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How many calories are in my thali?
It depends on what is on your plate. For example, this thali comes to about 517 kcal:
- two rotis (192 kcal)
- a katori each of moong dal (141) and mixed vegetable sabzi (86)
- a katori of curd (61)
- a plate of salad (37)
Yours will differ, so the calculator adds up your own portions.
How this works
Home dishes are worked out from their raw ingredients. Most are counted at the weights in the sample diet charts: a roti is 30 g of atta, and a katori of moong dal is 30 g of dry dal cooked with tomato, onion and a little oil. The other 15, such as idli, masala dosa, veg biryani and chole bhature, are standard home recipes, with the weights on each dish's calorie page. Raw foods use the Indian Food Composition Tables 2017 (National Institute of Nutrition, ICMR), per 100 g, so weigh grains and dals dry, before cooking. Oil and ghee can be counted in teaspoons of 5 g, because a spoonful changes a meal more than people expect. Curd and kabuli chana, and the dishes made with them, use USDA FoodData Central, because the Indian tables don't list them.
A number is a starting point, not a plan. On a free call, Puja looks at it with your reports and your routine.
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