11 Simple Steps to Macro Counting Indian Food

5. Learn the macros of common staples: roti, rice, dal, paneer

Knowing typical macro ranges for staples makes quick tracking possible. A medium whole-wheat roti (about 40–50 g dough) is mainly carbs with a small amount of protein. Cooked white rice and brown rice differ mainly in fibre—brown rice offers more fibre for the same calories. Dal varieties are a primary protein source in vegetarian Indian diets; cooked lentils deliver both protein and carbs, and pairing them with roti completes the amino-acid picture. Paneer is a concentrated source of protein and fat; the macros change with the fat level—low-fat paneer has more protein per calorie than full-fat varieties. Keep a short cheat-sheet for your kitchen listing grams of protein, carbs, and fats for one roti, one cup cooked dal, half a cup cooked rice, and 100 g paneer. That list speeds up entry into apps and helps you balance meals on the fly—use it like a reference from Dadi’s kitchen but with numbers beside each item.