3g | |
| Whey protein | 1 scoop (30 g) | 120 | 24g | 3g | 1.5g | |
| Home-style chicken curry | 1 katori (150 g) | 240 | 22g | 6g | 14g | |
| Low-fat paneer | 100 g | 170 | 20g | 5g | 8g | |
| Paneer bhurji | 1 plate (150 g) | 330 | 20g | 8g | 24g | |
| Fish curry | 1 katori (150 g) | 200 | 20g | 5g | 11g | |
| Paneer | 100 g | 265 | 18g | 4g | 20g | |
| Soya chunks (dry) | 30 g | 105 | 16g | 10g | 0.2g | |
| Tofu | 100 g | 145 | 15g | 3g | 8.5g | |
| Hung curd / Greek yoghurt | 150 g | 130 | 14g | 7g | 5g | |
| Soya matar sabzi | 1 katori (150 g) | 180 | 14g | 15g | 7g | |
| Masala omelette (2 eggs) | 1 omelette | 190 | 13g | 3g | 14g | |
| Egg whites | 3 whites | 50 | 11g | 0.7g | 0.2g | |
| Palak paneer | 1 katori (150 g) | 220 | 11g | 8g | 16g | |
| Chole / chana masala | 1 katori (150 g) | 220 | 10g | 30g | 7g | |
| Moong dal (cooked) | 1 katori (150 g) | 150 | 9g | 22g | 3g | |
| Toor/arhar dal (cooked) | 1 katori (150 g) | 160 | 9g | 24g | 3g | |
| Rajma curry | 1 katori (150 g) | 200 | 9g | 28g | 6g | |
| Toned milk | 1 glass (250 ml) | 145 | 7.5g | 12g | 7.5g | |
| Roasted peanuts | 30 g | 170 | 7.5g | 5g | 14g | |
| Besan chilla | 1 medium | 150 | 7g | 17g | 6g | |
| Moong sprouts | 1 cup (100 g) | 100 | 7g | 18g | 0.5g | |
| Roasted chana | 30 g | 110 | 6.5g | 18g | 1.8g | |
| Boiled egg | 1 large | 75 | 6.5g | 0.5g | 5g | |
| Aloo paratha | 1 medium | 290 | 6g | 42g | 11g | |
| Rava upma | 1 plate (200 g) | 250 | 6g | 38g | 8g | |
| Vegetable dalia | 1 bowl (200 g) | 190 | 6g | 34g | 3.5g | |
| Brown bread | 2 slices | 150 | 6g | 26g | 2g | |
| Poha | 1 plate (200 g) | 270 | 5.5g | 44g | 8g | |
| Plain paratha | 1 medium | 230 | 5g | 32g | 9g | |
| Oats (dry) | 40 g | 150 | 5g | 27g | 2.8g | |
| Sambar | 1 katori (150 g) | 120 | 5g | 17g | 4g | |
| Curd (dahi) | 1 katori (150 g) | 95 | 5g | 7g | 5g | |
| White rice (cooked) | 1 katori (150 g) | 195 | 4g | 43g | 0.5g | |
| Brown rice (cooked) | 1 katori (150 g) | 170 | 4g | 36g | 1.4g | |
| Idli | 2 pieces | 130 | 4g | 26g | 0.6g | |
| Plain dosa | 1 medium | 170 | 4g | 28g | 5g | |
| Peanut butter | 1 tbsp (16 g) | 95 | 4g | 3g | 8g | |
| Samosa | 1 piece | 260 | 4g | 28g | 15g | |
| Whole-wheat roti | 1 medium (40 g) | 110 | 3.5g | 22g | 1g | |
| Roti with ghee | 1 medium | 150 | 3.5g | 22g | 5.5g | |
| Bajra roti | 1 medium | 120 | 3.5g | 22g | 2g | |
| Mixed veg sabzi | 1 katori (150 g) | 120 | 3g | 12g | 7g | |
| Bhindi sabzi | 1 katori (150 g) | 110 | 3g | 10g | 7g | |
| Aloo sabzi | 1 katori (150 g) | 170 | 3g | 22g | 8g | |
| Almonds | 10 pieces (14 g) | 80 | 3g | 3g | 7g | |
| Roasted makhana | 30 g | 105 | 3g | 20g | 0.5g | |
| Guava | 1 medium | 70 | 2.6g | 14g | 1g | |
| Ragi roti | 1 medium | 100 | 2.5g | 20g | 1g | |
| Chaas (buttermilk) | 1 glass (250 ml) | 45 | 2.5g | 5g | 1.5g | |
| Chai with milk & sugar | 1 cup | 90 | 2.5g | 12g | 3g | |
| Gulab jamun | 1 piece | 150 | 2g | 22g | 6g | |
| Coconut water | 1 glass (250 ml) | 45 | 1.7g | 9g | 0.5g | |
| Green salad | 1 bowl | 35 | 1.5g | 7g | 0.2g | |
| Banana | 1 medium | 105 | 1.3g | 27g | 0.4g | |
| Papaya | 1 cup (150 g) | 60 | 0.7g | 15g | 0.4g | |
| Apple | 1 medium | 95 | 0.5g | 25g | 0.3g | |
| Ghee | 1 tsp (5 g) | 45 | 0g | 0g | 5g | |
| Nimbu pani (with sugar) | 1 glass | 60 | 0g | 15g | 0g |
Approximate values for typical home recipes (IFCT/USDA based). Green = veg, yellow = egg, red = non-veg.
Not sure what your targets are? Use the macro calculator or pick a ready-made diet plan.