How to count calories in Indian food

[@khonjel_singh]

1. 200-300 kcal : fist sized white meat (fish and birds) 2. 300-450 kcal : fist sized red meat 3. 200 kcal : 1 cup any daal 4a. 50 kcal : 1 cup cooked veg (no oil) 4b. 100 kcal : same (with oil and tadka) 5a. 100-150 kcal : 1 cup cooked starchy veg (potato/moola/corn etc.) (no oil) 5b. 150-200 kcal : same (with oil) 6. 200 kcal : 1 cup cooked grain (rice) 7a. 70 kcal : 1 chapati (no ghee) 7b. 100 kcal : same (with ghee) 8a. 100 kcal : 1 simple paratha 8b. 150 kcal : 1 aloo paratha 8c. 250 kcal : 1 malabar paratha 9. 100-150 kcal : 1 poori 10a. 70 kcal : 1 boiled egg 10b. 100 kcal : 1 cooked egg 11. 70-120 kcal : 1 slice of bread 12a. 100-150 kcal : 1 homemade dosa 12b. 350 kcal : 1 restaurant dosa 13. 50 kcal : 1 idli 14a. 150 kcal : 1 cup milk/curd/coffee/tea (no sugar) 14b. 200 kcal : same (with sugar) 15. 100-150 kcal : 1 cup fruit juice 16. 75-125 kcal : 1 banana 17. 100 kcal : 1 medium sized fruit 18a. 130 kcal : 1 tbsp of cooking oil/ghee/lard/butter 18b. 45 kcal : 1 tsp of same Restaurant version 2-3x kcal dense than homemade version of foods.

[@vgnsh4153]

Thanks man!

[@pdhanesh]

Was about to rewind the video to write down the calories until I saw this comment. How thoughtful of you, thanks a lot!!! ❣

[@easygoingdude9990]

Thanks a lot!

[@RahulDaslp]

Thank you

[@Coo-]

You're only one of the few youtubers especially from India who explained this really well 🎉🎉

[@krishashok]

Thank you!

[@gautampatil1680]

Does anyone have link of protein count video

[@taniy_a]

​@@krishashokwhy is the unit kcal?😮

[@krishashok]

@@taniy_a This is unfortunately due to some poor naming back in the day. Calorie with capital C was kcal while calorie was small c was the basic unit

[@KaushikDatye]

I had the same question, thank you for asking and answering, both of you.

[@gopsln]

Excellent points well made and a simple take away! Specifically the subtle touch on the transformation of proteins, fats and carbs under the cooking techniques, added ingredients and one's own gut flora is simply mind boggling.

[@majormajor7925]

This was a really informative video. Very helpful for calculating our daily calorie intake.

[@leenapatel1674]

You're doing great work. Much appreciated

[@Macorelppa]

This is the only video on this channel that made me subscribe.

[@Purnima2014]

Excellent explanation!!! You have made the facts known correctly..Extremely Grateful...

[@parveenh.m524]

Thanks!

[@krishashok]

Thank you!

[@Constanoobie]

Thanks for the video krish. It was getting tough tracking my calories and i was yoyoing in my diet a lot hitting a weight loss plateau. My weight loss goal will be a tad bit easier with this information

[@bitsa94]

Hey Krish I think you left out an important point towards the end - folks need to balance calorie counting with other considerations eg how much protein does your body need, do you measure on a meal by meal/ daily/ weekly average basis etc. Loving the new content push, thank you!

[@krishashok]

Absolutely. This video was purely focused on counting calories

[@aakash_chhabra]

Thank you Sir, i feel grateful to have access to this valuable information

[@krishashok]

thank you

[@Priyanka_Kakati]

Omg omg 😧 ❤❤❤❤❤ I just found the right video again on internet. He is making the calorie count sooooo easy and better to understand. Previously was using healthify me to measure my calorie count of 1200/ a day but after listening to him i am like 😅 … what a blunder they were doing with my health . So much much love to this man . Love you Krish ❤

[@krishashok]

Thank you Priyanka! The key thing to remember that perfect calorie counting is nearly impossible, so the idea is to use one consistent method. The problem with using apps is that they are never consistent and usually have very poor quality data for indian food and people easily overestimate or underestimate weights of things, but volume is easier for our eyes to estimate

[@Priyanka_Kakati]

@ thank you so much 🙏🏽

[@thecomment9489]

Useful Info specially in the Indian context and the foods we eat. Many thanks.

[@kailashpaste6870]

You are best KZbinr @Krishashok. In my view this channel is most underated. Content your presentation is at Best. Thanks a lot.

[@krishashok]

Thank you!

