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Fibre Rich Foods in India: List With Grams per Serving
Dietary fibre in Indian foods per serving and as a share of the 25 g daily value: pulses, millets, atta, guava, pear, oats, peas, seeds and vegetables, from IFCT 2017.
Vitamin E Rich Foods in India: Nuts, Seeds and Oils, mg per Serving
Vitamin E in nuts, seeds, cooking oils, spinach, avocado and fruit, per serving and as a share of the 15 mg daily value, with Indian oils and ways to get enough.
Iron Rich Foods in India: Veg and Non-Veg, mg per Serving
Iron in common Indian foods per serving and as a share of the daily value: liver, soya, dals, poha, millets, leafy greens, seeds, dry fruit, jaggery, egg and meat.
Potassium Rich Foods in India: List With mg per Serving
Potassium in common Indian foods per serving and as a share of the daily value: pulses, dry fruits, potato, spinach, banana, coconut water, milk and curd, from IFCT 2017.
Bread Calories per Slice: White, Brown, Whole Wheat and Pav
Calories and protein in 1, 2 and 4 slices of white, brown, whole-wheat and multigrain bread, a pav, and bread with butter, from USDA with slice weights.
Chai Calories per Cup: Milk, Sugar, No Sugar, Black and Green Tea
Calories in a cup of chai with milk and 1 or 2 teaspoons of sugar, without sugar, black tea, green tea, coffee, jaggery chai and honey tea, plus cup sizes.
Sugar Calories: 1 Teaspoon, Tablespoon, 100 g, Honey and Jaggery
Calories in 1 teaspoon, 1 tablespoon, a sachet, 100 g and a cup of sugar, compared with honey and jaggery per spoon, with carbohydrate, from USDA and IFCT 2017.
Sugarcane Juice Calories: 1 Glass, 250 ml and Nutrition
Sugarcane juice (ganne ka ras) calories, carbs and potassium for a small, regular and large glass and 500 ml, compared with cola, orange juice and coconut water.
Besan (Gram Flour) Nutrition per 100g: Protein, Calories, Fibre
Besan (gram flour) calories, protein, carbs, fat and fibre per 100 g, tablespoon, cup and 50 g, compared with chana dal, atta and rice, from USDA and IFCT 2017.
Omelette Calories and Protein: 1, 2, 3 Eggs and Bread Omelette
Calories and protein in a 1-egg, 2-egg and 3-egg omelette and a bread omelette, from USDA and IFCT 2017, and how it compares with a boiled or fried egg.
Fish Protein per 100g: Rohu, Catla, Pomfret, Basa, Tuna and More
Fish protein, calories and fat per 100 g for rohu, catla, pomfret, hilsa, mackerel, sardine, tuna, salmon, tilapia and basa, with 150 g to 500 g amounts, from IFCT 2017.
Prawns Protein per 100g: Raw, Cooked, Tiger and Small Prawns
Prawn protein and calories per 100 g for big, small and tiger prawns, raw and cooked, with 150 g to 500 g amounts and per-prawn figures, from IFCT 2017 and USDA.
Quinoa Protein per 100g: Dry vs Cooked, Cup and Katori
Quinoa protein and calories per 100 g dry and cooked, per cup and katori, with fibre and a comparison with rice and wheat atta, from USDA and IFCT 2017.
Mushroom Protein and Calories per 100 g: Button, Shiitake, Dried
Mushroom protein and calories per 100 g, per 200 g pack and per cup, for button, white, shiitake and dried oyster mushrooms, raw and boiled, from IFCT 2017 and USDA.
Cucumber Calories: 1 Cucumber, 100 g, Slices and Nutrition
Cucumber (kheera) calories for 1 cucumber, 100 g, a cup of slices and a whole salad, with water, fibre, protein and potassium from IFCT 2017 and USDA.
Guava Calories and Nutrition: 1 Guava, 100 g, Fibre and Vitamin C
Guava (amrood) calories per 100 g and per small, medium and large fruit, white and pink, with fibre, carbs, protein and vitamin C from IFCT 2017 and USDA.
Apple Calories: 1 Apple, 100 g, 2 Apples, With Fibre and Carbs
Calories in 1 apple, 100 g, 2 apples and a cup of slices, small to large, with fibre, carbs and protein from IFCT 2017 and USDA.
Sweet Potato Calories and Protein: Boiled, Baked and Raw per 100 g
Sweet potato (shakarkandi) calories, protein, fibre and carbs, boiled, baked and raw, per 100 g and for one medium potato, from IFCT 2017 and USDA.
Potato Calories and Protein: Boiled Aloo, 100 g and 1 Medium
Calories and protein in boiled, raw, baked and mashed potato, per 100 g and for a small, medium and large aloo, with fries and chips for comparison.
