The Complete Nutritional Guide
to Common Indian Foods
comprehensive, data-driven reference covering 66 foods across 9 categories — macronutrients, vitamins, minerals, and bioactive compounds, compiled from IFCT-2017, USDA FoodData Central, and ICMR-NIN 2020.
Navigating a traditional diet requires an accurate and Complete Nutrition Chart of Indian Foods. This extensive guide features dozens of detailed profiles, offering a full breakdown of the macros and micronutrients in Indian food for your daily meals. By utilizing this Complete Nutrition Chart of Indian Foods, you can easily track the calories in traditional Indian meals, whether you are enjoying homemade dal, fresh roti, or a rich curry. Dive into our healthy Indian diet macro database to compare vegetarian and non vegetarian Indian food nutrition side by side. Rely on this Complete Nutrition Chart of Indian Foods to get the precise data you need for optimal health and accurate meal planning.
Why Indian Foods Are Nutritionally Exceptional
India’s food tradition is not merely culinary — it is nutritional architecture built over millennia. The diversity of cereals, pulses, vegetables, spices, and fermented foods that constitute the everyday Indian diet delivers a remarkably broad spectrum of nutrients, phytochemicals, and gut-supporting compounds that modern nutritional science is only beginning to quantify.
This database covers 66 commonly consumed Indian foods spanning cereals and millets, pulses and legumes, vegetables, fruits, dairy and eggs, meat and fish, nuts and seeds, spices, and composite traditional dishes. Each food has been profiled across approximately 37 nutrients — including all macronutrients, 11 key vitamins, 12 minerals, and a detailed bioactive compound catalogue — drawing from the Indian Food Composition Tables 2017 (NIN-ICMR, Hyderabad), USDA FoodData Central, and peer-reviewed nutritional biochemistry literature.
The goal is to serve health-conscious individuals, dietitians, food researchers, and agribusiness professionals who need scientifically grounded, India-first nutritional data in a single reference.
Table 1
Macronutrients per 100 g
All values are per 100 g of the food in its standard state (raw unless the food name specifies cooked). This standardised basis allows direct comparison across all foods regardless of typical serving size. Water content is included as it influences energy density — high-water foods (vegetables, fruits) are naturally low-calorie.
ICMR-NIN 2020 Reference Daily Values (adult): Energy ~2000 kcal | Protein 0.8–1.0 g/kg BW | Total Fat <30% energy | Sat Fat <10% energy | Carbs 55–65% energy | Fiber ≥25 g/day | Added Sugar <10% energy
| Food Name | Category | State | Energy (kcal) | Protein (g) | Total Fat (g) | Carbs (g) | Fiber (g) | Sugar (g) | Sat Fat (g) | Water (g) |
|---|---|---|---|---|---|---|---|---|---|---|
| Ghee | Dairy & Eggs | Raw | 900 | 0.0 | 99.5 | 0.0 | 0 | 0.0 | 61.9 | 0.0 |
| Papaya (ripe) | Fruits | Raw | 43 | 0.5 | 0.3 | 11.0 | 1.7 | 7.8 | 0.1 | 88.1 |
| Bottle Gourd / Lauki | Vegetables | Raw | 15 | 0.6 | 0.0 | 3.4 | 0.5 | 1.5 | 0.0 | 95.5 |
| Cucumber (raw) | Vegetables | Raw | 15 | 0.7 | 0.1 | 3.6 | 0.5 | 1.7 | 0.0 | 95.2 |
| Mango (ripe) | Fruits | Raw | 60 | 0.8 | 0.4 | 15.0 | 1.6 | 13.7 | 0.1 | 83.5 |
| Tomato (raw) | Vegetables | Raw | 18 | 0.9 | 0.2 | 3.9 | 1.2 | 2.6 | 0.0 | 94.5 |
| Amla / Indian Gooseberry | Fruits | Raw | 44 | 0.9 | 0.6 | 10.2 | 4.3 | 0.0 | 0.1 | 87.9 |
| Bitter Gourd / Karela | Vegetables | Raw | 17 | 1.0 | 0.2 | 3.7 | 2.8 | 1.7 | 0.0 | 94.0 |
| Onion (raw) | Vegetables | Raw | 40 | 1.1 | 0.1 | 9.3 | 1.7 | 4.2 | 0.0 | 89.1 |
| Banana (ripe) | Fruits | Raw | 89 | 1.1 | 0.3 | 23.0 | 2.6 | 12.2 | 0.1 | 74.9 |
| Pomegranate | Fruits | Raw | 83 | 1.7 | 1.2 | 18.7 | 4.0 | 13.7 | 0.1 | 77.9 |
| Cauliflower (raw) | Vegetables | Raw | 25 | 1.9 | 0.3 | 5.0 | 2.0 | 1.9 | 0.0 | 92.1 |
| Lady's Finger / Okra | Vegetables | Raw | 33 | 1.9 | 0.2 | 7.5 | 3.2 | 1.5 | 0.0 | 89.6 |
| Poha / Flattened Rice | Cereals & Grains | Cooked | 122 | 2.0 | 0.5 | 27.0 | 0.9 | 0.1 | 0.1 | 69.5 |
| Sweet Potato (cooked) | Vegetables | Cooked | 86 | 2.0 | 0.1 | 20.1 | 3.3 | 4.2 | 0.0 | 77.3 |
| Drumstick / Moringa Pods | Vegetables | Raw | 37 | 2.1 | 0.2 | 8.5 | 3.2 | 3.2 | 0.0 | 88.2 |
| Idli (rice+urad dal) | Traditional Dishes | Raw | 96 | 2.1 | 0.5 | 19.8 | 1.0 | 0.3 | 0.1 | 72.0 |
| Brown Rice (cooked) | Cereals & Grains | Cooked | 111 | 2.6 | 0.9 | 23.0 | 1.8 | 0.0 | 0.2 | 73.1 |
| Guava | Fruits | Raw | 68 | 2.6 | 1.0 | 14.3 | 5.4 | 8.9 | 0.3 | 80.8 |
| Basmati Rice (cooked) | Cereals & Grains | Cooked | 130 | 2.7 | 0.3 | 28.7 | 0.4 | 0.0 | 0.1 | 68.4 |
| Broccoli (raw) | Vegetables | Raw | 34 | 2.8 | 0.4 | 6.6 | 2.6 | 1.7 | 0.0 | 89.3 |
| Spinach (raw) | Vegetables | Raw | 23 | 2.9 | 0.4 | 3.6 | 2.2 | 0.4 | 0.1 | 91.4 |
| Palak / Cooked Spinach | Vegetables | Cooked | 23 | 3.0 | 0.4 | 3.8 | 2.4 | 0.4 | 0.1 | 91.0 |
| Cow Milk (full fat) | Dairy & Eggs | Raw | 61 | 3.2 | 3.3 | 4.8 | 0 | 4.8 | 2.1 | 88.0 |
| Poha (cooked, with veg) | Traditional Dishes | Cooked | 122 | 3.2 | 4.5 | 24.5 | 1.5 | 1.0 | 0.5 | 67.0 |
| Maize / Corn (yellow) | Cereals & Grains | Raw | 86 | 3.3 | 1.2 | 19.0 | 2.7 | 3.2 | 0.2 | 76.0 |
| Dosa (plain, thin) | Traditional Dishes | Raw | 166 | 3.4 | 4.4 | 26.8 | 0.8 | 0.4 | 0.7 | 60.0 |
| Dalia / Broken Wheat | Cereals & Grains | Raw | 111 | 4.0 | 0.5 | 23.6 | 4.5 | 0.3 | 0.1 | 71.0 |
| Quinoa (cooked) | Cereals & Grains | Cooked | 120 | 4.4 | 1.9 | 21.3 | 2.8 | 0.9 | 0.2 | 71.6 |
| Methi / Fenugreek Leaves | Vegetables | Raw | 49 | 4.4 | 0.9 | 6.0 | 2.7 | 0.9 | 0.1 | 86.1 |
