Nutrition Analysis Tool

Nutrition Plate Builder

Build your Indian thali and see the nutrition story. Focus on iron, folate, calcium, and protein — the nutrients every woman needs.

Choose Your Foods

Your Thali

0 total calories

Key Nutrients (% of Daily Need)

🩸 Iron 0.0mg / 18mg

Low

🧬 Folate 0ug / 400ug

Low

🦴 Calcium 0mg / 1000mg

Low

💪 Protein 0g / 46g

Low

Smart Suggestions

🩸

Iron

Low iron! Add palak, rajma, chole, or jaggery to your plate.

🦴

Calcium

Low calcium! Add dahi, paneer, milk, or sesame seeds.

🧬

Folate

Low folate! Add rajma, chole, methi, or broccoli.

💪

Protein

Low protein! Add dal, egg, paneer, or chicken.

Daily Nutrition Guide for Women

Recommended daily intake varies by life stage. Here is a quick reference.

👩

Adult Women

19-50 years

Calories ~2,000 kcal

Protein 46g

Iron 18mg

Folate 400ug

Calcium 1,000mg

🤰

Pregnancy

Increased needs

Calories ~2,200 kcal +200

Protein 71g +25

Iron 27mg +9

Folate 600ug +200

Calcium 1,000mg

🤱

Lactation

Breastfeeding needs

Calories ~2,500 kcal +500

Protein 71g +25

Iron 9mg -9

Folate 500ug +100

Calcium 1,000mg

Medical Disclaimer

This tool provides general nutritional information for educational purposes only. It is not a substitute for professional dietary advice, medical diagnosis, or treatment. Always consult a registered dietitian or healthcare provider for personalized nutrition guidance, especially during pregnancy or lactation.

100% Private

All calculations happen in your browser. No data is sent to any server. Your nutrition choices are never stored or tracked. Your health data stays with you.

Want personalized nutrition guidance?

SHELY Care connects you with expert dietitians who understand Indian nutrition and women's health.

Explore More Tools Talk to a Nutritionist