Cashew Calories and Protein: 1, 5, 10 Kaju, 30 g and 100 g
Calories and protein in 1, 4, 5, 10 and 15 cashews, a 30 g handful and 100 g, with fat and carbohydrate, from USDA and IFCT 2017, and a sensible daily amount.
Almonds Calories and Protein: 1, 5, 10 Badam, 30 g and 100 g
Calories and protein in 1, 4, 5, 10 and 20 almonds, a 30 g handful and 100 g, with fat and fibre, from USDA and IFCT 2017, and how many a day is sensible.
Mango Calories and Nutrition: 1 Mango, 100 g and by Variety
Calories in 1 mango, 100 g, a cup and a large mango, for Kesar, Totapuri, Banganapalli, Himsagar and more, with sugar, fibre and vitamin C from IFCT 2017.
Ragi Nutritional Value per 100g: Calories, Protein, Fibre, Calcium
Ragi (finger millet) per 100 g and per 20 g, 30 g and 50 g flour: calories, protein, fibre and calcium from IFCT 2017, compared with bajra, jowar, wheat and rice.
Chana Dal Protein per 100g: Dry, Cooked, Katori and Cup
Chana dal protein per 100 g dry and cooked, plus 30 g, 50 g, a katori and a cup, with calories, fibre and a comparison with moong, masoor, toor and urad dal.
Soybean Protein per 100g: Dry, Boiled, Roasted and Sprouted
Soybean protein per 100 g dry, boiled, roasted and sprouted, plus 30 g, 50 g, katori and cup amounts, with calories, fat, fibre and soy flour, from IFCT and USDA.
Tofu Protein per 100g: Firm, Regular, Silken and Fried
Tofu protein per 100 g for firm, regular, silken and fried tofu, plus 50 g to 250 g blocks, with calories, fat and a paneer, egg and chicken comparison.
Moong Dal Protein per 100g: Dry, Cooked, Whole and Sprouts
Moong dal protein per 100 g dry, boiled and sprouted, plus 30 g, 50 g, one katori and one cup, from IFCT 2017 and USDA, with calories and fibre.
Vitamin B12 Rich Foods in India: Veg and Non-Veg Sources
Vitamin B12 in common Indian foods per serving and as a share of the daily value: liver, fish, eggs, milk, curd, cheese and fortified foods, veg and non-veg.
Amul Protein Products: Milk, Lassi, Buttermilk, Paneer and Whey Compared
Protein and calories in Amul High Protein Milk, Lassi, Buttermilk, Shake, Paneer and Whey, from Amul pack figures, compared with everyday milk, paneer and egg.
Chicken Protein per 100g: Breast, Thigh, Leg, Raw and Cooked
Protein in 100 g, 200 g, 250 g, half kg and 1 kg of chicken, plus a leg piece, for breast, thigh and drumstick, raw and cooked, with calories.
Calories for Diabetes, PCOS and Pregnancy: How We Set Them
How UltraFit360 adjusts calorie and macro targets for pregnancy by trimester, breastfeeding, postpartum, trying to conceive, diabetes and PCOS, with worked examples.
Do You Need to Cycle Creatine? Cycling Explained
You do not need to cycle creatine: 3–5 g a day long term is safe for healthy adults. What a creatine cycle is, what happens when you stop, and when breaks make sense.
Macro Tracking for Athletes: Carbs, Protein and Fat by Sport
Athlete macros in g/kg: 1.4–2.0 g/kg protein, 3–12 g/kg carbs matched to training load, fat above 20%. Targets by sport and a 70 kg rest, easy and hard day.
Best MyFitnessPal Alternatives in 2026 (Free and Paid)
Six MyFitnessPal alternatives compared on price, food database and features, including free trackers with barcode scanning and the best pick for Indian food.
HealthifyMe Alternatives in India: 6 Apps Compared
Six HealthifyMe alternatives for Indian users compared on price, Indian food logging, workouts and coaching, including free options with no coach upsells.
Best Fitbod Alternatives in 2026: Free and Cheaper Apps
Fitbod costs about $95.99 a year. Six free or cheaper workout apps compared: UltraFit360, Hevy, Strong, Boostcamp, MacroFactor Workouts and Liftoff.
MacroFactor Alternatives in 2026: Free and Cheaper Options
MacroFactor has no free tier. Free and cheaper macro trackers compared, plus a DIY method to adjust your calorie target from your real weight trend.
Calories in Dal: Toor, Moong, Masoor, Tadka and Fry
A katori of plain dal is about 100–105 kcal and 6–7 g protein; dal tadka with 1 tsp ghee is about 150 kcal. Toor, moong, masoor, chana and dal fry compared.
Calories in Paneer: Per 100 g, Per Cube and Dishes
100 g of paneer has about 258 kcal and 18.9 g protein (IFCT 2017); full-fat packs are higher. Compare low-fat paneer, per-cube values, bhurji, tikka, palak paneer and paneer butter masala.