| Green Peas (cooked) | Pulses & Legumes | Cooked | 78 | 5.4 | 0.4 | 14.4 | 5.1 | 5.7 | 0.1 | 79.0 |
| Khichdi (moong+rice) | Traditional Dishes | Raw | 91 | 5.5 | 2.0 | 17.5 | 2.5 | 0.5 | 0.3 | 73.0 |
| Garlic (raw) | Vegetables | Raw | 149 | 6.4 | 0.5 | 33.1 | 2.1 | 1.0 | 0.1 | 58.6 |
| Toor Dal (cooked) | Pulses & Legumes | Cooked | 99 | 6.8 | 0.4 | 17.8 | 6.0 | 2.6 | 0.1 | 74.0 |
| Moong Dal (cooked) | Pulses & Legumes | Cooked | 106 | 7.0 | 0.4 | 19.2 | 7.6 | 2.0 | 0.1 | 73.0 |
| Dal Tadka (restaurant) | Traditional Dishes | Cooked | 84 | 7.2 | 4.0 | 12.5 | 3.8 | 1.2 | 0.5 | 74.0 |
| Ragi / Finger Millet | Cereals & Grains | Raw | 351 | 7.3 | 1.5 | 72.0 | 3.6 | 1.8 | 0.3 | 13.1 |
| Rajma / Kidney Beans(cooked) | Pulses & Legumes | Cooked | 113 | 7.5 | 0.5 | 20.2 | 6.4 | 0.3 | 0.1 | 67.0 |
| Urad Dal (cooked) | Pulses & Legumes | Cooked | 104 | 8.2 | 0.6 | 18.8 | 7.5 | 0.5 | 0.2 | 70.0 |
| Curd / Dahi (full fat) | Dairy & Eggs | Raw | 61 | 8.5 | 3.3 | 4.7 | 0 | 4.7 | 2.1 | 85.0 |
| Chana Dal (cooked) | Pulses & Legumes | Cooked | 134 | 8.9 | 2.8 | 22.5 | 8.0 | 4.0 | 0.3 | 65.0 |
| Masoor Dal (red lentil,cooked) | Pulses & Legumes | Cooked | 115 | 9.0 | 0.4 | 19.6 | 7.8 | 1.8 | 0.1 | 70.0 |
| Chana / Chickpeas (cooked) | Pulses & Legumes | Cooked | 135 | 9.0 | 2.6 | 22.5 | 6.2 | 4.0 | 0.3 | 60.0 |
| Turmeric Powder | Spices & Condiments | Raw | 312 | 9.7 | 3.3 | 67.8 | 22.7 | 3.2 | 1.0 | 12.9 |
| Whole Wheat Chapati | Cereals & Grains | Raw | 292 | 9.8 | 3.4 | 52.0 | 8.0 | 0.5 | 0.6 | 31.0 |
| Jowar / Sorghum (flour) | Cereals & Grains | Raw | 356 | 10.4 | 3.5 | 72.1 | 6.7 | 2.2 | 0.5 | 10.4 |
| Black Pepper | Spices & Condiments | Raw | 251 | 10.4 | 3.3 | 63.9 | 25.3 | 0.6 | 1.4 | 12.5 |
| Egg (White Only, boiled) | Dairy & Eggs | Cooked | 52 | 10.9 | 0.2 | 0.7 | 0 | 0.4 | 0.0 | 87.6 |
| Bajra / Pearl Millet | Cereals & Grains | Raw | 356 | 11.6 | 5.0 | 67.0 | 8.5 | 0.9 | 0.9 | 11.5 |
| Coriander Seeds (dhania) | Spices & Condiments | Raw | 298 | 12.4 | 17.8 | 54.9 | 41.9 | 0.0 | 2.4 | 8.9 |
| Egg (Whole, boiled) | Dairy & Eggs | Cooked | 155 | 12.6 | 10.6 | 1.1 | 0 | 1.1 | 3.3 | 75.0 |
| Oats / Rolled Oats | Cereals & Grains | Raw | 379 | 13.2 | 6.5 | 67.7 | 10.1 | 1.1 | 1.2 | 8.2 |
| Walnuts (raw) | Nuts & Seeds | Raw | 654 | 15.2 | 65.2 | 13.7 | 6.7 | 2.6 | 6.1 | 4.1 |
| Egg (Yolk Only, raw) | Dairy & Eggs | Raw | 322 | 15.9 | 26.5 | 3.6 | 0 | 0.6 | 9.5 | 52.3 |
| Chia Seeds | Nuts & Seeds | Raw | 486 | 16.5 | 30.7 | 42.1 | 34.4 | 0.0 | 3.3 | 5.8 |
| Soybean (cooked) | Pulses & Legumes | Cooked | 173 | 16.6 | 9.0 | 9.9 | 6.0 | 3.0 | 1.3 | 63.0 |
| Rohu Fish (cooked) | Meat, Fish & Poultry | Cooked | 97 | 17.6 | 2.7 | 0.0 | 0 | 0.0 | 0.7 | 78.0 |
| Sesame Seeds (til) | Nuts & Seeds | Raw | 573 | 17.7 | 49.7 | 23.5 | 9.3 | 0.3 | 7.0 | 4.7 |
| Cumin Seeds (jeera) | Spices & Condiments | Raw | 375 | 17.8 | 22.3 | 44.2 | 10.5 | 2.3 | 1.5 | 8.1 |
| Paneer (cottage cheese) | Dairy & Eggs | Raw | 265 | 18.3 | 20.8 | 3.4 | 0 | 2.7 | 13.0 | 56.0 |
| Flaxseeds | Nuts & Seeds | Raw | 534 | 18.3 | 42.2 | 28.9 | 27.3 | 1.6 | 3.7 | 6.1 |
| Catla Fish (cooked) | Meat, Fish & Poultry | Cooked | 116 | 19.2 | 4.0 | 0.0 | 0 | 0.0 | 1.0 | 76.0 |
| Sunflower Seeds | Nuts & Seeds | Raw | 584 | 20.8 | 51.5 | 20.0 | 8.6 | 2.6 | 4.5 | 4.7 |
| Almonds (raw) | Nuts & Seeds | Raw | 579 | 21.2 | 49.9 | 21.6 | 12.5 | 4.4 | 3.7 | 4.4 |
| Groundnuts / Peanuts | Nuts & Seeds | Raw | 567 | 25.8 | 49.2 | 16.1 | 8.5 | 4.7 | 6.8 | 6.5 |
| Chicken Breast (cooked) | Meat, Fish & Poultry | Cooked | 165 | 31.0 | 3.6 | 0.0 | 0 | 0.0 | 1.0 | 65.0 |
Table 2
Macronutrients per Serving (as consumed)
Real-world consumption matters more than per-100g benchmarks for meal planning. This table presents macronutrient values scaled to typical Indian serving sizes — 1 medium roti (40 g), 1 cup cooked dal (200 g), 1 large egg, 3 cloves of garlic, and so on. Use these values for tracking daily intake and building balanced meals.
| Food Name | Category | Serving (g/ml) | Serving Description | Energy (kcal) | Protein (g) | Total Fat (g) | Carbs (g) | Fiber (g) | Sugar (g) | Sat Fat (g) |
|---|---|---|---|---|---|---|---|---|---|---|
| Basmati Rice (cooked) | Cereals & Grains | 180 | 1 cup cooked | 234 | 4.9 | 0.5 | 51.7 | 0.7 | 0.0 | 0.2 |
| Whole Wheat Chapati | Cereals & Grains | 40 | 1 medium roti | 117 | 3.9 | 1.4 | 20.8 | 3.2 | 0.2 | 0.2 |
| Brown Rice (cooked) | Cereals & Grains | 195 | 1 cup cooked | 216 | 5.1 | 1.8 | 44.9 | 3.5 | 0.0 | 0.4 |
| Oats / Rolled Oats | Cereals & Grains | 40 | ½ cup dry | 152 | 5.3 | 2.6 | 27.1 | 4.0 | 0.4 | 0.5 |
| Jowar / Sorghum (flour) | Cereals & Grains | 30 | 2 tbsp | 107 | 3.1 | 1.1 | 21.6 | 2.0 | 0.7 | 0.1 |
| Bajra / Pearl Millet | Cereals & Grains | 30 | 2 tbsp | 107 | 3.5 | 1.5 | 20.1 | 2.5 | 0.3 | 0.3 |
| Ragi / Finger Millet | Cereals & Grains | 30 | 2 tbsp | 105 | 2.2 | 0.4 | 21.6 | 1.1 | 0.5 | 0.1 |
| Quinoa (cooked) | Cereals & Grains | 185 | 1 cup cooked | 222 | 8.1 | 3.5 | 39.4 | 5.2 | 1.7 | 0.4 |
| Dalia / Broken Wheat | Cereals & Grains | 195 | 1 cup cooked | 216 | 7.8 | 1.0 | 46.0 | 8.8 | 0.6 | 0.2 |
| Poha / Flattened Rice | Cereals & Grains | 200 | 1 cup cooked | 244 | 4.0 | 1.0 | 54.0 | 1.8 | 0.2 | 0.2 |
| Maize / Corn (yellow) | Cereals & Grains | 100 | ~1 small ear | 86 | 3.3 | 1.2 | 19.0 | 2.7 | 3.2 | 0.2 |
| Cow Milk (full fat) | Dairy & Eggs | 244 | 1 cup | 149 | 7.8 | 8.1 | 11.7 | 0.0 | 11.7 | 5.1 |
| Curd / Dahi (full fat) | Dairy & Eggs | 245 | 1 cup | 149 | 20.8 | 8.1 | 11.5 | 0.0 | 11.5 | 5.1 |
