What it costs to eatখেতে কত খরচ
This is a personal finance site, and protein is the expensive macronutrient with a floor under it. So the obvious question gets asked.
এটা টাকার সাইট, আর প্রোটিনই দামি অংশ যার একটা সর্বনিম্ন আছে। তাই স্পষ্ট প্রশ্নটা করাই হয়।
The cheapest protein you will actually eatযে প্রোটিন আপনি সত্যিই খাবেন, সবচেয়ে সস্তা
Per 100 g of protein. This is the number that changes behaviour: protein is the expensive macronutrient and the one with a floor, so it is a real optimisation with a real answer.প্রতি ১০০ গ্রাম প্রোটিনের দাম। এই সংখ্যাটাই আচরণ বদলায়: প্রোটিনই দামি অংশ আর এরই একটা সর্বনিম্ন আছে, তাই এটা সত্যিকারের একটা হিসাব যার সত্যিকারের উত্তর আছে।
| Foodখাবার | Per 100 g proteinপ্রতি ১০০ গ্রাম প্রোটিন | In one portionএক ভাগে |
|---|---|---|
| raw mug dal, 100 g (dry)USDA FoodData Central, SR Legacy | ৳58.62026-08 | 23.9 g |
| raw parboiled rice (siddho chal), 100 g (dry)Food Composition Table for Bangladesh, INFS Dhaka, 2013; magnesium, sugars and water from USDA FoodData Central, SR Legacy | ৳93.32026-08 | 7.5 g |
| cooked masoor dal (thin, home style), 1 bowlINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | ৳2002026-08 | 7.5 g |
| boiled egg, 1USDA FoodData Central, SR Legacy | ৳2062026-08 | 6.3 g |
| cooked mug dal, 1 bowlINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | ৳2122026-08 | 8.5 g |
| roti (atta, made), 1 pieceFood Composition Table for Bangladesh, INFS Dhaka, 2013; magnesium, sugars and water from USDA FoodData Central, SR Legacy | ৳2162026-08 | 3.7 g |
| panta bhat (cooked rice soaked in water overnight), 1 cupFood Composition Table for Bangladesh, INFS Dhaka, 2013; magnesium, sugars and water from USDA FoodData Central, SR Legacy | ৳2382026-08 | 4.2 g |
| raw chira (flattened rice), 30 g (dry)Food Composition Table for Bangladesh, INFS Dhaka, 2013; magnesium, sugars and water from USDA FoodData Central, SR Legacy | ৳2382026-08 | 2.1 g |
Reference figures for arithmetic, checked in August 2026, naming no shop. There are no links here and there will not be: the moment this recommends where to buy something it stops being a calculator.হিসাবের জন্য রেফারেন্স সংখ্যা, ২০২৬ সালের অগাস্টে যাচাই করা, কোনো দোকানের নাম নেই। এখানে কোনো লিংক নেই আর থাকবেও না: কোথা থেকে কিনবেন তা বলতে শুরু করলেই এটা আর ক্যালকুলেটর থাকে না।
The libraryতালিকা
83 portions across both places. Every rice, dal and pasta row says whether it is cooked or dry: rice roughly triples in weight when cooked, and that is the most common single error in calorie counting.দুই জায়গা মিলিয়ে ৮৩টি ভাগ। প্রতিটি ভাত, ডাল আর পাস্তার সারিতে লেখা আছে সেটা রান্না করা না কাঁচা: রান্না হলে চালের ওজন প্রায় তিন গুণ হয়, আর ক্যালোরি গোনার সবচেয়ে সাধারণ ভুলটাই এটা।
| Portionভাগ | kcal | Proteinপ্রোটিন | Fibreআঁশ | Price, and when it was checkedদাম, আর কবে যাচাই করা |
|---|---|---|---|---|
| cooked white rice, 1 cupUSDA FoodData Central, SR Legacy | 205 | 4.3 | 0.6 | - |
| raw white rice, 100 g (dry, before cooking)USDA FoodData Central, SR Legacy | 365 | 7.1 | 1.3 | - |
| raw masoor dal (red lentils), 100 g (dry)USDA FoodData Central, SR Legacy | 352 | 24.6 | 10.7 | - |
| cooked chickpeas (chola), 1 cupUSDA FoodData Central, SR Legacy | 269 | 14.5 | 12.5 | - |
| boiled potato, 1 mediumUSDA FoodData Central, SR Legacy | 130 | 2.8 | 2.7 | - |
| plain yoghurt (tok doi), 1 cupUSDA FoodData Central, SR Legacy | 122 | 7.0 | 0.0 | - |
