Cheeni rozana
<25
gram (6 chamach)
Namak rozana
<5
gram (1 chamach)
Protein wali cheezein
| Cheez | Miqdaar | kcal | Protein | Fiber |
|---|
| Chicken breast (bina chilke, pakka) | 100 g / 1 hatheli | 165 | 31 g | 0 |
| Chicken (chilke ke saath) | 100 g | 240 | 27 g | 0 |
| Chicken salan (aam ghar ka) | 1 katori | 220 | 25 g | 1 g |
| Bakre ka gosht (pakka) | 100 g | 250 | 26 g | 0 |
| Qeema (kam charbi wala) | 1 katori | 280 | 26 g | 0 |
| Kaleji | 100 g | 175 | 26 g | 0 |
| Machli (rohu, pakki) | 100 g | 145 | 21 g | 0 |
| Anda (ubla) | 1 bara | 72 | 6 g | 0 |
| Anda (tala hua, 1 chamach tel) | 1 bara | 130 | 6 g | 0 |
Doodh aur dahi
| Cheez | Miqdaar | kcal | Protein | Fiber |
|---|
| Doodh (full cream) | 1 glass, 250 ml | 150 | 8 g | 0 |
| Doodh (low fat) | 1 glass, 250 ml | 105 | 8 g | 0 |
| Dahi (full cream) | 1 katori, 200 g | 120 | 7 g | 0 |
| Lassi (namkeen, bina cheeni) | 1 glass | 100 | 6 g | 0 |
| Lassi (meethi) | 1 glass | 220 | 6 g | 0 |
| Paneer | 50 g | 130 | 9 g | 0 |
| Chai (doodh + 2 chamach cheeni) | 1 cup | 120 | 2 g | 0 |
| Chai (doodh, bina cheeni) | 1 cup | 55 | 2 g | 0 |
Daal aur phaliyan — protein + fiber dono
| Cheez | Miqdaar | kcal | Protein | Fiber |
|---|
| Chana (safed, pakka) | 1 katori, 200 g | 250 | 18 g | 15 g |
| Kaala chana (pakka) | 1 katori, 200 g | 240 | 17 g | 16 g |
| Lobia (pakka) | 1 katori, 200 g | 230 | 15 g | 13 g |
| Masoor ki daal (tarke ke saath) | 1 katori, 200 g | 170 | 10 g | 7 g |
| Moong ki daal | 1 katori, 200 g | 160 | 10 g | 7 g |
| Chana daal | 1 katori, 200 g | 200 | 12 g | 9 g |
| Moongphali | 1 mutthi, 25 g | 145 | 6 g | 2 g |
Ye chart ka sab se ahem hissa hai
Chana aur lobia woh do cheezein hain jo protein aur fiber dono deti hain — aur sasti hain. Gosht mein fiber sifar hai; sabzi mein protein qareeb sifar. Sirf phaliyan dono deti hain.
Roti, chawal, anaaj
| Cheez | Miqdaar | kcal | Protein | Fiber |
|---|
| Roti (chakki ka saabut atta) | 1 darmiyani, ~50 g | 140 | 4 g | 3 g |
| Roti (safed atta / maida) | 1 darmiyani | 135 | 4 g | 1 g |
| Tandoori roti (bari) | 1 | 200 | 6 g | 4 g |
| Naan | 1 | 280 | 8 g | 1 g |
| Paratha | 1 | 300 | 5 g | 2 g |
| Chawal (saada, pakke) | 1 katori, 150 g | 195 | 4 g | 1 g |
| Biryani / pulao | 1 plate | 550 | 18 g | 2 g |
| Dalia / oats | 1 katori pakka | 150 | 5 g | 4 g |
Sabzi — jitni marzi khaayein
| Cheez | Miqdaar | kcal | Protein | Fiber |
|---|
| Kheera | 1 katori | 15 | 1 g | 1 g |
| Tamatar | 1 katori | 20 | 1 g | 1 g |
| Gajar (kachi) | 1 katori, 100 g | 40 | 1 g | 3 g |
| Palak (pakki) | 1 katori | 45 | 3 g | 3 g |
| Band gobhi | 1 katori | 25 | 1 g | 2 g |
| Bhindi (pakki, kam tel) | 1 katori | 80 | 2 g | 4 g |
| Kaddu / tori | 1 katori | 50 | 1 g | 2 g |
| Aloo (ubla) | 1 darmiyana, 150 g | 130 | 3 g | 3 g |
| Aloo (tala hua / fries) | 1 katori | 320 | 3 g | 3 g |
Aloo par safai: aloo bura nahi hai. Ubla hua aloo bilkul theek hai — fiber bhi deta hai, potassium bhi. Masla talne ka hai. Wohi aloo tel mein ja kar dhaai guna calorie ka ho jaata hai.