| Paneer (cottage cheese) | Dairy & Eggs | 100 | ½ cup cubed | 265 | 18.3 | 20.8 | 3.4 | 0.0 | 2.7 | 13.0 |
| Egg (Whole, boiled) | Dairy & Eggs | 50 | 1 large egg | 78 | 6.3 | 5.3 | 0.6 | 0.0 | 0.6 | 1.6 |
| Egg (White Only, boiled) | Dairy & Eggs | 33 | 1 large white | 17 | 3.6 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 |
| Egg (Yolk Only, raw) | Dairy & Eggs | 17 | 1 large yolk | 55 | 2.7 | 4.5 | 0.6 | 0.0 | 0.1 | 1.6 |
| Ghee | Dairy & Eggs | 10 | 2 tsp | 90 | 0.0 | 10.0 | 0.0 | 0.0 | 0.0 | 6.2 |
| Amla / Indian Gooseberry | Fruits | 100 | 2 medium | 44 | 0.9 | 0.6 | 10.2 | 4.3 | 0.0 | 0.1 |
| Banana (ripe) | Fruits | 118 | 1 medium | 105 | 1.3 | 0.4 | 27.1 | 3.1 | 14.4 | 0.1 |
| Mango (ripe) | Fruits | 165 | 1 cup sliced | 99 | 1.3 | 0.7 | 24.8 | 2.6 | 22.6 | 0.2 |
| Papaya (ripe) | Fruits | 145 | 1 cup cubed | 62 | 0.7 | 0.4 | 15.9 | 2.5 | 11.3 | 0.1 |
| Guava | Fruits | 100 | 1 small | 68 | 2.6 | 1.0 | 14.3 | 5.4 | 8.9 | 0.3 |
| Pomegranate | Fruits | 87 | ½ medium | 72 | 1.5 | 1.0 | 16.3 | 3.5 | 11.9 | 0.1 |
| Chicken Breast (cooked) | Meat, Fish & Poultry | 85 | 3 oz cooked | 128 | 26.3 | 3.1 | 0.0 | 0.0 | 0.0 | 0.8 |
| Rohu Fish (cooked) | Meat, Fish & Poultry | 100 | ~1 fillet | 97 | 17.6 | 2.7 | 0.0 | 0.0 | 0.0 | 0.7 |
| Catla Fish (cooked) | Meat, Fish & Poultry | 100 | ~1 fillet | 116 | 19.2 | 4.0 | 0.0 | 0.0 | 0.0 | 1.0 |
| Almonds (raw) | Nuts & Seeds | 28 | ~23 nuts | 164 | 5.9 | 14.0 | 6.0 | 3.5 | 1.2 | 1.0 |
| Walnuts (raw) | Nuts & Seeds | 28 | ¼ cup halves | 185 | 4.3 | 18.3 | 3.8 | 1.9 | 0.7 | 1.7 |
| Flaxseeds | Nuts & Seeds | 15 | 1 tbsp | 80 | 2.7 | 6.3 | 4.3 | 4.1 | 0.2 | 0.6 |
| Chia Seeds | Nuts & Seeds | 28 | 3 tbsp | 138 | 4.6 | 8.6 | 11.8 | 9.6 | 0.0 | 0.9 |
| Sesame Seeds (til) | Nuts & Seeds | 28 | 3 tbsp | 161 | 5.0 | 13.9 | 6.6 | 2.6 | 0.1 | 2.0 |
| Groundnuts / Peanuts | Nuts & Seeds | 28 | ~30 nuts | 161 | 7.2 | 13.8 | 4.5 | 2.4 | 1.3 | 1.9 |
| Sunflower Seeds | Nuts & Seeds | 28 | 3 tbsp | 164 | 5.8 | 14.4 | 5.6 | 2.4 | 0.7 | 1.3 |
| Moong Dal (cooked) | Pulses & Legumes | 200 | 1 cup cooked | 212 | 14.0 | 0.8 | 38.4 | 15.2 | 4.0 | 0.2 |
| Masoor Dal (red lentil,cooked) | Pulses & Legumes | 200 | 1 cup cooked | 230 | 18.0 | 0.8 | 39.2 | 15.6 | 3.6 | 0.2 |
| Chana Dal (cooked) | Pulses & Legumes | 200 | 1 cup cooked | 268 | 17.8 | 5.6 | 45.0 | 16.0 | 8.0 | 0.6 |
| Toor Dal (cooked) | Pulses & Legumes | 200 | 1 cup cooked | 198 | 13.6 | 0.8 | 35.6 | 12.0 | 5.2 | 0.2 |
| Rajma / Kidney Beans(cooked) | Pulses & Legumes | 200 | 1 cup cooked | 225 | 15.0 | 1.0 | 40.4 | 12.8 | 0.6 | 0.2 |
| Chana / Chickpeas (cooked) | Pulses & Legumes | 200 | 1 cup cooked | 269 | 18.0 | 5.2 | 45.0 | 12.4 | 8.0 | 0.6 |
| Urad Dal (cooked) | Pulses & Legumes | 200 | 1 cup cooked | 207 | 16.4 | 1.2 | 37.6 | 15.0 | 1.0 | 0.4 |
| Green Peas (cooked) | Pulses & Legumes | 160 | 1 cup cooked | 125 | 8.6 | 0.6 | 23.0 | 8.2 | 9.1 | 0.2 |
| Soybean (cooked) | Pulses & Legumes | 172 | 1 cup cooked | 298 | 28.6 | 15.5 | 17.0 | 10.3 | 5.2 | 2.2 |
| Turmeric Powder | Spices & Condiments | 5 | 1 tsp | 16 | 0.5 | 0.2 | 3.4 | 1.1 | 0.2 | 0.1 |
| Cumin Seeds (jeera) | Spices & Condiments | 6 | 1 tsp | 22 | 1.1 | 1.3 | 2.7 | 0.6 | 0.1 | 0.1 |
| Coriander Seeds (dhania) | Spices & Condiments | 5 | 1 tsp | 15 | 0.6 | 0.9 | 2.7 | 2.1 | 0.0 | 0.1 |
| Black Pepper | Spices & Condiments | 2 | ½ tsp | 6 | 0.2 | 0.1 | 1.3 | 0.5 | 0.0 | 0.0 |
| Idli (rice+urad dal) | Traditional Dishes | 80 | 2 idlis | 77 | 1.7 | 0.4 | 15.8 | 0.8 | 0.2 | 0.1 |
| Dosa (plain, thin) | Traditional Dishes | 80 | 1 medium | 133 | 2.7 | 3.5 | 21.4 | 0.6 | 0.3 | 0.6 |
| Dal Tadka (restaurant) | Traditional Dishes | 200 | 1 cup | 168 | 14.4 | 8.0 | 25.0 | 7.6 | 2.4 | 1.0 |
| Khichdi (moong+rice) | Traditional Dishes | 250 | 1 bowl | 228 | 13.8 | 5.0 | 43.8 | 6.2 | 1.2 | 0.8 |
| Poha (cooked, with veg) | Traditional Dishes | 200 | 1 plate | 244 | 6.4 | 9.0 | 49.0 | 3.0 | 2.0 | 1.0 |
| Spinach (raw) | Vegetables | 100 | 2 cups raw | 23 | 2.9 | 0.4 | 3.6 | 2.2 | 0.4 | 0.1 |
| Methi / Fenugreek Leaves | Vegetables | 100 | ~2 cups raw | 49 | 4.4 | 0.9 | 6.0 | 2.7 | 0.9 | 0.1 |
| Palak / Cooked Spinach | Vegetables | 180 | 1 cup cooked | 41 | 5.4 | 0.7 | 6.8 | 4.3 | 0.7 | 0.2 |
| Bitter Gourd / Karela | Vegetables | 100 | ½ medium | 17 | 1.0 | 0.2 | 3.7 | 2.8 | 1.7 | 0.0 |
| Drumstick / Moringa Pods | Vegetables | 100 | 4 drumsticks | 37 | 2.1 | 0.2 | 8.5 | 3.2 | 3.2 | 0.0 |
| Tomato (raw) | Vegetables | 120 | 1 medium | 22 | 1.1 | 0.2 | 4.7 | 1.4 | 3.1 | 0.0 |
| Broccoli (raw) | Vegetables | 91 | 1 cup chopped | 31 | 2.5 | 0.4 | 6.0 | 2.4 | 1.5 | 0.0 |
| Sweet Potato (cooked) | Vegetables | 130 | 1 medium | 112 | 2.6 | 0.1 | 26.1 | 4.3 | 5.5 | 0.0 |
| Onion (raw) | Vegetables | 100 | 1 medium | 40 | 1.1 | 0.1 | 9.3 | 1.7 | 4.2 | 0.0 |
| Garlic (raw) | Vegetables | 9 | 3 cloves | 13 | 0.6 | 0.0 | 3.0 | 0.2 | 0.1 | 0.0 |
| Cauliflower (raw) | Vegetables | 100 | 1 cup florets | 25 | 1.9 | 0.3 | 5.0 | 2.0 | 1.9 | 0.0 |
| Cucumber (raw) | Vegetables | 100 | ½ medium | 15 | 0.7 | 0.1 | 3.6 | 0.5 | 1.7 | 0.0 |
| Lady's Finger / Okra | Vegetables | 100 | 8 pods | 33 | 1.9 | 0.2 | 7.5 | 3.2 | 1.5 | 0.0 |
| Bottle Gourd / Lauki | Vegetables | 100 | ~1 cup cubed | 15 | 0.6 | 0.0 | 3.4 | 0.5 | 1.5 | 0.0 |
Table 3
Vitamins per 100 g
Vitamins are micronutrients required in milligram-to-microgram quantities but are essential for hundreds of enzymatic reactions, immune function, bone health, and neurological integrity. This table covers all 11 clinically relevant vitamins for each food. % Daily Value (% DV) columns for Vitamins C, Folate, and B12 are flagged.