[@swagatatara]

Much appreciated! I was struggling to track on the tracker apps because the values seemed all off !

[@lakshmanladi]

Nice Information...in fact nice facts are revealed in every video. voice, accent and back ground music are too good❤

[@krishashok]

Thank you so much 😀

[@humiraqureshi2092]

Thank you sir for outstanding explanation

[@ajayn7572]

Thanks a clear and detailed video

[@krishashok]

Thank you!

[@athulya4147]

I'm crushing on Krish. Smart, cute, energetic, well-spoken, great smile.. 😍

[@muralidharanmahalingam9972]

Mee too. I too have a crush on Krish Ashok !

[@SUPER-SAIYAN-GOD.]

Lol singles

[@nikhilakr1671]

😜🙌💯

[@ashasrinivasan5341]

Meanwhile, Krish is turning beetroot 😂

[@rohitharidas1169]

So basically you did not focus on the main content😂

[@MansaviPatil-h2f]

Krish please🙏🙏🙏please make a detailed video about fasting lifestyle...please please please

[@keerthidharj1074]

Hey Krish! I started following your content recently. Very well explained and researched. Thank you so much for that. For this particular video, I must say I am a bit disappointed. Instead of talking in rough numbers you could have easily chosen the weight of the food item vs calories comparison. Though this is good enough for the beginners, I think that would rule out a lot of myths and make the content accurate which you usually do in other topics. As you know the size of a fist, a bowl, 1 dosa, 1 idly etc everything are subjective and only approximated. Instead talk in terms of gms of a food quantity measured raw and that would make it perfect and easy. Thank you

[@krishashok]

I think you missed the point of the video. Trying to be overprecise is impractical and unsustainable for most average people. That's why we decided to go with simple heuristics like fist etc. The idea here is that consistency of applying that heuristic is more useful than individual precision because the whole idea is to reduce (or increase) caloric intake based on what your goals are. All you need to know is if you are broadly consuming less than yesterday or last week.

[@keerthidharj1074]

@@krishashok yes I did understand that. You could have mentioned that 1gm or some food has x calories, because from what I noticed people are not aware of that. I myself didn't know until the last couple of years.

[@ayangangopadhyay8775]

Great video. Really insightful. Have one doubt, when you say a cup..what is the approx measure of that as cups can come in various size. Helpful if you can share this.

[@tejalp2321]

Go according to standard baking measurement cups and spoons. 1 cup = 240 ml or g approx.

[@jayshreebakhda2979]

Love your videos ❤

[@krishashok]

Thank you!

[@svsnkr174]

Hey Krish, i would also like to know the protein and carb content in all these dishes you mentioned here. Especially south indian foods since im from south

[@AmMo2023]

You should have been our science teacher in school.

[@krishashok]

:)

[@swapmis1084]

As I am starting to count my calories, I have found this very useful. Thanks a lot for creating very useful and interesting content 🙌

[@krishashok]

Glad it was helpful!

[@S.Gurumanickam]

When calorie counting is highly unreliable, why should we bother at all?

[@Macorelppa]

Wow learnt a lot I love you

[@pdhanesh]

The views for this video should have been in millions, if not 1.5 billion...

[@reneeel786]

Your fermentation video was sooo informative. I have a doubt..will the good bacteria die when we use the fermented batter to make idli or dosa?

[@krishashok]

Yes they will die!

[@reneeel786]

@@krishashok thank you!

[@karankhiara1812]

Any videos you have (here or on Instagram) specifically on the amount of protein we need? For regular people vs people who lift weights and the like? Trying to get my family to eat more protein :)

[@krishashok]

Will post

[@kalyanishridhar2184]

Reading nutrition labels is important especially for diabetics. I measure before cooking e.g. I cup of dry moong dal is around has 60 gms , 15 fibre, the cooked content can be 10 servings (1 serving is 6 gms. It helps to keep track of carbs. For a diabetic this is key to know how much carb you can tolerate for one meal based on bs readings. This might still be an estimate but it works well. So when I eat the same thing at a restaurant I cut portions if there are other carbs on the plate. Otherwise we have to rely on multiple drugs and severe complications.

