Food data and sources
The meal counter uses food values from src/data/foodDatabase.ts and its runtime mirror in assets/js/food-database.js. The Indian food database hub has a separate in-page list of 37 entries; it is not a row-for-row mirror of the counter data. The dal calculator also has a separate in-page list of values for toor, moong, masoor, chana, urad and dal makhani. These parallel lists can differ, so use the serving description and page-specific method note rather than assuming every tool shares one record.
Selected food records now include ICMR-NIN Indian Food Composition Tables 2017 table and food-code notes. Plain paneer uses Table 1 entry L003 per 100 g; raw almonds use entry H001 scaled from 100 g to the site's 28 g portion. The paneer fibre cell is blank in IFCT (below detectable limit), and the almond carbohydrate figure is IFCT available carbohydrate. These definitions are recorded with the food data.
IFCT Table 1 lists wheat flour, atta (A019) and raw red rajmah (B020), not prepared phulka or home-style rajma curry. Those two prepared-food values remain identified as FitTrackPro estimates; a raw ingredient row is not presented as a prepared-recipe match. Other values without a direct source note are FitTrackPro database estimates.
The site's protein requirement references ICMR-NIN's 2020 RDA/EAR recommendations; calorie formulas and other body metrics use their own stated equations and references. Those formula references do not establish the provenance of food composition values.
How portions are defined
- Dal katori: the dal calculator uses 150 g cooked as one reference katori. Its interface describes this as approximately 150 ml and assumes a similar gram weight for the cooked dal; household katoris and dal thickness vary.
- Database katori: the cooked toor dal, cooked moong dal and plain curd entries use 150 g per serving.
- Cooked rice: the database reference is 150 g cooked rice per cup serving; the rice page also uses 150 g as its editable katori reference.
- Phulka: the roti calculator, food counter and Indian food database hub use the same 30 g dough serving and 85 kcal reference. The food counter and hub now both list 0.4 g fat for a plain phulka with no added ghee or oil. IFCT A019 is a raw-atta ingredient reference, not a measured cooked phulka.
- Rajma curry: the standardized serving is 175 g cooked home-style curry, with 210 kcal, 12 g protein and 6 g fat; rice is separate. IFCT B020 describes raw red rajmah, not this recipe. The meal counter, lookup page and hub now use the same estimate.
- Paneer: the database reference serving is 100 g plain paneer. Cube or slice counts vary by how the food is cut, so the page uses grams as the reliable input.
Oil, ghee and preparation
The roti calculator adds its configured ghee amount to its plain-roti estimate: 22 kcal for a half teaspoon and 45 kcal for one teaspoon. These are fixed calculator additions, not a measurement of the ghee actually absorbed by a cooked roti.
The dal calculator applies fixed preparation presets to its base values: no-oil subtracts 20 kcal and 2 g fat, light tadka adds 15 kcal and 1.5 g fat, and restaurant-style tadka adds 65 kcal and 7 g fat per katori. These are preset adjustments, not recipe-specific measurements; the no-oil preset is a correction relative to the calculator base, not a direct IFCT value.
Plain food entries exclude added gravy, cream, oil or ghee unless the entry itself names a prepared dish. The current paneer and rice references describe plain foods. A cooked, fried or gravy version needs a complete recipe or measured ingredient quantities before its total can be calculated.
Scaled values, estimates and limits
When a calculator scales a stored serving to another gram weight, the result is marked as estimated from the FitTrackPro database serving. Values may be rounded for display. Water uptake, draining, cooking yield, ingredient brands, recipes and household serving sizes can all change the nutrition in a real portion.
Some foods or variants do not have records in the current database. We leave those values out rather than substituting an unverified number. A brand label can be more useful than a generic estimate for packaged paneer or other packaged food.
Report a data error
Use the FitTrackPro contact page to report a mismatch. Include the page URL, food name, brand or recipe, raw or cooked state, weighed amount, the value you expected and a source label or reference where possible. A screenshot of the calculator and result helps reproduce the issue.
For a primary nutrition reference, see ICMR-NIN's official publications and IFCT 2017 resources. We do not copy values from other calculator websites.