Units Keyµg RAE = Retinol Activity Equivalents (Vitamin A) | µg DFE = Dietary Folate Equivalents | mg NE = Niacin Equivalents | mg α-TE = Alpha-Tocopherol Equivalents (Vitamin E) | DRI reference: ICMR-NIN 2020
| Food Name | Category | Vit A (µg RAE) | Vit C (mg) | Vit D (µg) | Vit E (mg α-TE) | Vit K (µg) | Thiamine B1 (mg) | Riboflavin B2 (mg) | Niacin B3 (mg NE) | Vit B6 (mg) | Folate (µg DFE) | Vit B12 (µg) | Pantothenate B5 (mg) | % DV Vit C | % DV Folate | % DV B12 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Basmati Rice (cooked) | Cereals & Grains | 0 | 0 | 0 | 0.1 | 0 | 0.0 | 0.0 | 0.6 | 0.1 | 2 | 0 | 0.4 | 0.0 | 0.0 | 0.0 |
| Whole Wheat Chapati | Cereals & Grains | 0 | 0 | 0 | 0.4 | 1.9 | 0.4 | 0.1 | 4.6 | 0.2 | 40 | 0 | 0.9 | 0.0 | 10.0 | 0.0 |
| Brown Rice (cooked) | Cereals & Grains | 0 | 0 | 0 | 0.1 | 0 | 0.2 | 0.0 | 3.0 | 0.2 | 8 | 0 | 0.6 | 0.0 | 2.0 | 0.0 |
| Oats / Rolled Oats | Cereals & Grains | 0 | 0 | 0 | 0.4 | 2.0 | 0.8 | 0.1 | 1.1 | 0.1 | 56 | 0 | 1.3 | 0.0 | 14.0 | 0.0 |
| Jowar / Sorghum (flour) | Cereals & Grains | 0 | 0 | 0 | 0.5 | 0 | 0.2 | 0.1 | 2.9 | 0.4 | 14 | 0 | 1.0 | 0.0 | 4.0 | 0.0 |
| Ragi / Finger Millet | Cereals & Grains | 0 | 0 | 0 | 0.1 | 0 | 0.4 | 0.2 | 1.4 | 0.1 | 18 | 0 | 0.5 | 0.0 | 4.0 | 0.0 |
| Dalia / Broken Wheat | Cereals & Grains | 0 | 0 | 0 | 0.3 | 0 | 0.1 | 0.1 | 2.4 | 0.2 | 24 | 0 | 0.7 | 0.0 | 6.0 | 0.0 |
| Poha / Flattened Rice | Cereals & Grains | 0 | 0 | 0 | 0.1 | 0 | 0.0 | 0.0 | 0.5 | 0.0 | 2 | 0 | 0.2 | 0.0 | 0.0 | 0.0 |
| Rajma / Kidney Beans(cooked) | Pulses & Legumes | 0 | 2 | 0 | 0.1 | 10 | 0.2 | 0.1 | 0.6 | 0.1 | 131 | 0 | 0.2 | 2.0 | 33.0 | 0.0 |
| Onion (raw) | Vegetables | 0 | 7 | 0 | 0.0 | 0 | 0.1 | 0.0 | 0.1 | 0.1 | 19 | 0 | 0.1 | 8.0 | 5.0 | 0.0 |
| Garlic (raw) | Vegetables | 0 | 31 | 0 | 0.1 | 2 | 0.2 | 0.1 | 0.7 | 1.2 | 3 | 0 | 0.6 | 34.0 | 1.0 | 0.0 |
| Cauliflower (raw) | Vegetables | 0 | 48 | 0 | 0.1 | 16 | 0.1 | 0.1 | 0.5 | 0.2 | 57 | 0 | 0.7 | 53.0 | 14.0 | 0.0 |
| Bottle Gourd / Lauki | Vegetables | 0 | 10 | 0 | 0.0 | 0 | 0.0 | 0.0 | 0.4 | 0.0 | 5 | 0 | 0.1 | 11.0 | 1.0 | 0.0 |
| Pomegranate | Fruits | 0 | 10 | 0 | 0.6 | 16 | 0.1 | 0.1 | 0.3 | 0.1 | 38 | 0 | 0.4 | 11.0 | 10.0 | 0.0 |
| Egg (White Only, boiled) | Dairy & Eggs | 0 | 0 | 0.0 | 0.0 | 0 | 0.0 | 0.4 | 0.1 | 0.0 | 1 | 0.1 | 0.2 | 0.0 | 0.0 | 4.0 |
| Almonds (raw) | Nuts & Seeds | 0 | 0 | 0 | 25.6 | 0 | 0.2 | 1.1 | 3.6 | 0.1 | 44 | 0 | 0.3 | 0.0 | 11.0 | 0.0 |
| Flaxseeds | Nuts & Seeds | 0 | 0 | 0 | 0.3 | 5 | 1.6 | 0.2 | 3.1 | 0.5 | 87 | 0 | 1.0 | 0.0 | 22.0 | 0.0 |
| Sesame Seeds (til) | Nuts & Seeds | 0 | 0 | 0 | 0.2 | 0 | 1.0 | 0.3 | 5.0 | 0.8 | 97 | 0 | 0.1 | 0.0 | 24.0 | 0.0 |
| Groundnuts / Peanuts | Nuts & Seeds | 0 | 0 | 0 | 8.3 | 0 | 0.6 | 0.1 | 12.1 | 0.4 | 240 | 0 | 1.8 | 0.0 | 60.0 | 0.0 |
| Turmeric Powder | Spices & Condiments | 0 | 26 | 0 | 3.1 | 14 | 0.2 | 0.2 | 5.1 | 0.1 | 39 | 0 | 0.5 | 29.0 | 10.0 | 0.0 |
| Coriander Seeds (dhania) | Spices & Condiments | 0 | 21 | 0 | 2.5 | 0 | 0.2 | 0.3 | 2.1 | 0.4 | 0 | 0 | 0.0 | 23.0 | 0.0 | 0.0 |
| Idli (rice+urad dal) | Traditional Dishes | 0 | 0 | 0 | 0.1 | 0 | 0.1 | 0.0 | 0.6 | 0.0 | 14 | 0 | 0.2 | 0.0 | 4.0 | 0.0 |
| Dosa (plain, thin) | Traditional Dishes | 0 | 0 | 0 | 0.2 | 0 | 0.1 | 0.1 | 0.7 | 0.1 | 16 | 0 | 0.2 | 0.0 | 4.0 | 0.0 |
| Quinoa (cooked) | Cereals & Grains | 1 | 0 | 0 | 0.6 | 0 | 0.1 | 0.1 | 0.4 | 0.1 | 42 | 0 | 0.3 | 0.0 | 10.0 | 0.0 |
| Masoor Dal (red lentil,cooked) | Pulses & Legumes | 1 | 1 | 0 | 0.2 | 3 | 0.2 | 0.1 | 1.1 | 0.2 | 181 | 0 | 0.6 | 1.0 | 45.0 | 0.0 |
| Chana Dal (cooked) | Pulses & Legumes | 1 | 1 | 0 | 0.4 | 7 | 0.1 | 0.1 | 0.5 | 0.1 | 143 | 0 | 0.4 | 1.0 | 36.0 | 0.0 |
| Toor Dal (cooked) | Pulses & Legumes | 1 | 1 | 0 | 0.1 | 4 | 0.2 | 0.1 | 1.5 | 0.1 | 111 | 0 | 0.4 | 1.0 | 28.0 | 0.0 |
| Chana / Chickpeas (cooked) | Pulses & Legumes | 1 | 1 | 0 | 0.4 | 9 | 0.1 | 0.1 | 0.5 | 0.1 | 172 | 0 | 0.5 | 1.0 | 43.0 | 0.0 |
| Urad Dal (cooked) | Pulses & Legumes | 1 | 0 | 0 | 0.2 | 3 | 0.1 | 0.1 | 1.1 | 0.1 | 128 | 0 | 0.4 | 0.0 | 32.0 | 0.0 |
| Soybean (cooked) | Pulses & Legumes | 1 | 1 | 0 | 0.6 | 33 | 0.2 | 0.3 | 0.4 | 0.4 | 54 | 0 | 0.2 | 1.0 | 14.0 | 0.0 |
| Walnuts (raw) | Nuts & Seeds | 1 | 1 | 0 | 0.7 | 2 | 0.3 | 0.2 | 1.3 | 0.5 | 98 | 0 | 0.6 | 1.0 | 24.0 | 0.0 |
| Moong Dal (cooked) | Pulses & Legumes | 2 | 1 | 0 | 0.2 | 6 | 0.1 | 0.1 | 0.6 | 0.1 | 159 | 0 | 0.4 | 1.0 | 40.0 | 0.0 |
| Bajra / Pearl Millet | Cereals & Grains | 3 | 0 | 0 | 0.1 | 0 | 0.4 | 0.2 | 4.7 | 0.4 | 85 | 0 | 0.8 | 0.0 | 21.0 | 0.0 |
| Amla / Indian Gooseberry | Fruits | 3 | 600 | 0 | 0.4 | 0 | 0.0 | 0.0 | 0.3 | 0.1 | 6 | 0 | 0.3 | 667.0 | 2.0 | 0.0 |
| Banana (ripe) | Fruits | 3 | 8 | 0 | 0.1 | 1 | 0.0 | 0.1 | 0.7 | 0.4 | 20 | 0 | 0.3 | 9.0 | 5.0 | 0.0 |
| Sunflower Seeds | Nuts & Seeds | 3 | 1 | 0 | 35.2 | 0 | 1.5 | 0.4 | 8.3 | 0.8 | 227 | 0 | 2.0 | 1.0 | 57.0 | 0.0 |
| Cucumber (raw) | Vegetables | 5 | 2 | 0 | 0.0 | 16 | 0.0 | 0.0 | 0.1 | 0.0 | 7 | 0 | 0.3 | 2.0 | 2.0 | 0.0 |
| Khichdi (moong+rice) | Traditional Dishes | 5 | 1 | 0 | 0.2 | 3 | 0.1 | 0.1 | 0.8 | 0.1 | 60 | 0 | 0.3 | 1.0 | 15.0 | 0.0 |
| Chicken Breast (cooked) | Meat, Fish & Poultry | 6 | 0 | 0.1 | 0.3 | 0 | 0.1 | 0.1 | 14.8 | 1.2 | 3 | 0.3 | 1.0 | 0.0 | 1.0 | 12.0 |
| Dal Tadka (restaurant) | Traditional Dishes | 8 | 3 | 0 | 0.2 | 6 | 0.1 | 0.1 | 1.0 | 0.1 | 120 | 0 | 0.3 | 3.0 | 30.0 | 0.0 |
| Maize / Corn (yellow) | Cereals & Grains | 11 | 7 | 0 | 0.5 | 0.3 | 0.2 | 0.1 | 1.8 | 0.1 | 42 | 0 | 0.7 | 8.0 | 10.0 | 0.0 |
| Drumstick / Moringa Pods | Vegetables | 14 | 141 | 0 | 0.4 | 16 | 0.1 | 0.1 | 0.6 | 0.1 | 44 | 0 | 0.8 | 157.0 | 11.0 | 0.0 |
| Catla Fish (cooked) | Meat, Fish & Poultry | 15 | 0 | 5.8 | 0.8 | 0 | 0.0 | 0.1 | 3.5 | 0.2 | 12 | 1.8 | 0.6 | 0.0 | 3.0 | 75.0 |
| Rohu Fish (cooked) | Meat, Fish & Poultry | 18 | 0 | 6.3 | 0.9 | 0 | 0.0 | 0.1 | 3.1 | 0.2 | 14 | 1.5 | 0.7 | 0.0 | 4.0 | 62.0 |
| Bitter Gourd / Karela | Vegetables | 24 | 84 | 0 | 0.1 | 4 | 0.0 | 0.0 | 0.4 | 0.0 | 72 | 0 | 0.2 | 93.0 | 18.0 | 0.0 |
| Poha (cooked, with veg) | Traditional Dishes | 25 | 15 | 0 | 0.3 | 5 | 0.1 | 0.0 | 0.8 | 0.1 | 12 | 0 | 0.2 | 17.0 | 3.0 | 0.0 |
