Indian Food Nutrition Database — Find Nutrient Values by Category
Explore the nutritional values of Indian foods by category — cereals, pulses, fruits, vegetables, milk, eggs, oils, and more. Access nutrient charts and recommended intakes from ICMR and WHO.
Welcome to the Complete Indian Nutrition Database
This page helps you explore the nutritional value of Indian foods by selecting a category.
Whether you’re looking for high-protein foods, low-fat options, or vitamin-rich vegetables, this tool allows you to access detailed nutrient charts for every food group.
All data is sourced from the Indian Food Composition Tables (ICMR-NIN 2017 & 2020) and supported by WHO/USDA guidelines.
Each section includes key nutrients, their health benefits, and recommended daily intakes for Indian adults.
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About the Nutrition Categories
At Vitaroxi, we bring you a complete and accurate view of the nutritional value of Indian foods, powered by authentic data from the ICMR-NIN Indian Food Composition Tables (IFCT).
Each food group below helps you explore the nutrients essential for balanced diets, fitness goals, and daily RDA requirements.
Cereals & Millets
Cereals such as rice, wheat, oats, and millets form the foundation of the Indian diet.
They supply complex carbohydrates, fibre, iron, and B-vitamins, making them excellent energy sources.
Millets like ragi, bajra, and jowar are rich in calcium and antioxidants, ideal for people managing diabetes and heart health.
Pulses & Legumes
A key part of vegetarian diets, pulses and legumes are high in plant protein, iron, and folate.
Including dals, chickpeas, kidney beans, and lentils helps maintain muscle mass, gut health, and blood sugar balance.
They also contribute to sustainable, plant-based nutrition.
Vegetables
Indian vegetables offer a wide range of vitamins (A, C, K) and minerals such as iron, magnesium, and potassium.
Leafy greens improve haemoglobin, while cruciferous vegetables like cauliflower and cabbage provide antioxidants that protect cells from damage.
Eating seasonal vegetables supports immunity and digestion.
Fruits
Fruits are natural sources of vitamins, minerals, and phytonutrients that promote skin health, hydration, and immunity.
Include citrus fruits for vitamin C, bananas for potassium, and papaya or mango for beta-carotene.
A colorful fruit bowl ensures a balance of antioxidants and fibre.
Milk & Dairy Products
Dairy foods like milk, curd, paneer, and cheese deliver high-quality protein, calcium, and vitamin B12.
They strengthen bones, teeth, and muscles, while fermented dairy improves gut flora.
For lactose-sensitive individuals, probiotic yogurt is a great substitute.
Nuts & Oilseeds
Almonds, cashews, walnuts, sesame, and flaxseeds are nutrient-dense sources of healthy fats (omega-3 and omega-6).
They enhance brain function, reduce cholesterol, and provide vitamin E and magnesium.
A small handful a day adds crunch and nutrition to your meals.
Meat, Fish & Eggs
These are the best natural sources of complete proteins, iron, zinc, and vitamin B12.
Fish like rohu and mackerel are rich in omega-3 fatty acids for heart and brain health, while eggs supply all nine essential amino acids.
Lean meats help meet daily protein goals effectively.
Fats & Oils
Fats are vital for absorbing fat-soluble vitamins (A, D, E, K) and maintaining cell structure.
Opt for mustard, sesame, or groundnut oil in moderation, and limit hydrogenated fats.
Balanced oil intake supports hormonal and cardiovascular health.
Fermented Foods & Probiotics
Foods like curd, idli, dosa, and pickles naturally contain probiotic bacteria that improve gut health and immunity.
They also enhance nutrient absorption and promote digestive balance.
Including fermented foods regularly helps maintain a healthy microbiome.
Mushrooms
Low in calories but rich in protein, vitamin D, and selenium, mushrooms are great for immunity and metabolism.
They act as natural antioxidants and fit perfectly in vegetarian diets as a meaty texture substitute.
Spices & Condiments
Spices such as turmeric, cumin, cardamom, and coriander add more than flavor—they offer anti-inflammatory and digestive benefits.
Turmeric’s curcumin is a powerful antioxidant known for its healing effects.
Use them moderately for both taste and wellness.
Beverages
Healthy beverages like green tea, coconut water, buttermilk, and herbal infusions hydrate and provide antioxidants.
Limit sugary drinks and opt for natural or unsweetened options to manage calorie intake.
Complete Nutrition Chart
Want a quick overview?
Explore our Complete Food Nutrition Chart to compare nutrient values of over 50 Indian foods.
Each item includes energy, protein, vitamins, minerals, and reference to RDA (ICMR and WHO) for better diet planning.
Data Source
All values and nutrient insights are based on the Indian Food Composition Tables (ICMR-NIN 2017, 2020) and supported by USDA FoodData Central where applicable.
Nutrients are displayed per 100 g edible portion for consistent and transparent comparisons.