Complete Nutrition Chart of Indian Foods
Explore the nutritional composition of Indian foods including cereals, pulses, fruits, vegetables, milk, eggs, fish, and more. Find calories, protein, fat, fibre, vitamins, and minerals per 100 g of food.
Nutrition Chart for Common Indian Foods
This comprehensive nutrition chart brings together data for over 40–50 common Indian foods, including cereals, pulses, fruits, vegetables, dairy, meat, fish, nuts, oils, and traditional foods.
All values are provided per 100 g edible portion, based on the ICMR-NIN (Indian Food Composition Tables 2020) and supported by USDA nutrition guidelines.
Use this chart to understand how different Indian foods contribute to calories, protein, vitamins, and minerals in your diet — and to plan balanced, nutritious meals for your family.
Indian Food Nutrition Chart (Per 100 g Edible Portion)
| Category | Food | Serving Size (g/ml) | Calories | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Calcium (mg) | Iron (mg) | Potassium (mg) | Sodium (mg) | Vitamin A (IU) | Vitamin C (mg) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Cereals & Grains | Rice (boiled) | 100 | 130 | 2.7 | 0.3 | 28.0 | 0.4 | 10 | 0.2 | 35 | 1 | 0 | 0 |
| Cereals & Grains | Wheat (whole) | 100 | 346 | 11.8 | 1.5 | 71.0 | 12.0 | 48 | 4.9 | 405 | 3 | 9 | 0 |
| Cereals & Grains | Ragi (finger millet) | 100 | 336 | 7.3 | 1.3 | 72.0 | 3.6 | 364 | 4.6 | 408 | 5 | 42 | 0 |
| Cereals & Grains | Maize (corn) | 100 | 365 | 9.4 | 4.7 | 74.0 | 7.3 | 10 | 2.7 | 287 | 35 | 214 | 0 |
| Cereals & Grains | Oats | 100 | 389 | 16.9 | 6.9 | 66.0 | 10.6 | 54 | 4.7 | 429 | 2 | 0 | 0 |
| Pulses & Legumes | Toor Dal (pigeon pea) | 100 | 343 | 22.3 | 1.7 | 63.0 | 6.8 | 73 | 5.8 | 1392 | 15 | 76 | 0 |
| Pulses & Legumes | Moong Dal (green gram split) | 100 | 347 | 24.5 | 1.2 | 59.0 | 8.1 | 124 | 4.4 | 1246 | 24 | 40 | 0 |
| Pulses & Legumes | Chana Dal (Bengal gram split) | 100 | 364 | 22.4 | 5.6 | 60.9 | 10.8 | 56 | 4.7 | 875 | 24 | 38 | 0 |
| Pulses & Legumes | Masoor Dal (red lentil) | 100 | 350 | 25.1 | 1.3 | 60.0 | 7.3 | 72 | 6.9 | 690 | 5 | 26 | 0 |
| Pulses & Legumes | Rajma (kidney beans) | 100 | 333 | 24.0 | 1.3 | 60.6 | 5.0 | 260 | 5.1 | 1195 | 24 | 20 | 0 |
| Vegetables | Spinach (Palak) | 100 | 23 | 2.9 | 0.4 | 3.6 | 2.2 | 99 | 2.7 | 558 | 79 | 9377 | 28 |
| Vegetables | Carrot | 100 | 41 | 0.9 | 0.2 | 9.6 | 2.8 | 33 | 0.3 | 320 | 69 | 16706 | 6 |
| Vegetables | Tomato | 100 | 18 | 0.9 | 0.2 | 3.9 | 1.2 | 18 | 0.5 | 237 | 5 | 833 | 14 |
| Vegetables | Potato (boiled) | 100 | 87 | 1.9 | 0.1 | 20.1 | 1.8 | 10 | 0.4 | 379 | 4 | 33 | 13 |
| Vegetables | Cabbage | 100 | 25 | 1.3 | 0.1 | 5.8 | 2.5 | 40 | 0.5 | 170 | 18 | 98 | 36 |
| Fruits | Banana | 100 | 89 | 1.1 | 0.3 | 23.0 | 2.6 | 5 | 0.3 | 358 | 1 | 64 | 9 |
| Fruits | Mango | 100 | 60 | 0.8 | 0.4 | 15.0 | 1.6 | 10 | 0.2 | 168 | 1 | 1082 | 36 |
| Fruits | Apple | 100 | 52 | 0.3 | 0.2 | 14.0 | 2.4 | 6 | 0.1 | 107 | 1 | 98 | 5 |
| Fruits | Orange | 100 | 47 | 0.9 | 0.1 | 12.0 | 2.4 | 40 | 0.1 | 181 | 0 | 225 | 59 |
| Fruits | Guava | 100 | 68 | 2.6 | 1.0 | 14.3 | 5.4 | 18 | 0.3 | 417 | 2 | 1030 | 228 |
| Milk & Milk Products | Cow Milk (whole) | 100 | 67 | 3.2 | 4.0 | 4.8 | 0.0 | 120 | 0.1 | 150 | 50 | 162 | 1 |