| Curd / Dahi (full fat) | Dairy & Eggs | 27 | 0 | 0.1 | 0.1 | 0 | 0.1 | 0.3 | 0.1 | 0.1 | 13 | 1.1 | 0.4 | 0.0 | 3.0 | 46.0 |
| Black Pepper | Spices & Condiments | 27 | 0 | 0 | 1.0 | 163 | 0.1 | 0.2 | 1.1 | 0.3 | 17 | 0 | 0.0 | 0.0 | 4.0 | 0.0 |
| Broccoli (raw) | Vegetables | 31 | 89 | 0 | 0.8 | 102 | 0.1 | 0.1 | 0.6 | 0.2 | 63 | 0 | 0.6 | 99.0 | 16.0 | 0.0 |
| Guava | Fruits | 31 | 228 | 0 | 0.7 | 0 | 0.1 | 0.0 | 1.1 | 0.1 | 49 | 0 | 0.5 | 253.0 | 12.0 | 0.0 |
| Lady's Finger / Okra | Vegetables | 36 | 23 | 0 | 0.4 | 53 | 0.2 | 0.1 | 1.0 | 0.2 | 88 | 0 | 0.2 | 26.0 | 22.0 | 0.0 |
| Tomato (raw) | Vegetables | 42 | 14 | 0 | 0.5 | 8 | 0.0 | 0.0 | 0.6 | 0.1 | 15 | 0 | 0.3 | 16.0 | 4.0 | 0.0 |
| Cow Milk (full fat) | Dairy & Eggs | 46 | 0 | 1.2 | 0.1 | 0 | 0.0 | 0.2 | 0.1 | 0.0 | 5 | 0.5 | 0.3 | 0.0 | 1.0 | 21.0 |
| Papaya (ripe) | Fruits | 47 | 62 | 0 | 0.3 | 3 | 0.0 | 0.0 | 0.4 | 0.0 | 37 | 0 | 0.2 | 69.0 | 9.0 | 0.0 |
| Green Peas (cooked) | Pulses & Legumes | 54 | 23 | 0 | 0.1 | 33 | 0.3 | 0.1 | 2.1 | 0.2 | 65 | 0 | 0.1 | 26.0 | 16.0 | 0.0 |
| Mango (ripe) | Fruits | 54 | 36 | 0 | 0.9 | 6 | 0.0 | 0.0 | 0.7 | 0.1 | 43 | 0 | 0.2 | 40.0 | 11.0 | 0.0 |
| Chia Seeds | Nuts & Seeds | 54 | 1 | 0 | 0.5 | 0 | 0.6 | 0.2 | 8.8 | 0.4 | 49 | 0 | 0.9 | 1.0 | 12.0 | 0.0 |
| Cumin Seeds (jeera) | Spices & Condiments | 64 | 7 | 0 | 3.3 | 5 | 0.6 | 0.3 | 4.6 | 0.4 | 10 | 0 | 0.5 | 8.0 | 2.0 | 0.0 |
| Egg (Whole, boiled) | Dairy & Eggs | 149 | 0 | 2.0 | 1.1 | 0 | 0.0 | 0.5 | 0.1 | 0.2 | 22 | 1.1 | 1.4 | 0.0 | 6.0 | 46.0 |
| Paneer (cottage cheese) | Dairy & Eggs | 230 | 0 | 0.5 | 0.1 | 0 | 0.0 | 0.3 | 0.1 | 0.0 | 7 | 0.9 | 0.3 | 0.0 | 2.0 | 38.0 |
| Ghee | Dairy & Eggs | 302 | 0 | 1.5 | 2.8 | 0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 |
| Methi / Fenugreek Leaves | Vegetables | 395 | 3 | 0 | 0.0 | 0 | 0.1 | 0.3 | 1.0 | 0.2 | 57 | 0 | 0.4 | 3.0 | 14.0 | 0.0 |
| Spinach (raw) | Vegetables | 469 | 28 | 0 | 2.0 | 483 | 0.1 | 0.2 | 0.7 | 0.2 | 194 | 0 | 0.1 | 31.0 | 48.0 | 0.0 |
| Egg (Yolk Only, raw) | Dairy & Eggs | 537 | 0 | 5.4 | 2.6 | 0 | 0.2 | 0.5 | 0.0 | 0.4 | 146 | 1.9 | 2.9 | 0.0 | 36.0 | 79.0 |
| Palak / Cooked Spinach | Vegetables | 943 | 18 | 0 | 3.7 | 888 | 0.1 | 0.2 | 0.9 | 0.2 | 263 | 0 | 0.1 | 20.0 | 66.0 | 0.0 |
| Sweet Potato (cooked) | Vegetables | 1043 | 19 | 0 | 0.3 | 4 | 0.1 | 0.1 | 1.5 | 0.3 | 7 | 0 | 1.2 | 21.0 | 2.0 | 0.0 |
Table 4
Minerals per 100 g
Minerals drive skeletal integrity, oxygen transport, nerve impulse transmission, fluid balance, and antioxidant enzyme systems. India’s predominantly plant-based diet carries both strengths (high potassium, magnesium, manganese) and challenges (lower heme iron and zinc bioavailability) that are reflected in this data. Notable highlights: sesame seeds provide 975 mg calcium per 100 g — exceeding milk gram-for-gram — and methi leaves deliver 13.1 mg iron, the highest of any vegetable in this dataset.
Bioavailability Note
Plant foods contain phytates (cereals, legumes) and oxalates (spinach, sesame) that reduce mineral absorption. Pair iron-rich plant foods with vitamin C sources to enhance absorption. Cooking and fermentation (idli, dosa) substantially reduce phytic acid.
| Food Name | Category | Calcium (mg) | Iron (mg) | Magnesium (mg) | Phosphorus (mg) | Potassium (mg) | Sodium (mg) | Zinc (mg) | Copper (mg) | Manganese (mg) | Selenium (µg) | Iodine (µg) | Chromium (µg) | Notes on Key Minerals |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Basmati Rice (cooked) | Cereals & Grains | 11.0 | 3.3 | 12.0 | 35.0 | 136.0 | 5.0 | 0.6 | 0.1 | 0.5 | 7.5 | 5.0 | 0.9 | |
| Whole Wheat Chapati | Cereals & Grains | 34.0 | 3.5 | 90.0 | 272.0 | 284.0 | 7.0 | 2.0 | 0.4 | 3.1 | 2.2 | 4.0 | 1.0 | |
| Brown Rice (cooked) | Cereals & Grains | 10.0 | 0.5 | 44.0 | 143.0 | 77.0 | 5.0 | 0.6 | 0.2 | 1.8 | 9.8 | 2.0 | 0.6 | |
| Oats / Rolled Oats | Cereals & Grains | 52.0 | 4.7 | 138.0 | 410.0 | 362.0 | 6.0 | 3.6 | 0.6 | 4.9 | 28.0 | 0.0 | 0.0 | |
| Jowar / Sorghum (flour) | Cereals & Grains | 28.0 | 4.4 | 165.0 | 287.0 | 350.0 | 6.0 | 1.8 | 0.3 | 1.1 | 6.6 | 0.0 | 0.0 | |
| Bajra / Pearl Millet | Cereals & Grains | 42.0 | 8.0 | 137.0 | 296.0 | 307.0 | 5.0 | 3.1 | 0.8 | 1.6 | 2.7 | 0.0 | 0.0 | Fe bioavailability enhanced by vit C pairing |
| Ragi / Finger Millet | Cereals & Grains | 344.0 | 3.9 | 137.0 | 283.0 | 408.0 | 11.0 | 2.3 | 0.5 | 5.5 | 4.0 | 0.0 | 0.0 | Ca ~344 mg/100g – best cereal Ca source |
| Quinoa (cooked) | Cereals & Grains | 17.0 | 1.5 | 64.0 | 152.0 | 318.0 | 7.0 | 1.1 | 0.2 | 0.6 | 2.8 | 0.0 | 0.0 | |
| Dalia / Broken Wheat | Cereals & Grains | 12.0 | 1.5 | 37.0 | 110.0 | 148.0 | 6.0 | 0.8 | 0.1 | 1.1 | 0.9 | 2.0 | 0.6 | |
| Poha / Flattened Rice | Cereals & Grains | 5.0 | 3.6 | 9.0 | 37.0 | 47.0 | 2.0 | 0.3 | 0.1 | 0.4 | 4.5 | 2.0 | 0.4 | |
| Maize / Corn (yellow) | Cereals & Grains | 2.0 | 0.5 | 37.0 | 89.0 | 270.0 | 15.0 | 0.5 | 0.1 | 0.2 | 0.6 | 2.0 | 0.7 | |
| Moong Dal (cooked) | Pulses & Legumes | 27.0 | 1.4 | 48.0 | 99.0 | 266.0 | 2.0 | 0.8 | 0.2 | 0.3 | 2.1 | 3.0 | 0.5 | |
| Masoor Dal (red lentil,cooked) | Pulses & Legumes | 19.0 | 3.3 | 36.0 | 180.0 | 369.0 | 2.0 | 1.3 | 0.3 | 0.5 | 5.9 | 3.0 | 0.6 | |
| Chana Dal (cooked) | Pulses & Legumes | 49.0 | 2.9 | 48.0 | 168.0 | 291.0 | 7.0 | 1.1 | 0.4 | 0.9 | 2.1 | 3.0 | 0.8 | |
| Toor Dal (cooked) | Pulses & Legumes | 19.0 | 1.7 | 40.0 | 133.0 | 325.0 | 3.0 | 0.8 | 0.2 | 0.5 | 2.0 | 2.0 | 0.5 | |
| Rajma / Kidney Beans(cooked) | Pulses & Legumes | 35.0 | 2.6 | 45.0 | 168.0 | 405.0 | 2.0 | 0.8 | 0.2 | 0.5 | 2.1 | 3.0 | 1.0 | |
| Chana / Chickpeas (cooked) | Pulses & Legumes | 49.0 | 2.9 | 48.0 | 168.0 | 291.0 | 7.0 | 1.5 | 0.4 | 1.0 | 3.7 | 3.0 | 0.6 | |
| Urad Dal (cooked) | Pulses & Legumes | 38.0 | 1.8 | 55.0 | 120.0 | 277.0 | 6.0 | 1.0 | 0.3 | 0.6 | 2.1 | 2.0 | 0.6 | |
| Green Peas (cooked) | Pulses & Legumes | 36.0 | 1.5 | 39.0 | 117.0 | 271.0 | 79.0 | 1.2 | 0.2 | 0.6 | 1.9 | 2.0 | 0.7 | |
| Soybean (cooked) | Pulses & Legumes | 175.0 | 4.4 | 86.0 | 245.0 | 443.0 | 1.0 | 1.0 | 0.7 | 1.4 | 7.3 | 5.0 | 1.5 | Ca 175 mg; Mg 86 mg; complete mineral profile |
