Aaj kitni calories khayin?
Ghar ke khane ke hisaab se banaya gaya counter — roti, katori dal, sabzi, biryani, chai, samosa. Naam se search kijiye, plate mein jodiye, quantity badha ya ghata lijiye. Saare numbers approximate hain, kyunki har ghar ka oil aur portion size alag hota hai.
Kisi item par “Jodiye” dabaiye — woh aapki plate mein chala jayega.
| Food | Kcal | Plate mein jodiye |
|---|---|---|
| Roti / chapati 1 medium, 30 g aata | 104 | |
| Plain rice 1 katori, 150 g pakaya hua | 195 | |
| Jeera rice 1 katori | 230 | |
| Veg pulao 1 katori | 220 | |
| Chicken biryani 1 plate | 490 | |
| Veg biryani 1 plate | 400 | |
| Moong dal khichdi 1 katori | 200 | |
| Paratha 1 plain, ghee ke saath | 260 | |
| Aloo paratha 1 medium | 300 | |
| Naan 1 plain | 260 | |
| Bread toast with butter 2 slices | 200 | |
| Idli 2 idli | 116 | |
| Dosa 1 plain | 168 | |
| Masala dosa 1 | 250 | |
| Medu vada 1 medium | 145 | |
| Sambhar 1 katori | 105 | |
| Rasam 1 katori | 65 | |
| Poha 1 plate | 250 | |
| Upma 1 plate | 270 | |
| Oats with milk 1 katori | 180 | |
| Dalia (broken wheat) 1 katori | 160 | |
| Besan chilla 1 medium | 145 | |
| Dal tadka 1 katori | 160 | |
| Moong dal 1 katori | 130 | |
| Rajma 1 katori | 210 | |
| Chole 1 katori | 230 | |
| Dal makhani 1 katori | 280 | |
| Mixed veg sabzi 1 katori | 130 | |
| Bhindi sabzi 1 katori | 150 | |
| Aloo sabzi 1 katori | 180 | |
| Baingan bharta 1 katori | 160 | |
| Palak paneer 1 katori | 240 | |
| Paneer sabzi 1 katori | 265 | |
| Paneer tikka 100 g | 270 | |
| Paneer, kachcha 50 g | 132 | |
| Chicken curry 1 katori | 240 | |
| Butter chicken 1 katori | 320 | |
| Tandoori chicken 2 pieces | 250 | |
| Fish curry 1 katori | 200 | |
| Egg curry 1 katori, 2 ande | 270 | |
| Boiled egg 1 | 78 | |
| Egg bhurji 2 ande | 220 | |
| Curd / dahi 1 katori | 98 | |
| Raita 1 katori | 110 | |
| Milk, toned 1 glass, 200 ml | 120 | |
| Samosa 1 | 262 | |
| Pakora 4 pieces | 220 | |
| Bread pakora 1 | 290 | |
| Vada pav 1 | 290 | |
| Pav bhaji 1 plate | 400 | |
| Bhel puri 1 plate | 250 | |
| Pani puri 6 puri | 210 | |
| Dhokla 2 pieces | 130 | |
| Aloo tikki chaat 1 plate | 300 | |
| Roasted chana 1 mutthi, 30 g | 110 | |
| Peanuts (moongphali) 1 mutthi, 30 g | 170 | |
| Glucose biscuits 2 biscuits | 110 | |
| Instant noodles 1 pack | 350 | |
| Gulab jamun 1 | 150 | |
| Rasgulla 1 | 125 | |
| Jalebi 2 pieces | 200 | |
| Besan laddu 1 | 185 | |
| Kaju barfi 1 piece | 175 | |
| Kheer 1 katori | 250 | |
| Suji halwa 1 katori | 300 | |
| Gajar halwa 1 katori | 280 | |
| Ice cream 1 scoop | 140 | |
| Chai with sugar 1 cup | 105 | |
| Chai without sugar 1 cup | 60 | |
| Filter coffee 1 cup | 90 | |
| Sweet lassi 1 glass | 260 | |
| Chaas / buttermilk 1 glass | 60 | |
| Nimbu pani with sugar 1 glass | 90 | |
| Cold drink 300 ml | 130 | |
| Mango shake 1 glass | 250 | |
| Coconut water 1 glass | 45 | |
| Orange juice, fresh 1 glass | 110 | |
| Banana 1 medium | 105 | |
| Apple 1 medium | 95 | |
| Mango 1 medium | 180 | |
| Papaya 1 katori | 60 | |
| Watermelon 1 katori | 46 |
Is naam se koi food nahi mila. Thoda chhota word try kijiye — jaise “dal” ya “rice”.
Aaj ka total (kcal)
Calorie values approximate hain — ghar ka oil, ghee, portion size aur recipe se 15–20% ka farq aa sakta hai.
| Plate mein | Qty | Kcal | Hataiye |
|---|
Left waali list se koi item chun kar apni plate banaiye.
Indian khane mein calories kaise samjhein
Indian khane ko count karna packaged food se mushkil hai, kyunki hamaara khana katori aur chamach mein banta hai, grams mein nahi. Ek "katori dal" kisi ke ghar 150 ml hai aur kisi ke 250 ml. Isi liye yeh counter household servings use karta hai — 1 medium roti, 1 katori chawal, 1 plate poha — taaki aap apne khane ko pehchaan sakein. Number exact nahi hoga, par pattern saaf dikhega.
Sabse bada farq oil aur ghee daalte hain. Ek chamach oil 45 kcal ka hota hai, aur wohi ek sabzi ko 130 se 200 kcal par le jaata hai. Isi tarah roti par ghee, sabzi mein tadka, ya deep-frying — recipe wahi rehti hai, calories badal jaati hain. Agar aap apna intake kam karna chahte hain, to pehle oil ka hisaab dekhiye, roti chhodne se pehle.
Aur ek baat — calories poora kahani nahi hain. 500 kcal ki dal-chawal-sabzi aur 500 kcal ki jalebi aapke blood sugar, pet bharne aur nutrition par bilkul alag asar daalte hain. Protein (dal, paneer, curd, egg, chicken) aur fibre (sabzi, salad, whole grain) aapko der tak full rakhte hain, isi liye same calories mein bhi bhookh kam lagti hai.
Aksar poochhe jaane waale sawaal
Ek roti mein kitni calories hoti hain?
Ek medium whole wheat roti (lagbhag 30 g aata, bina ghee) mein takreeban 104 kcal hoti hain. Ghee lagane par 40–45 kcal aur jud jaati hain. Badi roti ya paratha? Number do se teen guna ho sakta hai.
Din bhar mein kitni calories leni chahiye?
Yeh aapki height, weight, age, activity aur health conditions par depend karta hai. Mota-moti ek average Indian adult 1600–2400 kcal par maintain karta hai, lekin weight loss, PCOS, diabetes ya pregnancy mein target alag hota hai. Apna number Registered Dietitian se nikalwaiye.
Kya calorie counting hi kaafi hai?
Nahi. Calories energy batati hain, quality nahi. Protein, fibre, portion size aur khane ka time bhi utna hi matter karte hain — isi liye same calories par bhi do diets ka result alag hota hai.
Yeh ek estimate hai, medical advice nahi. Calorie values average recipes par based hain aur aapke ghar ke khane se farq kar sakti hain. Diabetes, kidney disease, pregnancy ya kisi bhi medical condition mein apna intake khud kam-zyada karne se pehle apne doctor ya Registered Dietitian se baat kijiye.
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