| Milk & Milk Products | Buffalo Milk | 100 | 97 | 3.8 | 6.9 | 5.2 | 0.0 | 195 | 0.2 | 255 | 52 | 174 | 0 |
| Milk & Milk Products | Curd (whole milk) | 100 | 98 | 3.1 | 4.0 | 4.3 | 0.0 | 149 | 0.1 | 104 | 36 | 170 | 1 |
| Milk & Milk Products | Paneer | 100 | 265 | 18.3 | 20.8 | 1.2 | 0.0 | 208 | 0.6 | 138 | 22 | 859 | 0 |
| Milk & Milk Products | Ghee | 100 | 900 | 0.0 | 100.0 | 0.0 | 0.0 | 0 | 0.0 | 0 | 0 | 2499 | 0 |
| Meat, Fish & Eggs | Chicken (cooked) | 100 | 239 | 27.0 | 14.0 | 0.0 | 0.0 | 12 | 1.3 | 223 | 82 | 65 | 0 |
| Meat, Fish & Eggs | Egg (whole, boiled) | 100 | 155 | 13.0 | 11.0 | 1.1 | 0.0 | 50 | 1.8 | 126 | 124 | 540 | 0 |
| Meat, Fish & Eggs | Fish (Rohu) | 100 | 97 | 18.0 | 1.4 | 0.0 | 0.0 | 138 | 1.0 | 370 | 58 | 99 | 0 |
| Meat, Fish & Eggs | Mutton (goat) | 100 | 294 | 25.0 | 21.0 | 0.0 | 0.0 | 13 | 2.2 | 310 | 72 | 34 | 0 |
| Oils & Fats | Mustard Oil | 100 | 884 | 0.0 | 100.0 | 0.0 | 0.0 | 0 | 0.0 | 0 | 0 | 0 | 0 |
| Oils & Fats | Groundnut Oil | 100 | 884 | 0.0 | 100.0 | 0.0 | 0.0 | 0 | 0.0 | 0 | 0 | 0 | 0 |
| Oils & Fats | Coconut Oil | 100 | 862 | 0.0 | 100.0 | 0.0 | 0.0 | 0 | 0.0 | 0 | 0 | 0 | 0 |
| Oils & Fats | Ghee | 100 | 900 | 0.0 | 100.0 | 0.0 | 0.0 | 0 | 0.0 | 0 | 0 | 2499 | 0 |
| Nuts & Seeds | Almonds | 100 | 579 | 21.0 | 50.0 | 22.0 | 12.5 | 264 | 3.7 | 705 | 1 | 3 | 0 |
| Nuts & Seeds | Groundnuts | 100 | 567 | 25.0 | 49.0 | 16.0 | 8.0 | 92 | 4.6 | 705 | 18 | 0 | 0 |
| Nuts & Seeds | Cashew nuts | 100 | 553 | 18.0 | 44.0 | 30.0 | 3.3 | 37 | 6.0 | 660 | 12 | 0 | 0 |
| Nuts & Seeds | Sesame seeds (white) | 100 | 573 | 17.7 | 49.7 | 23.4 | 11.8 | 1450 | 14.5 | 468 | 11 | 0 | 0 |
| Beverages | Tea (prepared) | 100 | 1 | 0.1 | 0.0 | 0.3 | 0.0 | 3 | 0.0 | 37 | 1 | 0 | 0 |
| Beverages | Coffee (prepared) | 100 | 2 | 0.1 | 0.0 | 0.3 | 0.0 | 2 | 0.0 | 49 | 0 | 0 | 0 |
| Beverages | Lassi (sweet) | 100 | 85 | 3.0 | 2.5 | 10.0 | 0.0 | 130 | 0.1 | 145 | 40 | 174 | 2 |
| Beverages | Lemon water (sweet) | 100 | 29 | 0.0 | 0.0 | 7.0 | 0.0 | 4 | 0.0 | 12 | 0 | 20 | 20 |
| Sugars & Sweets | Jaggery (gur) | 100 | 383 | 0.4 | 0.1 | 97.0 | 0.4 | 80 | 11.0 | 1050 | 30 | 0 | 0 |
| Sugars & Sweets | Sugar (white) | 100 | 387 | 0.0 | 0.0 | 100.0 | 0.0 | 1 | 0.0 | 2 | 0 | 0 | 0 |
| Sugars & Sweets | Halwa (suji) | 100 | 250 | 4.0 | 10.0 | 35.0 | 1.2 | 30 | 2.0 | 90 | 60 | 100 | 0 |
| Sugars & Sweets | Ladoo (boondi) | 100 | 325 | 6.0 | 20.0 | 28.0 | 2.5 | 40 | 3.0 | 110 | 80 | 150 | 0 |
How to Use This Chart
Understanding and Customizing Your Diet
Track protein intake: Compare pulses, meat, dairy, and nuts to balance vegetarian or non-vegetarian diets.
Check vitamins & minerals: See which foods are rich in iron, calcium, or vitamin C.
Plan meals smartly: Use low-calorie vegetables with protein-rich dals and whole grains for better nutrition.
Use the search box in the table: Filter foods by nutrient (e.g., “iron” or “protein”) or by food name (e.g., “rice” or “almond”).
Explore Nutrition by Food Category
For a more detailed breakdown of nutrients and RDAs for each group, explore these pages:
Understanding Portion Sizes
These values are given for 100 g raw or edible portions.
Cooked foods may differ slightly due to changes in water content, oil absorption, and cooking loss.