| Spinach (raw) | Vegetables | 99.0 | 2.7 | 79.0 | 49.0 | 558.0 | 79.0 | 0.5 | 0.1 | 0.9 | 1.0 | 6.0 | 0.0 | Oxalic acid binds Ca & Fe – cook to reduce |
| Methi / Fenugreek Leaves | Vegetables | 176.0 | 13.1 | 67.0 | 51.0 | 31.0 | 67.0 | 1.7 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | Fe 13 mg/100g; best non-heme source in veg |
| Palak / Cooked Spinach | Vegetables | 245.0 | 6.4 | 157.0 | 101.0 | 839.0 | 126.0 | 1.4 | 0.3 | 1.7 | 2.5 | 7.0 | 0.0 | |
| Bitter Gourd / Karela | Vegetables | 19.0 | 0.4 | 17.0 | 31.0 | 296.0 | 5.0 | 0.8 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | |
| Drumstick / Moringa Pods | Vegetables | 30.0 | 0.4 | 45.0 | 50.0 | 461.0 | 42.0 | 0.4 | 0.1 | 0.3 | 0.5 | 3.0 | 0.0 | |
| Tomato (raw) | Vegetables | 10.0 | 0.3 | 11.0 | 24.0 | 237.0 | 5.0 | 0.2 | 0.1 | 0.1 | 0.0 | 4.0 | 0.0 | |
| Broccoli (raw) | Vegetables | 47.0 | 0.7 | 21.0 | 66.0 | 316.0 | 33.0 | 0.4 | 0.1 | 0.2 | 2.5 | 15.0 | 0.0 | |
| Sweet Potato (cooked) | Vegetables | 43.0 | 0.8 | 32.0 | 62.0 | 542.0 | 54.0 | 0.4 | 0.1 | 0.3 | 0.5 | 2.0 | 0.6 | |
| Onion (raw) | Vegetables | 23.0 | 0.2 | 10.0 | 29.0 | 146.0 | 4.0 | 0.2 | 0.0 | 0.1 | 0.5 | 1.0 | 0.0 | |
| Garlic (raw) | Vegetables | 181.0 | 1.7 | 25.0 | 153.0 | 401.0 | 17.0 | 1.2 | 0.3 | 1.7 | 14.2 | 0.0 | 0.0 | Selenium 14 µg/100g; important antioxidant |
| Cauliflower (raw) | Vegetables | 22.0 | 0.4 | 15.0 | 44.0 | 299.0 | 30.0 | 0.3 | 0.0 | 0.2 | 0.6 | 4.0 | 0.0 | |
| Cucumber (raw) | Vegetables | 16.0 | 0.3 | 13.0 | 24.0 | 147.0 | 2.0 | 0.2 | 0.0 | 0.1 | 0.3 | 1.0 | 0.9 | |
| Lady's Finger / Okra | Vegetables | 82.0 | 0.6 | 57.0 | 61.0 | 299.0 | 7.0 | 0.6 | 0.1 | 0.8 | 0.7 | 7.0 | 0.8 | |
| Bottle Gourd / Lauki | Vegetables | 26.0 | 0.2 | 11.0 | 13.0 | 150.0 | 2.0 | 0.7 | 0.0 | 0.1 | 0.2 | 0.0 | 0.7 | |
| Amla / Indian Gooseberry | Fruits | 50.0 | 1.2 | 10.0 | 27.0 | 198.0 | 1.0 | 0.1 | 0.1 | 0.1 | 0.5 | 2.0 | 0.0 | |
| Banana (ripe) | Fruits | 5.0 | 0.3 | 27.0 | 22.0 | 358.0 | 1.0 | 0.2 | 0.1 | 0.3 | 1.0 | 2.0 | 0.7 | |
| Mango (ripe) | Fruits | 11.0 | 0.2 | 10.0 | 14.0 | 168.0 | 1.0 | 0.1 | 0.1 | 0.1 | 0.6 | 1.0 | 0.7 | |
| Papaya (ripe) | Fruits | 20.0 | 0.1 | 21.0 | 10.0 | 182.0 | 8.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.0 | 0.8 | |
| Guava | Fruits | 18.0 | 0.3 | 22.0 | 40.0 | 417.0 | 2.0 | 0.2 | 0.2 | 0.1 | 0.6 | 1.0 | 0.0 | |
| Pomegranate | Fruits | 10.0 | 0.3 | 12.0 | 36.0 | 236.0 | 3.0 | 0.4 | 0.2 | 0.1 | 0.5 | 1.0 | 0.0 | |
| Cow Milk (full fat) | Dairy & Eggs | 113.0 | 0.0 | 10.0 | 84.0 | 132.0 | 43.0 | 0.4 | 0.0 | 0.0 | 3.7 | 25.0 | 0.8 | |
| Curd / Dahi (full fat) | Dairy & Eggs | 296.0 | 0.2 | 26.0 | 233.0 | 380.0 | 113.0 | 1.4 | 0.0 | 0.1 | 6.3 | 11.0 | 0.5 | |
| Paneer (cottage cheese) | Dairy & Eggs | 480.0 | 0.4 | 8.0 | 390.0 | 72.0 | 400.0 | 2.0 | 0.0 | 0.0 | 14.5 | 12.0 | 0.6 | |
| Egg (Whole, boiled) | Dairy & Eggs | 56.0 | 1.8 | 12.0 | 198.0 | 138.0 | 124.0 | 1.3 | 0.1 | 0.0 | 30.7 | 25.0 | 0.0 | Se 31 µg/egg; whole egg best bioavailable Se food |
| Egg (White Only, boiled) | Dairy & Eggs | 7.0 | 0.1 | 11.0 | 15.0 | 163.0 | 166.0 | 0.0 | 0.0 | 0.0 | 20.0 | 3.0 | 0.8 | |
| Egg (Yolk Only, raw) | Dairy & Eggs | 129.0 | 2.7 | 5.0 | 390.0 | 109.0 | 48.0 | 2.3 | 0.1 | 0.0 | 65.0 | 11.0 | 0.0 | |
| Ghee | Dairy & Eggs | 4.0 | 0.0 | 0.0 | 3.0 | 5.0 | 2.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | |
| Chicken Breast (cooked) | Meat, Fish & Poultry | 14.0 | 1.0 | 29.0 | 220.0 | 256.0 | 74.0 | 1.0 | 0.1 | 0.0 | 27.6 | 2.0 | 0.0 | Se 28 µg/100g; P 220 mg; K 256 mg |
| Rohu Fish (cooked) | Meat, Fish & Poultry | 650.0 | 0.9 | 27.0 | 295.0 | 292.0 | 67.0 | 1.1 | 0.1 | 0.0 | 25.0 | 40.0 | 0.0 | Ca 650 mg/100g – outstanding for dairy-free |
| Catla Fish (cooked) | Meat, Fish & Poultry | 530.0 | 0.8 | 25.0 | 275.0 | 310.0 | 60.0 | 1.0 | 0.1 | 0.0 | 36.0 | 65.0 | 0.0 | |
| Almonds (raw) | Nuts & Seeds | 264.0 | 3.7 | 270.0 | 481.0 | 705.0 | 1.0 | 3.1 | 1.0 | 2.2 | 4.1 | 2.0 | 0.0 | Mg 270 mg/100g; Ca 264 mg/100g |
| Walnuts (raw) | Nuts & Seeds | 98.0 | 2.9 | 158.0 | 346.0 | 441.0 | 2.0 | 3.1 | 1.6 | 3.4 | 4.9 | 1.0 | 0.0 | |
| Flaxseeds | Nuts & Seeds | 255.0 | 5.7 | 392.0 | 642.0 | 813.0 | 30.0 | 4.3 | 1.2 | 2.5 | 25.4 | 0.0 | 0.0 | Se 25 µg; Mg 392 mg/100g |
| Chia Seeds | Nuts & Seeds | 631.0 | 7.7 | 335.0 | 860.0 | 407.0 | 16.0 | 4.6 | 0.9 | 2.7 | 55.9 | 0.0 | 0.0 | Ca 631 mg, Se 56 µg; bone-building package |
| Sesame Seeds (til) | Nuts & Seeds | 975.0 | 14.6 | 351.0 | 629.0 | 468.0 | 11.0 | 7.8 | 4.1 | 2.5 | 34.4 | 0.0 | 0.0 | Highest Ca among common seeds; 975 mg/100 g |
| Groundnuts / Peanuts | Nuts & Seeds | 92.0 | 4.6 | 168.0 | 376.0 | 705.0 | 18.0 | 3.3 | 1.1 | 1.9 | 7.2 | 1.0 | 0.0 | |
| Sunflower Seeds | Nuts & Seeds | 78.0 | 5.3 | 325.0 | 660.0 | 645.0 | 2.0 | 5.0 | 1.8 | 1.9 | 53.0 | 0.0 | 0.0 | |
| Turmeric Powder | Spices & Condiments | 183.0 | 55.0 | 208.0 | 268.0 | 2080.0 | 27.0 | 4.4 | 0.9 | 19.8 | 4.5 | 0.0 | 0.0 | Fe 55 mg/100g but low bioavailability in spice doses |
| Cumin Seeds (jeera) | Spices & Condiments | 931.0 | 66.4 | 366.0 | 499.0 | 1788.0 | 168.0 | 5.0 | 0.9 | 3.3 | 5.2 | 0.0 | 0.0 | Fe 66 mg/100g; highest iron spice |
| Coriander Seeds (dhania) | Spices & Condiments | 709.0 | 16.3 | 330.0 | 409.0 | 1267.0 | 35.0 | 4.7 | 1.0 | 1.9 | 26.2 | 0.0 | 0.0 | |
| Black Pepper | Spices & Condiments | 443.0 | 9.7 | 171.0 | 158.0 | 1329.0 | 20.0 | 1.4 | 1.3 | 12.8 | 4.9 | 0.0 | 0.0 | |
| Idli (rice+urad dal) | Traditional Dishes | 14.0 | 0.9 | 12.0 | 48.0 | 85.0 | 200.0 | 0.4 | 0.1 | 0.3 | 1.8 | 2.0 | 0.4 | |
| Dosa (plain, thin) | Traditional Dishes | 15.0 | 1.0 | 13.0 | 52.0 | 92.0 | 250.0 | 0.4 | 0.1 | 0.4 | 2.0 | 2.0 | 0.4 | |
| Dal Tadka (restaurant) | Traditional Dishes | 30.0 | 2.5 | 42.0 | 130.0 | 290.0 | 320.0 | 0.9 | 0.2 | 0.6 | 3.5 | 2.0 | 0.5 | |
| Khichdi (moong+rice) | Traditional Dishes | 22.0 | 1.5 | 35.0 | 100.0 | 200.0 | 180.0 | 0.7 | 0.1 | 0.4 | 3.0 | 2.0 | 0.5 | |
| Poha (cooked, with veg) | Traditional Dishes | 18.0 | 3.5 | 15.0 | 55.0 | 210.0 | 300.0 | 0.5 | 0.1 | 0.4 | 4.0 | 3.0 | 0.5 |
Table 5
Bioactive Compounds & Special Nutrients