[@UmeshPathak0911]

Hello sir, great videos. Could also share your thoughts on different kinds of oils? Which ones are healthy

[@sirishasriram1930]

Portion sizes do matter, culturally we Indians are generous with portions, "Delboef effect" too plays a role, portion control is quite an explosive topic, as most people euquate quantity with quality, affection and hospitality. Leaving table when 75% full is always good

[@dorababy983]

Nyc video ..plz add calories of paneer,sorouts

[@ankurbhatia9397]

can you write short article and covr main points including rough count shared in video for different daily items

[@keithchuaga8824]

One of the best nutrition videos. Great stuff. It was if you're counting calories you don't need a milk shake 😂😂😂

[@krishashok]

Hehe

[@shashikiran5148]

SUPER Explanation 👌

[@saividhyakannan]

This video has convinced me that I have to eat more

[@namankalia951]

Can you also tell me about the macros of these items especially protein

[@Jmnsj2214]

Its a very straight forward approach.. thank you.. And also how about micro nutrients and other essential amino acids which are a " must " has to be taken into account.. I understand rice contains more of these elements than other staples..?

[@ravish05]

Thank you Krish. Is it possible to get these numbers as a cheat sheet?

[@nilukaur5795]

What is the cup measure referred to in the video?? In grams..

[@wasachannel...5152]

my honest reaction.." devta manus hai ye sir"

[@anas.haniyaabd7940]

Hi I have seen your vdo on protein counting in a plate.just wanted to know if we are cutting calories we are consuming less nutrients in terms of protein.

[@leekshikapinnamneni4835]

How about Hmong dal pancake? Pesarattu? I heard that is a healthier option than dosa. It has a higher protein and fiber content. I’m sure I exclude other regional dishes as well but that’s why it’s so hard to count calories in Indian food because there are a lot of variables. Is the curry cream best or tomato-based? Maybe it’s tamarind-based. Is Jagger used or not? Spices have hardly any calories and it’s just so tricky. I know this for sure because I grew up in the United States and still live here and I couldn’t find proper nutrition data when I was doing the research project in high school. We had to guess everything because it was nearly impossible defined nutritional data on Indian food.

[@sreeharikaranam2936]

While you say that the calorie value of a cup of dal is 200 calories, the image says 200kcal, aren't the two different? Same applies for other foods too. Which one to consider?

[@beawaretuber7454]

Please make similar video on carbs, protein, fats....

[@krishashok]

WIll do

[@jayalakshmis5771]

Sir, boiled sprouts calories eppadi calculate pannanum?

[@krishashok]

Romba yosikkadeenga. Just use the same paruppu calories

[@twentyone3349]

what is the volume of ONE CUP ?

[@bamboozled1401]

How about paneer...soya...etc

[@sensibleenergy]

Though I'm a believer and practitioner of individual identity related to food calories and digestive system but anything is better than the practising something which is beneficial in terms of the layman understanding, speaking with my experience, start with calorie count for 1 to 3 months, you'll learn which food is good and bad and then start experimenting which food is apt for you and which is not by observing your own body and then after 3 months of practice now you know how to eat and what not to eat which is not suitable for your body and lastly calorie deficit is real but you can't count the calories for your whole life, just learn to count for 3 months and brak free from all the countings and just be conscious of what you eating, hope i may benefit someone in their weight loss journey.

[@akhilvijaykumar7064]

Great content ❤..I actually took notes! Whats your opinion about skipping breakfast? Is it healthy or unhealthy?I think ,the scientific community is also a bit divided about it. Maybe it may depend on individuals. Will you do a video about it?

[@krishashok]

No universal rules. If it works for you, do it!

[@akhilvijaykumar7064]

@@krishashok Thankyou so much !

[@ivedantlodha]

How about paneer? Also what about a paneer sabzi cooked at home?

[@Rhyu1x_]

What is the quantity of the "1 cup" you were showing in most of the food items?

[@krishnamanigandan21]

Can you please tell how much Calories is one cup of coconut?

[@nehakashalkar3158]

Hi, can you make this video in Hindi, just yesterday my MIL was asking “how to calculate calories. I could not explain it wonderfully to her as you have.

[@krishashok]

Ah yes. Planning to create a Hindi channel

[@37prashantmehta]

How many calories do we as indians need in a typical day???

[@krishashok]

ICMR-NIN guidelines are 2400 for men and 2100 for women

[@Vignesh-wg7cg]

Can you please explain the lactose intolerance of south indians.I have heard this from multiple sources but I can't grasp the fact because of the large number of people regularing drinking tea and eating curd.If we are lactose intolerant,what are the effects which i can't see???

[@krishashok]

Yoghurt consumption is particularly high because it doesn't contain much lactose (the lactobacteria eat it all!)

[@Vignesh-wg7cg]

@@krishashok ok thank you.... But what about the tea and coffee consumption.What are the effects that are caused by lactose intolerant that are hard to see.

[@Kathakathan11]

@@Vignesh-wg7cgso many South Indian dishes have milk in it, especially sweet dishes

[@JasvinderHora]

Give a simple chart for how much to eat on a daily basis for a normal office going adult... ... no complications please.

