Pro Macro Calculator & Master Food Database
Calculate your custom daily targets using strict bulk/cut tiers, scan your meals instantly with our AI tool, and search through an exhaustive directory of everyday food items.
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🍎 Master Food Database (Quantity, Calories, Protein, Carbs, Fats)
Browse or search through core staples, grains, proteins, dairy, vegetables, and snacks.
| Food Item | Quantity / Serving | Calories (kcal) | Protein (g) | Carbs (g) | Fats (g) |
|---|---|---|---|---|---|
| Whole Wheat Roti | 1 medium (30g) | 70 | 2.5g | 15.0g | 0.5g |
| White Rice | 1 cup cooked (150g) | 205 | 4.2g | 45.0g | 0.4g |
| Brown Rice | 1 cup cooked (195g) | 218 | 4.5g | 46.0g | 1.6g |
| Rolled Oats | 1/2 cup dry (40g) | 150 | 5.0g | 27.0g | 3.0g |
| Whole Wheat Bread | 1 slice (30g) | 80 | 4.0g | 14.0g | 1.0g |
| White Bread | 1 slice (25g) | 65 | 2.0g | 12.0g | 0.8g |
| Boiled Potato | 1 medium (150g) | 130 | 3.0g | 30.0g | 0.2g |
| Sweet Potato | 1 medium (130g) | 112 | 2.0g | 26.0g | 0.1g |
| Quinoa | 1 cup cooked (185g) | 222 | 8.0g | 39.0g | 3.6g |
| Poha (Flattened Rice) | 1 plate cooked (100g) | 180 | 2.5g | 38.0g | 1.5g |
| Idli | 2 pieces (80g) | 80 | 2.0g | 16.0g | 0.4g |
| Dosa (Plain) | 1 medium (100g) | 133 | 3.0g | 20.0g | 4.0g |
| Pasta (Cooked) | 1 cup (140g) | 220 | 7.0g | 43.0g | 1.3g |
| Cornflakes | 1 cup (30g) | 110 | 2.0g | 24.0g | 0.4g |
| Muesli | 1/2 cup (50g) | 190 | 5.0g | 32.0g | 4.5g |
| Chicken Breast | 100g cooked | 165 | 31.0g | 0.0g | 3.6g |
| Chicken Thigh | 100g cooked | 209 | 26.0g | 0.0g | 10.9g |
| Whole Eggs | 2 large eggs (100g) | 143 | 12.6g | 0.8g | 9.5g |
| Egg Whites | 100ml (approx 3 whites) | 52 | 11.0g | 0.7g | 0.2g |
| Paneer (Cottage Cheese) | 100g | 265 | 18.0g | 2.0g | 20.0g |
| Tofu | 100g | 76 | 8.0g | 2.0g | 4.8g |
| Soy Chunks (Soya Wadi) | 50g dry | 170 | 26.0g | 16.0g | 0.5g |
| Fish (Tilapia / Basa) | 100g cooked | 128 | 26.0g | 0.0g | 2.7g |
| Salmon | 100g cooked | 206 | 22.0g | 0.0g | 12.3g |
| Mutton (Goat Meat) | 100g cooked | 294 | 25.0g | 0.0g | 21.0g |
| Prawns / Shrimp | 100g cooked | 99 | 24.0g | 0.2g | 0.3g |
| Thick Curd (Dahi) | 100g | 98 | 3.5g | 4.7g | 4.3g |
| Whole Milk | 1 glass (250ml) | 150 | 8.0g | 12.0g | 8.0g |
| Skimmed Milk | 1 glass (250ml) | 85 | 8.0g | 12.0g | 0.5g |
| Whey Protein Powder | 1 scoop (30g) | 120 | 24.0g | 2.0g | 1.5g |
| Peanut Butter | 2 tablespoons (32g) | 190 | 8.0g | 7.0g | 16.0g |
| Butter | 1 tablespoon (14g) | 102 | 0.1g | 0.0g | 11.5g |
| Desi Ghee | 1 tablespoon (15g) | 135 | 0.0g | 0.0g | 15.0g |
| Cheese Slice | 1 slice (20g) | 70 | 4.0g | 1.0g | 6.0g |
| Greek Yogurt | 100g | 97 | 10.0g | 3.6g | 4.0g |
| Buttermilk (Chhaas) | 1 glass (250ml) | 40 | 2.0g | 4.0g | 1.5g |
| Yellow Dal (Moong/Toor cooked) | 1 bowl (150g) | 115 | 7.5g | 20.0g | 0.8g |
| Black Chana (Boiled) | 1 bowl (100g) | 164 | 9.0g | 27.0g | 2.6g |
| Rajma (Kidney Beans cooked) | 1 bowl (100g) | 127 | 8.7g | 22.8g | 0.5g |
| Chole (Chickpeas cooked) | 1 bowl (100g) | 164 | 8.9g | 27.4g | 2.6g |
| Green Peas | 1/2 cup (80g) | 62 | 4.0g | 11.0g | 0.2g |
| Shimla Mirch & Potato Sabzi | 1 bowl (150g) | 150 | 3.0g | 22.0g | 6.0g |
| Paneer Bhurji | 1 bowl (150g) | 310 | 16.0g | 5.0g | 25.0g |
| Mix Veg Sabzi | 1 bowl (150g) | 110 | 2.5g | 14.0g | 5.0g |
| Palak Paneer | 1 bowl (150g) | 220 | 10.0g | 6.0g | 18.0g |
| Broccoli | 1 cup (90g) | 30 | 2.5g | 6.0g | 0.3g |
| Spinach (Palak cooked) | 1 cup (180g) | 41 | 5.0g | 7.0g | 0.5g |
| Banana | 1 large (120g) | 105 | 1.3g | 27.0g | 0.3g |
| Apple | 1 medium (180g) | 95 | 0.5g | 25.0g | 0.3g |
| Papaya | 1 cup cubed (140g) | 60 | 0.9g | 15.0g | 0.4g |
| Almonds | 1 handful (28g) | 164 | 6.0g | 6.0g | 14.0g |
| Walnuts | 1 handful (28g) | 185 | 4.3g | 3.9g | 18.5g |