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ULak Micros

The ULak Micros app is coming to iPhone and Android. Join early access

Small amounts. Big jobs.

A woman needs about 29 mg of iron a day, roughly the weight of one grain of rice. Yet 57% of women in India are anaemic.1

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One grain of rice, about 25 mg
  • 29 mgIron a dayAbout one grain of rice
  • 1,000 mgCalcium a dayAbout 40 grains
  • 2.2 µgVitamin B₁₂ a dayA ten-thousandth of one grain

In every ULak Micros plan

nutrients tracked, 43 of them balanced to a target

Beyond calories. Down to the last micro.

Your diet plan is balanced against 43 ICMR-NIN 2020 targets, from protein and fibre to iron, folate and B₁₂, and tracks 5 more. Calories are only the first line.2

See diet plansHow we check
  • Energy
  • Carbohydrates
  • Fibre
  • Soluble fibre
  • Fat
  • Saturated fat
  • Monounsaturated fat
  • Polyunsaturated fat
  • Omega-6
  • Omega-3
  • EPA + DHA
  • Cholesterol
  • Protein
  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine + cystine
  • Phenylalanine + tyrosine
  • Threonine
  • Tryptophan
  • Valine
  • Vitamin A
  • Thiamin (B₁)
  • Riboflavin (B₂)
  • Niacin (B₃)
  • Pantothenic acid (B₅)
  • Vitamin B₆
  • Biotin (B₇)
  • Folate (B₉)
  • Vitamin B₁₂
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Calcium
  • Chromium
  • Copper
  • Iodine
  • Iron
  • Magnesium
  • Manganese
  • Molybdenum
  • Phosphorus
  • Potassium
  • Selenium
  • Sodium
  • Zinc

What a calorie count coversWhat a food label rarely shows

ULak Micros

Calories count. Micros matter.

Coming soon to iPhone and Android.

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MondayToday

All 48 nutrients Tap a bar

Protein: 170% (Met)Carbohydrates: 85% (Met)Total Fat: 98% (Met)Fibre: 309% (Met)Soluble Fibre: 15.1 gCalories: 100% (Met)Vitamin B1: 101% (Met)Vitamin B2: 68% (Below target)Vitamin B3: 103% (Met)Vitamin B5: 170% (Met)Vitamin B6: 102% (Met)Vitamin B7: 100% (Met)Vitamin B9: 253% (Met)Vitamin B12: 49% (Below target)Vitamin C: 295% (Met)Vitamin A (RAE): 100% (Met)Vitamin D: 4% (Below target)Vitamin E: 125% (Met)Vitamin K: 18× the target (1,860%), 1023 / 55.0 µg. No safe upper limit is set.Iron: 84% (Close)Calcium: 94% (Close)Zinc: 94% (Close)Magnesium: 206% (Met)Phosphorus: 165% (Met)Potassium: 164% (Met)Sodium: 96% (Met)Copper: 183% (Met)Manganese: 207% (Met)Selenium: 218% (Met)Chromium: 292% (Met)Molybdenum: 744% (Met)Iodine: 114% (Met)Phe + Tyrosine: 512% (Met)Valine: 291% (Met)Threonine: 337% (Met)Tryptophan: 339% (Met)Met + Cysteine: 237% (Met)Leucine: 272% (Met)Isoleucine: 285% (Met)Lysine: 275% (Met)Histidine: 362% (Met)Omega-6 (Linoleic): 148% (Met)Omega-3 (ALA): 103% (Met)Omega-3 (EPA + DHA): 0 mgSaturated Fats: 63% (Met)Monounsaturated Fats: 17.6 gPolyunsaturated Fats: 107% (Met)Cholesterol: 35.8 mg
Energy
1,777/1,772 kcal
Protein
85/50 g
Micros met
20/26

Running low today

  • Vitamin D0.6 / 15 µg
  • Vitamin B₁₂1.1 / 2.2 µg
  • Iron24.3 / 29 mg
Your planMonday

The week meets 40 of 43 targets

Breakfast330 kcal

Pesarattu, ullipaya pachadi

Lunch642 kcal

Dampudu biyyam annam, munagakaya pappu charu, mushroom tomato kura, perugu

Snack171 kcal

Senaga guggillu with raw mango

Dinner634 kcal

Sajja rotte, palakura pappu, dondakaya palli kura, carrot perugu pachadi

ULak Micros Pro

78 minutes back on every plan.3

For dietitians and nutrition coaches. Free for 3 clients.

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Clients / Plans / Week 1Send on WhatsApp
Energy
1,494/1,466 kcal
Protein
58/55 g
Targets met
40/43

Nutrients to work on

  • Vitamin DNot reachable from food
  • Vitamin B₁₂Not reachable from food
  • Riboflavin (B₂)Below target
  • SodiumUnder 2,000 mg

Microgauge

The calorie tracker that measures micronutrients. Free.

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615kcal
29.7g protein

Share of your day’s target, from this meal

  • Folate44%
  • Iron22%
  • Vitamin B₁₂0%

Guides

Food and health in India, with every source listed.

Read the guidesHow we write them
  • From our Food libraryWhich Andhra dishes are highest in iron?4 sources · 1 min read
  • From our Food libraryWhich vegetarian Indian dishes are highest in calcium?3 sources · 1 min read

The science

43 nutrient targets. Every one checked.2

See the methodsSources
  • kcal
  • Pro
  • Carb
  • Fat
  • Fib
  • A
  • B₁
  • B₂
  • B₃
  • B₅
  • B₆
  • B₇
  • B₉
  • B₁₂
  • C
  • D
  • E
  • K₁
  • Fe
  • Ca
  • Zn
  • Mg
  • K
  • Na
  • P
  • Se
  • Cu
  • Mn
  • Cr
  • Mo
  • Leu
  • Ile
  • Val
  • Lys
  • Met
  • Phe
  • Thr
  • Trp
  • His
  • SFA
  • PUFA
  • ω-6
  • ω-3
  • Energy and macros 5
  • Vitamins 13
  • Minerals 12
  • Amino acids 9
  • Fats 4

Targets: ICMR-NIN 2020 · Foods: Indian food composition data · Guidelines: DGI 2024

Food library

449 dishes, down to the micro.

ExploreSearch a food
Pesarattu
పెసరట్టు · 1 serving
268kcal
13.9g protein
10.8g fibre
  • Magnesium 27%
  • Folate 20%
  • Iron 9%