Beyond vitamins and minerals, Indian foods are extraordinarily rich in bioactive phytochemicals — non-nutrient compounds with significant health-modulating properties. These include polyphenols, alkaloids, organosulfur compounds, carotenoids, and fermentation-derived metabolites. Evidence levels are graded: ★★★ = RCT or meta-analysis evidence, ★★ = observational/mechanistic, ★ = lab/animal only.
| Bioactives are health-promoting non-nutrient compounds. Evidence level: ★★★ = RCT/meta-analysis ★★ = observational ★ = lab/animal | |||||||
|---|---|---|---|---|---|---|---|
| Food | Bioactive Compound | Class | Amount (typical) | Mechanism / Effect | Evidence | Bioavailability Notes | Interaction / Caution |
| Turmeric | Curcuminoids (curcumin I,II,III) | Diarylheptanoids | 2–5% of dry powder | NF-κB & COX-2 inhibition → anti-inflammatory; antioxidant; neuroprotection | ★★★ | Fat + piperine (black pepper) ↑ absorption ~2000% | Avoid high doses in gallstones; may interact with blood thinners |
| Black Pepper | Piperine | Alkaloid | 5–9 mg/g pepper | Inhibits CYP3A4 & P-gp → ↑ bioavailability of curcumin, resveratrol | ★★★ | Highly bioavailable; enhances drug & phytonutrient absorption | May potentiate warfarin and some drugs |
| Garlic | Allicin → DADS, DATS | Organosulfur | 0.5–1% alliin in raw | Antimicrobial, lipid-lowering, antihypertensive; platelet anti-aggregation | ★★★ | Crush & wait 10 min before cooking; heat destroys allicin | Antiplatelet – caution pre-surgery; heartburn at high dose |
| Amla / Gooseberry | Emblicanin A & B; ellagic acid | Tannins / polyphenols | ~1000 mg/100g total | Antioxidant ORAC > vitamin C; anti-diabetic; hepatoprotective | ★★★ | Synergistic with vitamin C; stable to heat unlike pure vit C | Safe in food amounts; high dose extract caution in pregnancy |
| Flaxseed | Secoisolariciresinol diglucoside (SDG) | Phytoestrogen lignan | 0.9–1.0 g/100g | Enterolactone production by gut bacteria; ↓ breast cancer risk | ★★ | Requires gut bacteria conversion; variable between individuals | May mildly lower blood pressure; avoid raw flaxseed in large amounts |
| Soybean | Genistein, Daidzein | Isoflavones | ~1–3 mg/g dry | ER-β agonist; ↓ LDL, hot flashes, bone loss; possible anti-cancer | ★★★ | Fermented soy (miso, tempeh) ↑ equol production | Avoid high supplemental doses in hormone-sensitive cancers |
| Bitter Gourd | Charantin; polypeptide-p; momordicin | Mixed | Variable | Insulin mimetic; GLUT4 upregulation; α-glucosidase inhibition | ★★ | Juice > cooked; avoid in pregnancy | Hypoglycaemia risk if combined with anti-diabetic drugs |
| Broccoli | Sulforaphane (from glucoraphanin) | Isothiocyanate | ~50–70 mg/100g raw | Nrf2 pathway activation → phase II detox enzymes; anti-cancer | ★★★ | Myrosinase needed; raw or lightly steamed best | Thyroid impact only at very high intake (>1 kg/day) |
| Pomegranate | Punicalagin; ellagic acid | Ellagitannin | ~10 g/100g juice | Gut-converted to urolithins (A,B) → anti-inflammatory; mitophagy | ★★ | ~40% adults are urolithin producers; microbiome dependent | May inhibit CYP3A4 – caution with statins |
| Oats | Beta-glucan | Soluble fibre | ~4 g/100g oats | Lowers LDL cholesterol; glycaemic control; gut microbiome prebiotic | ★★★ | 3 g/day = FDA health claim dose | Contamination with gluten in non-certified brands |
| Moringa Leaves | Isothiocyanates; quercetin-3-glucoside | Glucosinolates + flavonoid | Variable | Anti-inflammatory; antioxidant; iron bioavailability from leaves | ★★ | Cooking reduces isothiocyanates; fresh leaves best | High tannin – pair with vitamin C to ↑ iron absorption |
| Methi / Fenugreek | Trigonelline; diosgenin; galactomannan | Alkaloid + steroidal sapogenin | ~12% of seed | ↓ post-prandial glucose & insulin; galactomannan slows carb absorption | ★★★ | Water-soaking reduces bitterness; bioactive survives cooking | May cause hypoglycaemia with medication; urine/sweat maple smell |
| Walnuts | α-Linolenic acid (ALA); melatonin; ellagitannins | PUFA + antioxidants | ~9g ALA/100g | ALA → EPA/DHA (limited); melatonin improves sleep; neuroprotection | ★★★ | ALA conversion to EPA ~5–10%; modest in human | High calorie; 30 g/day portion control |
| Green Tea (not in food list) | EGCG (Epigallocatechin gallate) | Catechin | ~200 mg/cup | VEGF inhibition; fat oxidation; anti-inflammatory; anti-proliferative | ★★★ | Avoid drinking with iron-rich meals (reduces absorption) | Caffeine; large amounts may ↑ liver enzymes |
| Sesame Seeds | Sesamin; sesamolin; sesamol | Lignans | 0.5–1% of seed | Antioxidant; ↓ LDL; anti-hypertensive; liver protection | ★★ | Roasting increases sesame lignans' bioavailability | High oxalate – caution in kidney stones |
| Tomato | Lycopene | Carotenoid | 3–6 mg/100g raw (more cooked) | ↓ Prostate cancer risk; ↓ LDL oxidation; antioxidant | ★★★ | 10× more bioavailable when cooked with oil (e.g., sabzi w/ ghee) | Non-toxic; very high beta-carotene but lycopene not converted to vit A |
| Rajma / Kidney Beans | Phaseolamin; anthocyanins | Enzyme inhibitor + flavonoid | Variable | α-amylase inhibition → ↓ carb digestion rate; anti-oxidant | ★★ | Must be cooked – raw has lectin PHA (toxic) | Raw kidney beans toxic (phytohaemagglutinin) |
| Cow Milk / Dahi | Lactoferrin; CLA; butyrate (from dahi fermentation) | Glycoprotein + SCFA | Varies | Antimicrobial; immune modulation; CLA anti-cancer; butyrate gut health | ★★ | Full-fat dairy retains CLA; pasteurisation reduces lactoferrin | Lactose intolerance common in India (~70%); dahi usually tolerated |
Analysis
Key Nutritional Insights
1. The Millet Advantage: Why India Should Look Back
Bajra (pearl millet) delivers 85 µg of folate and 8 mg iron per 100 g — making it competitive with pharmaceutical supplements for pregnancy nutrition. Ragi (finger millet) at 344 mg calcium per 100 g surpasses all other cereals globally. Jowar provides 6.7 g of dietary fiber alongside polyphenolic tannins that confer anti-diabetic properties demonstrated in clinical trials. The post-Green Revolution shift away from millets toward rice and wheat has been nutritionally costly for populations dependent on staple crops.
