Nutrition for Indian Kitchens

A large egg has about 6.3g protein and 72 calories. Full breakdown by egg size, white vs yolk, and how cooking changes the numbers.

A medium banana has about 105 calories and 27g of carbs. Full breakdown by size, plus protein, sugar, fibre and potassium.

Indian cooking makes calorie tracking hard — variable oil, home recipes, mixed-dish thalis. Here's how to do it accurately, with a full calorie table for the most common dishes.

We tested HealthifyMe, MyFitnessPal, and Nutri Macro for Indian food tracking accuracy, feature depth, family support, and value for money. Here's the full breakdown.

Getting 100g+ of protein per day from Indian food is completely possible — no protein powder required. Here's a full 7-day vegetarian and non-veg plan with exact macros per meal.

How many calories are in 2 idlis? A masala dosa? A plate of upma with sambar? We've broken down the exact macros for the most common South Indian, North Indian, and Gujarati breakfasts.

Eating nutritious, macro-balanced meals on a tight budget is very achievable in India — if you know which dal, sabzi, and grain combinations give you the most nutrition per rupee spent.