| black tea with 2 teaspoons of sugar, 1 cupUSDA FoodData Central, SR Legacy, tea plus the sugar counted in | 34 | 0.0 | 0.0 | - |
| sugar, 1 teaspoonUSDA FoodData Central, SR Legacy | 16 | 0.0 | 0.0 | - |
| iodised salt, 1 teaspoonUSDA FoodData Central, SR Legacy; iodine at Bangladesh's 20 mg/kg household standard, before cooking losses | 0 | 0.0 | 0.0 | - |
| cooked parboiled rice (siddho chal), 1 cupFood Composition Table for Bangladesh, INFS Dhaka, 2013; magnesium, sugars and water from USDA FoodData Central, SR Legacy | 194 | 4.5 | 1.4 | ৳11.02026-08 |
| raw parboiled rice (siddho chal), 100 g (dry)Food Composition Table for Bangladesh, INFS Dhaka, 2013; magnesium, sugars and water from USDA FoodData Central, SR Legacy | 370 | 7.5 | 1.8 | ৳7.002026-08 |
| panta bhat (cooked rice soaked in water overnight), 1 cupFood Composition Table for Bangladesh, INFS Dhaka, 2013; magnesium, sugars and water from USDA FoodData Central, SR Legacy | 195 | 4.2 | 0.8 | ৳10.02026-08 |
| khichuri (cooked), 1 plateINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 430 | 13.0 | 5.5 | ৳60.02026-08 |
| roti (atta, made), 1 pieceFood Composition Table for Bangladesh, INFS Dhaka, 2013; magnesium, sugars and water from USDA FoodData Central, SR Legacy | 124 | 3.7 | 3.1 | ৳8.002026-08 |
| paratha (fried), 1 pieceINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 226 | 4.1 | 2.6 | ৳15.02026-08 |
| luchi (deep fried), 1 pieceINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 138 | 2.2 | 0.6 | ৳10.02026-08 |
| polao (cooked), 1 cupINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 310 | 6.0 | 1.2 | ৳45.02026-08 |
| kacchi biryani, 1 restaurant platerestaurant plate, midpoint of the range at DIET.md §14 | 900 | 33.0 | 3.0 | ৳3502026-08 |
| muri (puffed rice), 1 cupFood Composition Table for Bangladesh, INFS Dhaka, 2013; magnesium, sugars and water from USDA FoodData Central, SR Legacy | 58 | 1.0 | 0.3 | ৳4.002026-08 |
| raw chira (flattened rice), 30 g (dry)Food Composition Table for Bangladesh, INFS Dhaka, 2013; magnesium, sugars and water from USDA FoodData Central, SR Legacy | 105 | 2.1 | 1.2 | ৳5.002026-08 |
| jhalmuri, 1 cupINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 190 | 4.0 | 1.8 | ৳20.02026-08 |
| cooked masoor dal (thin, home style), 1 bowlINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 140 | 7.5 | 5.0 | ৳15.02026-08 |
| cooked mug dal, 1 bowlINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 150 | 8.5 | 5.5 | ৳18.02026-08 |
| raw mug dal, 100 g (dry)USDA FoodData Central, SR Legacy | 347 | 23.9 | 16.3 | ৳14.02026-08 |
| ilish (hilsa) curry, 1 pieceINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 245 | 16.0 | 0.0 | ৳1802026-08 |
| rui curry, 1 pieceINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 150 | 15.0 | 0.0 | ৳60.02026-08 |
| small fish (mola or kachki, cooked whole), 1 small bowlINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 110 | 11.5 | 0.0 | ৳35.02026-08 |
| chingri (prawn) curry, 1 small bowlINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 150 | 15.0 | 0.0 | ৳90.02026-08 |
| chicken curry, 1 piece with gravyINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 195 | 18.0 | 0.5 | ৳70.02026-08 |
| beef curry, 1 piece with gravyINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 265 | 19.0 | 0.4 | ৳1202026-08 |
| boiled egg, 1USDA FoodData Central, SR Legacy | 78 | 6.3 | 0.0 | ৳13.02026-08 |