[@babugr7394]

Good to understand calories, only I get confused about calories spoken vs. on the screen kilo cal (kcal) should I consider only calorie or kcal

[@_Amit_Sunil]

Calorie is the same as kcal. In most places they mean the same. Basically 1 Calorie (capital C)= 1000 calories (small c)

[@shishir12789]

Is 150 kcal a good approximation for parathas? And I guess the stuffing matters too. Like paneer/potatoes can have higher calories than cauliflower or radishes.

[@krishashok]

Indeed. The amounts are meant to be a starting point, and as we say in the video, it's consistency in calculations that matter more than specific item's accuracy

[@Kathakathan11]

The point is we cannot calculate calories accurately anyways, eat healthier and only sufficient, do fasting. That’s important

[@deeptiyadav3891]

How to measure the calories required by an individual

[@Kali97]

Why do things taste better when fried/sauteed in oil? I can't do boiled foods no more 😔

[@akhilvijaykumar7064]

Also please share the dimensions of the cup used for rice, vegetables etc..how much ml?

[@krishashok]

Standard cup 236 ml

[@darshanhn2110]

Hy Krish, please make a video on electrolytes and myths

[@malinisharma3888]

What's the measure of 1 cup in gms

[@Rehan-Naeem]

What is the size of the cup ashok was referring to

[@krishashok]

Typical side dish cup

[@AMN320]

​@@krishashokIs it 250 ml or less

[@noname_217]

u have alot of fans now in pakistan atleast three familes. love ur videos. 💌

[@krishashok]

Thank you

[@taniy_a]

Why kcal is the unit?

[@ShaggyDurai]

tell us the grams of each items please. one cup or one object is very arbitrary

[@krishashok]

Weight is not practical for most people. No one has the patience to sit and weigh stuff before eating, but a standard cup (236 ml) is a relatively easy visual heuristic

[@ShaggyDurai]

@@krishashok I think we will meet in the future on health and wellness front. You are a great communicator. Thanks

[@yashasbedarkar9496]

Hi @krishashok Are you alternatively using cals and kcals? Isnt kcals 1000times of cals?

[@krishashok]

No. When people say calories, it’s typical kcals only. This is because of that original silly confusion where calorie with small c was 1/1000th of Calorie with capital C

[@revanthkumar4847]

2:30 Oh god... Finally someone is speaking of this.👏🏻 🫡

[@zer00TD]

thnx krish

[@Tithimamma.2024]

Very very useful...

[@Suma_AJ]

Hello Sir..... Is our fasting ends if we taste a quarter spoon of food while cooking?

[@krishashok]

No.

[@Suma_AJ]

@@krishashok Thank you so much for your Valuable time and Information Sir.....

[@ashishmahajan200]

Please through some light on the calories in dry fruits & nuts like almonds, walnuts, pista, cashewnuts, peanuts, pumpkin seeds,etc? I have noticed that we tend to over consume roasted versions of the above, in the name of healthy snacking.

[@krishashok]

They are pretty high calorie

[@ashishmahajan200]

If you could give a brief idea as to how many approx calories in one unit of these

[@anas.haniyaabd7940]

How to get maximum benefit from any meal while lowering down the calories.when consumption decreases amount of protein requirement also decreases.I mean to say when we cut the calories we cut proteins nutrients etc at the same time.

[@kamalpandey1047]

Is catori is equal to cup Or smaller or larger than this

[@ashimabhatnagar9724]

How many calories in a day?

[@krishashok]

varies by gender/weight

[@AshishSingh-jp6nj]

110kg weight female Age 32 height 5.5 How much calories deficit she needs to loose weight??

[@rajasrirangam4802]

calories. 1. : a unit of heat: a. : the heat energy required to raise the temperature of one gram of water one degree Celsius and equal to about 4.19 joules.

[@sisirkattempudi7155]

Calories or Kilo Calories?

[@vijaymenon8997]

How much calories one adult need per day

[@UmerBashir]

So when you say 100kcal , that means they have 100000 cals ? is that k for 1000 ? sorry , just clarifying, is it 100 Calories or 100000 calories when we use "kcal" - Simple Google search indicates kcal means = 100kCal = 100,000 calories - just clarifying

[@krishashok]

Very common confusion caused by americans. Originally calorie with small c and Calorie with capital C meant calorie and kilocalorie respectively. Nowadays americans pretty much use calorie to mean kilocalorie since the original calorie is too small! Europeans use kcal

[@UmerBashir]

​ @krishashok OK Great , thanks for the quick reply Doc , much appreciated , so if i am going through a Calorie Deficit plan and my wight is 80kg , i calculated (80x24x1.1) to be 1620 cals to consume , i am not sure if that number teles up , can you guide mne how to calculate how much calories i might need to consume here ? Sorry , i know i am asking for a free advise but your Video Solved one big riddle for me , but opened up some questions too :)

[@rakvt]

I thought this was going to be about curries being hard to count calories, and ways to figure that out 😅 a piece of meat is x calories, but what about the gravy that you eat along with? So many variations, so many heavy ingredients used, etc.

