Check the nutrition value of food in your meal. Pick foods, enter how many grams you ate, and the food nutrition calculator adds up calories, protein, carbs, fat and fibre. The list covers about 60 everyday foods, from eggs and chicken to roti, daal, rice, biryani and fruit.
How the calculator works
Worked example: roti, daal and salad
2 rotis (80 g) give about 211 kcal and 7.7 g protein. A bowl of daal (200 g) adds 232 kcal and 18 g protein, and a 150 g tomato and cucumber salad adds about 25 kcal. The meal comes to roughly 470 kcal and 27 g protein, with about 22 g of fibre.
Calories in common foods (per 100 g)
| Food | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Roti (whole wheat) | 264 | 9.6 g | 49 g | 3.7 g |
| White rice, cooked | 130 | 2.7 g | 28 g | 0.3 g |
| Chicken breast, cooked | 165 | 31 g | 0 g | 3.6 g |
| Egg, boiled | 155 | 13 g | 1.1 g | 11 g |
| Daal, cooked | 116 | 9 g | 20 g | 0.4 g |
| Banana | 89 | 1.1 g | 23 g | 0.3 g |
For general information only, not medical advice. Talk to a doctor or registered dietitian before major changes to your diet or training, especially if you are pregnant, under 18, or have a health condition.
Frequently asked questions
How do I calculate the calories in my meal?
Weigh each food, find its calories per 100 g, multiply by the grams you ate and divide by 100. This calculator does it for every food and adds them up.
How many calories are in a roti?
A medium whole wheat roti of about 40 g has around 105 kcal. Adding ghee or butter adds roughly 45 kcal per teaspoon.
Should I weigh food raw or cooked?
Use the same state as the nutrition value. This list uses cooked weights for rice, pasta, daal and meat, and raw weights for fruit, oats and nuts.
Where do the nutrition values come from?
They are typical average values in line with standard food composition tables such as USDA FoodData Central. Home recipes vary, especially in oil.
How much fibre should I eat per day?
Most adults should aim for 25–30 g of fibre a day from whole grains, pulses, fruit and vegetables.
Related tools
Free educational tool by HawkInc. Results are calculated in your browser and rounded for display; check critical work by hand or with a second method.