Analyze Recipe Nutrition

How to use this calculator

  1. Enter ingredients with quantity and unit (e.g., “basmati rice 1 cup,” “chana dal 100 g,” “ghee 1 tsp”). Grams are most accurate.
  2. Use Paste ingredients option to add your recipe ingredients.
  3. Then click Parse Ingredients and Accept All.
  4. Set the number of servings to match your recipe yield; per‑serving values update automatically.
  5. Click Analyze Recipe Nutrition.
  6. Review the nutrition label; reduce oil/ghee, moderate sugar, add legumes/vegetables, and re‑analyze to compare versions.
Tips: For mixed dishes, add every component (base, protein, vegetables, oil/ghee, spices). Use grams for repeatable results; cups/spoons are fine for quick checks. Keep the tool above the fold for faster decisions.

What you can do with it

Weight loss meal prep

  • Spot calorie‑dense inputs (oil, ghee, sugar) and cut 25–50% to create a sustainable deficit.
  • Balance plates: more dal/sabzi, moderate rice/roti, consistent per‑serving targets for weekly prep.

Healthy weight gain

  • Add energy‑dense foods (paneer, nuts, seeds, dairy, whole grains) and confirm higher per‑serving energy.
  • Compare recipe variants (standard vs extra paneer) to reach surplus goals responsibly.

Diabetes‑friendly planning

  • Track carbs and fiber per serving; raise legumes/vegetables/whole grains and moderate refined options.
  • Use per‑serving labels for mithai and sweets to plan quantity and frequency.

Low‑oil & low‑sodium cooking

  • Cut each tablespoon of oil/ghee and recheck the label—see immediate per‑serving calorie reductions.
  • Reduce salt gradually; layer flavor with spices, herbs, lemon, and yogurt while monitoring sodium.

Why this suits Indian recipes (and works globally)

  • Ingredient coverage: dals (chana, toor, moong, urad), staples (basmati rice, wheat flour, poha), dairy (milk, yogurt, paneer), oils (mustard, coconut, ghee), spices (turmeric, cumin, coriander, garam masala), mithai.
  • Common units: grams, cups, tablespoons, teaspoons, and pieces for everyday cooking.
  • Per‑serving focus: essential for portioning, weekly prep, and sustainable habits; equally useful for overseas users cooking Indian or fusion meals.

Popular Indian use cases

  • Breakfast planner: idli calories per piece, poha/dosa/upma calories for lighter starts.
  • Vegetarian protein: protein in dal, rajma, chole, paneer for veg/eggetarian targets.
  • Festive & dining out: biryani calories per serving, chicken curry calories, rice vs roti for social meals.
  • Fats & oils: ghee vs oil calories, mustard vs sunflower oil to balance taste, culture, calories.

People also search for

  • Calories in paneer curry per serving; protein in rajma; how many calories in 1 roti.
  • Low‑calorie Indian dinner; healthy Indian snacks for weight loss; high‑protein Indian veg meal plan.
  • Balanced Indian diet for weight loss; low‑sodium Indian recipes; best oil for Indian cooking.

Examples and quick wins

  • Remove 1 tbsp oil (~120–130 kcal) from a 4‑serving curry: each serving drops ~30 kcal. Re‑analyze to confirm.
  • Swap part of white rice for brown rice, or add dal/vegetables to raise fiber with similar calories.
  • For weight gain, add 30–50 g paneer or a handful of nuts per serving and recheck energy/protein.

FAQs

How accurate are these numbers?

They’re estimates. Weighing ingredients in grams improves accuracy; brands and cooking methods vary. Treat results as planning guidance.

Can this help with weight loss?

Yes. Per‑serving labels make it simple to cut oil/ghee, adjust carbs, and size portions for a steady deficit.

Is it useful for diabetics?

Use per‑serving carbs/fiber to plan balanced meals; seek professional advice for personalized targets.

Should I use grams or cups?

Use grams when possible; cups/tbsp/tsp are fine for quick estimates if applied consistently.

Attribution, data, and methodology

The analyzer sums standard nutrient values per ingredient and scales to amounts and servings to show per‑serving nutrition and daily value percentages (2,000‑kcal reference). Where applicable, public‑domain USDA FoodData Central references inform baseline estimates. Add: “Nutrition estimates informed by USDA FoodData Central.”

Disclaimer: Estimates vary by brand and technique. Individuals with conditions such as diabetes, hypertension, or CKD should consult healthcare professionals for personalized guidance.

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