[@krishashok]

Which is why we focused on counting fats. Gravy calories by themselves aren't much. It's the fats in the them that matter

[@evolve4865]

Hello sir, the calorie count you give of each food later in the video , what you say and what is shown on screen dont match . Eg , you say cup of dal has few calories but on screen it shows few kilo calories.

[@tz3925]

All foods are technically in kilocalories but colloquially we call them calories

[@drsanthoshkumarp1432]

How much calories per day sir

[@krishashok]

Depends on your age, weight, height and exercise levels. Use this www.calculator.net/calorie-calculator.html

[@ranaanees4827]

Hi, What if I count total calories of all the raw ingredients (meat, vegeies, legumes, oil etc) that I use to make a dish. And suppose the total number is 1000Cal. Then, as I understand, the maximum amount of Calories that I could absorb from the dish would always be below 1000! Do you agree?

[@ashekaramesh]

so redusing starchy food amd incresing other item in diat is no use for heath 😒😒😒

[@isla8599]

My problem is sauces... butter chicken, saag paneer in particular

[@krishashok]

I see your point. Even in rich gravies, it's typically the fat that contributes most calories, and if you can get a sense of how much oil/fat/butter went in, that is a good way to keep track

Oil makes a huge difference 😮

[@jagannathdas5491]

You say calories while displaying kcals. Isn't kcals =kilo calories. Misleading

[@krishashok]

So unfortunately, the confusion was created by scientists only back in the day. They defined calorie (with small c) and Calorie (with large C) as 1000 calories. Modern day we use kcal instead of the Capitalized Calorie

[@FatemaAmmar76]

​@@krishashokSo when my treadmill tells me I lost 200 calories after walking for an hour, are those calories or Calories (kcal) ??

[@santoshquality]

1 cup is how many grams

[@krishashok]

Cup is a volume measure. Grams will vary based on what you are putting in it. 240g in case of water.

[@SUPER-SAIYAN-GOD.]

Lol My majority of calories are from Oils in home food😂😂😂

[@AshishSingh-jp6nj]

110kg weight female Age 32 height 5.5 How much calories deficit she needs to loose weight??

[@navskygupta5311]

It's just to easy to overeat extra cals

[@krishashok]

Yeah

[@MokshJuneja965]

Sir how to know how many calories our body requires according to our weight and height 7:42

[@sivaprakash511]

Multiply your weight by 6

[@yprasad3]

use a TDEE calculator online

[@adityaraj2213]

You said calories but your video showed kilo calories 🥲

[@krishashok]

This is a very common confusion. The original calorie with a small c was different From Calorie with a capital C. The latter was actually a kilocalorie! But Americans starting using Calorie in spoken language where you can’t tell the difference between small c and capital C so in spoken language Calorie effectively came to mean kilocalorie.

[@anand2750]

@krishashok I have searched and asked around a lot, but still have no clear answer on how I calculate the calories of a food (say 100 grams of chicken breast or medhu-vada) when it is deep fried? Do I do it based on the change in weight of the food that was fried? Or the change in weight of the remaining oil in the pan?

[@krishashok]

Generally very hard. But most of the added calories are from the oil absorbed

[@Hareesh-w3q]

Then this is fucking pointless to measure a food by a unit and say it is not accurate to measure for tracking calorie intake, the whole point of calorie intake is to keep track of what goes in the body, so we can control it later or be aware of that approx number. I sure have a tough time logging my South Indian foods in myfitnesspal or any other app, but I log it in a way I keep the log close to the food intake and also keep in mind to keep the number on the higher side to take into account of all the misc calories. On top of that, do you guys even confuse us with a fist as a new unit? I also want to want to do with the macronutrients and blah blah? In the end, according to your logic, nothing is calculable in the first place. Thanks for helping A LOT! P.S. I'm currently dieting by calorie counting and the rage is obviously from that, thanks for putting up with me. Love you.

[@the-happy-vibe]

How many calories - green salad? 😃

[@krishashok]

Not much. If it doesn't contain starchy veggies, you can assume 100 calories (with a small amount of dressing)