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Household Portions & Measurement Units Guide
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Everyday Indian kitchen measures (spoons, bowls, rotis, fruits) in grams & ml
🥄 Spoons & Cooking Oils
1 tbsp (Tablespoon) = 15 g / 15 ml (3 tsp — Cooking oil, ghee, honey, peanut butter)
1 tsp (Teaspoon) = 5 g / 5 ml (Tadka oil, ghee, butter, chia/flax seeds)
🥣 Bowls, Cups & Cooked Dishes
1 Bowl / Home Katori = 150–200 g / ml (Cooked dal, curd/dahi, sabzi, khichdi, soup)
1 Measuring Cup = 150 g / 200 ml (Cut fruits, salads, milk, cooked rice)
🥛 Glasses & Beverages
1 Standard Glass = 200–250 ml (Chaas, warm milk, lime water, plain water)
1 Liter (L) = 1,000 ml ≈ 4 to 5 glasses (Aim for 2.5–3.5L daily hydration)
🫓 Breads, Rotis & Chillas
1 Roti / Phulka = 30–35 g cooked (6-inch thin wheat roti, ~70-80 kcal)
1 Slice Bread = 28–30 g (Whole wheat toast, ~70 kcal)
1 Besan Chilla = 80 g | 1 Idli = 40 g
🥚 Proteins & Dairy
1 Whole Egg = 50 g (~6g protein, ~70 kcal). Egg white is ~33g (~3.5g protein)
100 g Paneer / Tofu (Palm-sized block, ~18–22g protein)
1 Scoop Whey / Plant Protein = 30 g (~24–27g protein)
🥜 Nuts & 🍎 Fresh Fruits
1 Almond = 1.2 g (~7 kcal) (5 almonds = ~6g)
1 Walnut Half = 2.0 g (~13 kcal) (2 halves = ~4g)
1 Medium Apple = 150–180 g | 1 Banana = 100–118 g
💡 Kitchen Rule (Raw vs. Cooked): Raw lentils (dals), oats, and rice swell to 2.5–3x their weight when cooked with water. 30g raw dry dal yields ~90–100g cooked dal in your bowl.