Search any Indian or global dish to see its calories and — the part most people never check — how much of its sugar occurs naturally, and how much was added.
Nothing found. Try a simpler word — “rice” rather than “jeera rice”.
Values are approximate and vary by cooking method, brand and portion size. Sourced from IFCT 2017 and USDA SR Legacy. This is general information, not dietary advice.
A banana and a glass of cola can carry a similar amount of sugar. Your body does not treat them alike, and that difference is what this tool is built to show.
Sugar that comes packaged inside a whole food arrives with fibre, water and a structure that has to be broken down first. That slows absorption, which means a gentler rise in blood sugar and a fuller stomach afterwards. Sugar added during cooking or manufacturing arrives on its own, absorbs quickly, and does little to make you feel fed.
Comes with fibre, water, vitamins and minerals. Harder to overeat — most people stop after two bananas. Digested slowly because the food has to be broken down first.
Added in cooking or manufacturing. Absorbs fast, carries no fibre, and adds little that fills you up. This is the number worth watching, and the one packets rarely separate out.
The World Health Organization suggests keeping added sugar under roughly 10% of daily calories, and notes that going below 5% brings further benefit. On a 2,000-calorie day that is about 50g at the upper limit and 25g at the lower — less than most people expect, and easy to pass without noticing.
Every number here is an average from food composition data. It is a sound guide, not a measurement of the meal in front of you.
A serving is a standard portion, which is often smaller than what actually gets served. Two rotis at home and two at a restaurant can differ by half again, mostly through ghee and size.
The same dal is a different number deep-fried, tempered with ghee, or boiled plain. Oil is the biggest single variable in Indian cooking and rarely gets counted.
Intake swings day to day and that is normal. A week is the shortest span that shows a real pattern. Tracking a single day usually produces anxiety rather than insight.
These come up again and again in consultations. None of them are forbidden — they are simply not what people assume.
Slightly, and less than most people hope. Jaggery keeps small amounts of iron and other minerals that refining strips out. Nutritionally the difference is minor, and your body processes both as added sugar. Use it because you prefer the taste, not because it is a health food.
The WHO suggests under 10% of daily calories, with further benefit below 5%. For most adults that is roughly 25 to 50 grams. One sweetened soft drink can use most of that on its own.
No, though they are a good swap for a dessert. Dates bring fibre, potassium and magnesium, and they are also dense in sugar. Two or three is a portion.
For most people, no — not long term. It is useful for a week or two to see where intake actually sits, because estimates are usually far off. Beyond that it tends to cost more attention than it returns. If counting makes you anxious about eating, stop and speak to someone.
Because they are genuinely different foods. Recipes, oil, portion size and preparation all vary. Pick the entry closest to how you actually eat it, and treat the figure as a guide.
From published food composition databases covering Indian and global foods, powered by DialFit. Figures are averages for a standard serving and will not match a specific brand or recipe exactly.
Knowing what is in your food is a start. Building a way of eating that fits your body, your work and your household is a different piece of work — and it is what Poonam does with clients directly.
Nutrition guidance