How to Use the Food Nutrition Lookup

Wondering how many calories are in a plate of biryani, or how much protein is in 100g of daal? The Food Nutrition Lookup gives you instant answers from a database that includes Pakistani, Middle Eastern, Western, and Asian foods.

Step 1: Search for a food

Type the food name in the search box — try "chicken karahi", "roti", "oats", or "apple". Results appear as you type. If your exact dish is not listed, search for its main ingredient (e.g. "chicken breast" instead of a specific curry recipe).

Step 2: Read the nutrition panel

Each food shows calories per 100g plus protein, carbs, and fat, along with key vitamins and minerals. Values are per 100 grams unless stated otherwise — adjust mentally for your portion (a medium roti is roughly 40g).

Step 3: Compare and choose

Search two similar foods side by side — for example, white rice vs. brown rice, or full-fat vs. low-fat yogurt — and pick the one that fits your goal. Small swaps, repeated daily, are how diets actually change.

Step 4: Send it to your Meal Log

Found what you ate? Add it straight to your Meal Log so it counts toward your daily totals — see our Meal Log guide for the full workflow. Members' logs are saved to their account; guests can look things up freely without signing up. Building a high-protein diet? Start with our 10 high-protein desi foods list.