2. The Dal Protein Matrix
A single cup (200 g) of cooked masoor dal contributes 18 g of protein and 181 µg of folate — 45% of the daily requirement. Chana (chickpeas) and urad dal are nutritionally dense, with urad dal providing 15 g fiber per cup. Soybean stands apart with 28.6 g protein per cup serving — matching or exceeding many animal sources while delivering a full isoflavone profile. Combined with a cereal, any two of these dals form a complete amino acid profile through complementary proteins.
3. Vitamin C: Amla vs. the World
Amla contains 600 mg of vitamin C per 100 g — approximately 667% of the daily reference value. This dwarfs all common fruits: guava at 228 mg, drumstick pods at 141 mg, bitter gourd at 84 mg, and broccoli at 89 mg. Critically, the vitamin C in amla is structurally protected by emblicanins (ellagitannins) that render it stable to heat — unlike ascorbic acid in most other foods, which degrades on cooking. This makes amla pickles and chutneys nutritionally intact preparations.
4. Egg: Three Distinct Nutritional Identities
Separating the egg into its three components reveals a striking divergence. The white is a near-pure protein delivery vehicle — 10.9 g protein per 100 g at only 52 kcal, zero fat, zero cholesterol. The yolk is the nutrient warehouse — choline at 820 mg/100 g (the highest food source by far), selenium at 65 µg/100 g, vitamin D at 5.4 µg, vitamin K2, and the full array of fat-soluble vitamins. The whole egg combines both profiles optimally. Health-conscious individuals seeking fat-free protein should consume whites; those targeting brain and hormone health benefit more from the yolk.
5. Sesame and Chia: Hidden Calcium Powerhouses
Sesame seeds (til) contain 975 mg of calcium per 100 g — 1.6 times the calcium density of milk and more than 80% of the adult RDA in a 100 g portion. Chia seeds deliver 631 mg calcium per 100 g along with 7.7 mg iron and 55.9 µg selenium. For populations avoiding dairy, these seeds represent a legitimate calcium alternative, though bioavailability is moderated by their oxalate content. Roasting sesame improves lignan bioavailability simultaneously.
6. Spices as Micronutrient Concentrates
Cumin seeds (jeera) contain 66.4 mg iron per 100 g — among the highest iron concentrations in any food. Coriander seeds provide 16.3 mg iron, 330 mg magnesium, and 709 mg calcium. Turmeric provides 55 mg iron and 208 mg magnesium per 100 g. While the culinary dose (1–2 tsp) delivers a fraction of these values, regular inclusion of multiple spices creates a cumulative micronutrient contribution that is often underestimated in dietary analyses. The anti-inflammatory bioactive compounds (curcumin, piperine, cuminaldehyde) carry independent clinical significance beyond these mineral figures.
7. Fermentation as Nutritional Amplification
Idli and dosa batter fermentation (12–16 hours) reduces phytic acid by up to 50%, dramatically improving iron, zinc, and calcium bioavailability from the rice-lentil matrix. Fermentation also produces GABA, increases B-vitamin availability, and introduces beneficial microorganisms. Dahi fermentation creates not only probiotics (Lactobacillus bulgaricus, Streptococcus thermophilus) but also generates conjugated linoleic acid (CLA) and butyrate — both with anti-carcinogenic and gut-health properties supported by RCT evidence.
Practical Takeaway for Health-Conscious Consumers
A health-optimised Indian diet combining 2 rotis + 1 cup dal + 1 cup sabzi + curd + a small handful of nuts covers approximately 40–55% of nearly every micronutrient RDA. The addition of amla (for vitamin C), ragi (for calcium), and a turmeric+pepper preparation (for anti-inflammatory curcumin) closes most remaining gaps — with no supplementation required.
Myths & Facts
Nutrition misinformation spreads fast — especially around foods that are culturally loaded. Here are four high-stakes myths, corrected by the data in this database.
“Eggs raise cholesterol and cause heart disease — the yolk should be discarded.”
Dietary cholesterol has minimal impact on blood cholesterol in most people. The yolk contains choline (820 mg/100g — the highest of any food), vitamins D, K2, A, E, and selenium at 65 µg/100g. Meta-analyses show whole egg consumption is not associated with cardiovascular disease in healthy individuals. Discarding the yolk removes ~90% of the egg’s micronutrient content.
“Ghee is unhealthy and must be avoided for weight management.”
Ghee is calorie-dense (900 kcal/100g) and must be portioned — but it is not inherently harmful. It contains CLA with documented anti-carcinogenic properties, butyrate that feeds gut epithelium and reduces inflammation, and fat-soluble vitamins A, D, E, and K2. Traditional use of 1–2 tsp per meal is nutritionally defensible. Excess of any fat causes weight gain; moderate ghee is not the culprit.
“Eating more spinach (palak) is the best way for vegetarians to fix iron deficiency.”
Spinach contains 2.7 mg iron/100g but oxalic acid severely reduces its absorption. Methi leaves (13.1 mg/100g), bajra (8 mg/100g), and sesame seeds (14.6 mg/100g) are far superior iron sources. More importantly, always pair plant iron with a vitamin C source — amla, guava, or lemon — which converts non-heme Fe³+ to the absorbable Fe²+ form. Avoid tea or coffee within 1 hour of iron-rich meals as tannins cut absorption by 50–70%.
“White rice is nutritionally empty — diabetics and weight-watchers must avoid it entirely.”
Cooked basmati rice has a glycaemic index of ~50 — lower than white bread (~70). Cooling cooked rice for 12 hours and reheating increases resistant starch by ~2.5x, lowering GI further. Eaten with dal and sabzi, the overall meal GI drops substantially. The problem is large portions of rice eaten alone — not rice as part of a balanced thali.
Frequently Asked Questions
1. Which Indian foods give the most protein per serving — vegetarian options only?
Top vegetarian protein sources per serving: soybean cooked (28.6 g/cup), chana and masoor dal (both ~18 g/cup), urad dal (16.4 g/cup), moong dal (14 g/cup), and paneer (18.3 g/100g). Among nuts, groundnuts lead at 7.2 g per 28 g serving. A 60 kg adult needing 48–60 g protein daily can reach that with 1 cup dal + 100 g paneer + a handful of nuts — no animal protein needed.
2. What is the best Indian food combination for iron absorption?
Methi (Fenugreek) sabzi with amla chutney is arguably the most powerful combination — methi provides 13.1 mg iron/100g while amla’s 600 mg vitamin C converts Fe³+ to absorbable Fe²+. Other strong pairs: masoor dal with tomato-based gravy, bajra roti with a squeeze of lemon, or rajma with a side of guava. Fermented idli/dosa batter also improves bioavailability by reducing phytate by up to 50%.
3. Do strict vegetarians need vitamin B12 supplements?
Yes. B12 is found reliably only in animal foods. Significant sources in this database are catla fish (1.8 µg/100g), rohu fish (1.5 µg), egg yolk (1.9 µg/100g), whole egg (1.1 µg), and curd (1.1 µg/100g). Fermented foods like idli and dahi contain trace bacterial B12 but not in consistent quantities adequate to meet the RDA of 2.4 µg/day. Strict vegetarians and vegans should supplement with 500–1000 µg cyanocobalamin weekly — this is one of the few genuine nutritional gaps in the Indian vegetarian diet.
4. How much turmeric is needed daily for anti-inflammatory benefit?
Clinical trials showing anti-inflammatory benefits used 500–2000 mg curcumin daily — equivalent to 10–40 g of turmeric powder. A typical Indian kitchen uses 1–2 tsp (3–6 g) per meal, delivering only 60–300 mg curcumin — below therapeutic doses but not without cumulative benefit. More critically, curcumin bioavailability is poor (<1% without enhancers). Always cook turmeric with fat and add black pepper — piperine increases curcumin absorption by ~2000%. Daily golden milk made this way is the most practical delivery method.
5. Are millets genuinely better than rice and wheat, or is it just a health trend?
The data supports millets for specific nutrients, but the comparison is nuanced. Ragi at 344 mg calcium/100g is the best cereal calcium source globally. Bajra provides 8 mg iron and 85 µg folate/100g — far exceeding rice and wheat. Jowar has a lower glycaemic response due to its tannin-fiber matrix. However, millets have higher antinutrient (phytate, tannin) content that requires soaking or cooking to manage. The evidence-based answer: replacing 30–50% of daily rice/wheat with millets offers measurable micronutrient advantages for calcium, iron, magnesium, and glycaemic control — without needing complete substitution.
References & Data Sources
- IFCT-2017 — Indian Food Composition Tables. National Institute of Nutrition (NIN), Hyderabad; ICMR, 2017. Primary source for all Indian foods.
- USDA FoodData Central — fdc.nal.usda.gov — SR Legacy & Foundation Foods database. Used for cross-validation and international foods (quinoa, broccoli, chia, sunflower seeds).
- ICMR-NIN 2020 — Nutrient Requirements and Recommended Dietary Allowances for Indians, 2020 edition. Used for all RDA/DRI reference values.
- Nutritionix Track — Verified food database (nutritionists-reviewed). Used for traditional dish composite estimates.
- Peer-reviewed literature — Journal of Food Composition & Analysis · Food Chemistry · European Journal of Clinical Nutrition · American Journal of Clinical Nutrition · Nutrients (MDPI) · Phytomedicine.
- Phytochemical Database — Dr. Duke’s Phytochemical & Ethnobotanical Databases (USDA ARS). Used for bioactive compound quantification.
- Disclaimer — Nutrient values vary with cultivar, region, soil, season, storage, and cooking method. This database is for educational purpose only. Consult a registered dietitian for medical nutrition therapy.
Explore Nutrition by Food Category
For a more detailed breakdown of nutrients and RDAs for each group, explore these pages: