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Indian Food & Nutrition Tools
Indian meals are highly variable: a thali, tiffin or home-cooked recipe can change substantially with portion size, cooking fat, ingredients and regional preparation. These tools make that variation visible by helping you choose foods and portions instead of forcing Indian meals into generic Western-food assumptions.
Explore Indian Food & Nutrition Tools
5 free toolsIndian Food Calorie Calculator
Look up calories and macros for 40+ traditional Indian foods — Roti, Dal, Paneer, Rice, and more.
Indian Meal Builder
Build complete Indian meals and instantly view combined calories, protein, carbs, and fat.
Indian Thali Calorie Calculator
Visual calorie mapping for North Indian, South Indian, Punjabi, and Gujarati regional thalis.
Roti vs Rice Calculator
Compare calories, protein, fiber, and glycemic index of roti and rice side by side.
Indian Tiffin Planner
Generate calorie-controlled, high-protein Indian tiffin combination plans for office and school.
How to use these tools well
Use a food-specific starting point
Roti, rice, dal, sabzi, curd, chutney and fried sides can each vary by recipe and serving size. Enter the closest practical match, use the portion controls honestly and regard the result as an estimate. The point is not to make a home meal mathematically perfect; it is to make your next food decision better informed.
Compare the meal, not one ingredient in isolation
The roti-versus-rice question is most useful when considered with the rest of the plate: protein, vegetables, cooking oil, hunger, preference and what you will eat later. Use the thali and meal-builder tools to see the complete meal, then use a calorie, protein or fibre target as a flexible guide rather than a rigid rule.
Check the source and the limits
For Indian food composition, the Indian Council of Medical Research–National Institute of Nutrition publishes the Indian Food Composition Tables 2017. These tools use nutrition data for educational planning, not medical treatment, and recipe-level values will vary. People with diabetes, kidney disease, pregnancy-related nutrition needs, food allergies or other clinical requirements should use individual advice from a qualified clinician or dietitian.
Reference: Indian Food Composition Tables 2017 — ICMR–National Institute of Nutrition