Calories in Egg: Boiled, Omelette, Bhurji and Curry
A large boiled egg has about 78 kcal and 6.3 g protein; 2 eggs about 155 kcal. Compare egg white, omelette, bhurji, fried egg and egg curry, with oil counted.
Calories in Chole: Katori, Chole Bhature and Kulche
A katori of home chole is about 240 kcal and 9.5 g protein; a chole bhature plate with 2 bhature is about 850 kcal. Chole kulche, chole chawal and chana chaat compared.
Calories in Rajma: Per Katori and Rajma Chawal
A katori of home rajma curry has about 155 kcal and 7 g protein, and a standard rajma chawal plate about 350 kcal. Boiled, thick, restaurant and generous plates compared.
Roti vs Rice for Weight Loss: Which Is Better?
Two medium rotis and one katori of rice both have about 195 kcal, but roti brings more protein and far more fibre. GI, fullness and portion swaps compared.
Calories in Pav Bhaji: Per Plate, Katori and Pav
A home plate of pav bhaji (250 g bhaji + 2 butter pav) is about 560 kcal and 12 g protein. Bhaji per katori, pav, butter and street plates compared.
Calories in Vada Pav: One Vada Pav, Vada and Chutneys
One vada pav with dry garlic and green chutney is about 330 kcal and 8 g protein; the fried vada alone about 190 kcal. Air-fried, butter and cheese compared.
Calories in Momos: Veg, Chicken, Paneer, Steamed vs Fried
A steamed veg momo is about 45 kcal and a chicken momo 58 kcal; 6 steamed chicken momos are about 350 kcal and 20 g protein. Fried, tandoori and mayo compared.
Calories in Butter Chicken: Per Katori, With Naan or Rice
A home serving of butter chicken (250 g) is about 420 kcal and 28 g protein; 1 katori about 250 kcal. Restaurant portions, naan, rice and a lighter recipe.
Calories in Dal Makhani: Per Katori, Home vs Restaurant
A katori (150 g) of home dal makhani is about 190 kcal and 7.4 g protein; restaurant versions run 250-350 kcal. Naan, jeera rice and a lighter recipe compared.
1200 Calorie Indian Diet Chart: Veg and Non-Veg Plan
A 1200 kcal Indian diet chart with veg (70 g protein) and non-veg (77 g) days, a 7-day menu, swaps and grocery list, plus who should eat more.
1500 Calorie Indian Diet Chart: Veg and Non-Veg Plan
A 1500 kcal Indian diet chart: veg day with 83 g protein, non-veg with 100 g, a 7-day menu, regional versions, gym-day tweaks and swaps.
1800 Calorie Indian Diet Chart: High-Protein Plan
An 1800 kcal Indian diet chart for men and active women: veg (115 g protein) and non-veg (112 g) days, a 7-day menu, gym-day timing and eating out.
Indian Keto Diet Plan: 7-Day Veg and Non-Veg Menu
Indian keto under 30 g net carbs: foods to eat and avoid, veg and non-veg sample days, a 7-day menu, keto flu and electrolytes, and who should not do keto.
Indian Diabetes Diet Plan: Diet Chart and 7-Day Menu
An Indian diet plan for type 2 diabetes and prediabetes: the plate method, low-GI swaps, a 1,500 kcal chart with carbs per meal and a 7-day menu.
Weight Loss Plateau: Why It Happens and 7 Fixes That Work
Stuck at the same weight? How to tell a real plateau from water, the 4 real causes, and 7 fixes in order, with a sample Indian plateau-busting day.
Body Recomposition: Lose Fat and Build Muscle Together
Who can recomp, calories at or slightly below maintenance, 1.6–2.2 g/kg protein, a 4-day training week, tracking without the scale, and a sample Indian day.
Cutting vs Bulking: Which Should You Do First?
A decision guide by body fat and training age: safe cut and bulk rates, lean vs dirty bulk, mini-cuts, maintenance phases, when to switch, and Indian meals.
Photoshoot Peak Week: 7-Day Meal Plan for Bodybuilders
Day-by-day peak week for a photoshoot: exact Indian and non-Indian meals, a 6–8 g/kg carb load, steady water and salt, training taper, shoot-day timing and the why.
Sleep Trackers That Sync With Apple Health & Google (2026)
Which sleep trackers sync with Apple Health and Google Health Connect? Oura, WHOOP, Garmin, Fitbit, Withings and more: what syncs and what stays locked.
Trainerize Pricing in 2026: Plans, Limits and Alternatives
A breakdown of Trainerize's 2026 pricing tiers, client limits and what each plan includes, plus what to check before you commit.
Everfit Pricing in 2026: What Each Plan Includes
What Everfit's plans cost in 2026, who each tier fits, and the features that separate the lower and higher plans.