Phal
| Cheez | Miqdaar | kcal | Fiber |
|---|
| Amrood | 1 darmiyana | 70 | 5 g |
| Seb (chilke ke saath) | 1 darmiyana | 95 | 4 g |
| Kela | 1 darmiyana | 105 | 3 g |
| Aam | 1 poora | 200 | 3 g |
| Tarbooz | 1 katori | 45 | 1 g |
| Malta / kinnu | 1 darmiyana | 60 | 3 g |
| Khajoor | 2 daane | 140 | 3 g |
| Phal ka juice (glass) | 250 ml | 120 | 0 g |
Juice ya saabut phal?
Ek glass juice banane mein 3–4 santre lagte hain — aur fiber sara nikal kar phenk diya jaata hai. Nateeja: teen phalon ki sugar, sifar fiber, aur pait phir bhi khaali. Hamesha saabut phal khaayein, juice na piyein.
Tel, ghee aur cheeni
| Cheez | Miqdaar | kcal |
|---|
| Tel (koi bhi — sarson, canola, sunflower) | 1 bara chamach | 120 |
| Desi ghee | 1 bara chamach | 135 |
| Makhan | 1 bara chamach | 100 |
| Cheeni | 1 chota chamach | 16 |
| Shehad | 1 chota chamach | 21 |
Yaad rakhein
Har tarah ka tel barabar calorie ka hai. "Olive oil sehatmand hai" — theek hai, uske fat ki qism behtar hai. Magar calorie utni hi hai. Zaitoon ka tel zyada daalne se woh kam calorie ka nahi ho jaata.
Ye cheezein hoshiyari se
| Cheez | Miqdaar | kcal | Kitni roti ke barabar |
|---|
| Samosa | 1 | 250 | ~2 roti |
| Pakore | 1 chhoti plate | 300 | ~2 roti |
| Cold drink | 500 ml bottle | 210 | ~1½ roti |
| Biscuit (chai wale) | 4 daane | 200 | ~1½ roti |
| Gulab jamun | 2 daane | 300 | ~2 roti |
| Jalebi | 100 g | 400 | ~3 roti |
| Nihari | 1 katori | 450 | ~3 roti |
| Chicken burger + fries | 1 | 800 | ~6 roti |
Haath ka taraazu
| Haath | Kis ke liye | Har khane mein |
|---|
| Hatheli | Gosht, chicken, machli | 1 hatheli (aurat) / 1–2 (mard) |
| Mutthi | Chawal, daal, chana | 1 mutthi |
| Dono haath | Sabzi aur salad | Jitna bhar jaaye |
| Angootha | Tel, ghee, moongphali | 1 angootha |
Plate ka usool
Aadhi plate sabzi aur salad · Chauthai protein · Chauthai roti ya chawal
Sources & accuracy
Composition figures from USDA FoodData Central, with food-group framing from the Pakistan Dietary Guidelines for Better Nutrition. Daily limits from the WHO healthy diet fact sheet and Reynolds et al., The Lancet 2019 (fiber).
These are estimates, good to roughly ±15%. Three real sources of error, stated plainly: Pakistani atta, desi chicken and buffalo milk are not identical to their USDA equivalents; home cooking varies enormously in oil; and "ek katori" spans 150–250 g depending on the house. Cooked-dish figures assume moderate home cooking with about 1½ tablespoons of oil per katori. Precise enough to steer by, not precise enough to argue about.