| fried egg, 1INFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 130 | 6.5 | 0.0 | ৳16.02026-08 |
| alu bhaji (potato, cooked with oil), 1 cupINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 210 | 3.0 | 2.8 | ৳20.02026-08 |
| lal shak (red amaranth, cooked), 1 cupINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 70 | 3.0 | 2.5 | ৳12.02026-08 |
| palong shak (spinach, cooked), 1 cupINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 62 | 3.2 | 2.4 | ৳12.02026-08 |
| begun bhaji (aubergine, cooked), 1 cupINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 135 | 2.0 | 3.2 | ৳18.02026-08 |
| mixed vegetable curry (sobji), 1 cupINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 130 | 3.0 | 4.0 | ৳25.02026-08 |
| lau (bottle gourd) curry, 1 cupINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 70 | 1.2 | 1.5 | ৳15.02026-08 |
| korola bhaji (bitter gourd, cooked), 1 cupINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 95 | 1.8 | 2.6 | ৳18.02026-08 |
| banana, 1 mediumUSDA FoodData Central, SR Legacy | 89 | 1.1 | 2.6 | ৳12.02026-08 |
| mango, 1 mediumUSDA FoodData Central, SR Legacy | 120 | 1.6 | 3.2 | ৳50.02026-08 |
| kathal (jackfruit), 1 cup of bulbsUSDA FoodData Central, SR Legacy | 143 | 2.6 | 2.3 | ৳40.02026-08 |
| pepe (papaya), 1 cupUSDA FoodData Central, SR Legacy | 62 | 1.0 | 2.5 | ৳20.02026-08 |
| peyara (guava), 1 mediumUSDA FoodData Central, SR Legacy | 68 | 2.6 | 5.4 | ৳15.02026-08 |
| milk tea (dudh cha), 1 cupINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 95 | 2.5 | 0.0 | ৳12.02026-08 |
| cow's milk (full fat), 1 cupFood Composition Table for Bangladesh, INFS Dhaka, 2013; magnesium, selenium, sugars and water from USDA FoodData Central, SR Legacy | 155 | 8.0 | 0.0 | ৳30.02026-08 |
| full cream milk powder, 2 tablespoonsDhaka retail pack label, per 100 g; magnesium, sugars and water from USDA FoodData Central, SR Legacy | 100 | 5.2 | 0.0 | ৳20.02026-08 |
| mishti (roshogolla), 1 pieceINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 150 | 3.0 | 0.0 | ৳25.02026-08 |
| misti doi (sweet yoghurt), 1 cupINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 145 | 4.0 | 0.0 | ৳40.02026-08 |
| singara, 1 pieceINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 195 | 3.5 | 2.0 | ৳12.02026-08 |
| samosa, 1 pieceINFS Bangladesh FCT 2013, cooked with the oil counted in; any magnesium, iodine, selenium, sugars and water figure is composed from the ingredients | 175 | 3.2 | 1.6 | ৳12.02026-08 |
| soyabean cooking oil, 1 tablespoonUSDA FoodData Central, SR Legacy | 124 | 0.0 | 0.0 | ৳3.002026-08 |
| mustard oil, 1 tablespoonUSDA FoodData Central, SR Legacy | 124 | 0.0 | 0.0 | ৳4.002026-08 |
| ghee, 1 tablespoonUSDA FoodData Central, SR Legacy | 115 | 0.0 | 0.0 | ৳20.02026-08 |
The oil nobody measuresযে তেল কেউ মাপে না
A curry's oil is poured, not weighed, and it is invisible in the finished dish. Two tablespoons is about 250 kcal and it is routine to use more, so across a week of home cooking this is often the single largest unlogged thing in a diet, larger than any snack anybody feels guilty about.তরকারির তেল ঢালা হয়, মাপা হয় না, আর রান্না শেষে সেটা চোখে পড়ে না। দুই টেবিল চামচ প্রায় ২৫০ ক্যালোরি, আর এর বেশি ব্যবহার করাই স্বাভাবিক, তাই এক সপ্তাহের ঘরের রান্নায় খাবারের হিসাবে না লেখা জিনিসের মধ্যে এটাই প্রায়ই সবচেয়ে বড়, যেকোনো নাশতার চেয়েও বড়, যেটা নিয়ে মানুষ অপরাধবোধে ভোগে।