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Indian foods

Indian foods, one by one

185 everyday Indian foods, from ragi and moong to methi and paneer, each with its real numbers from the government's food tables and a plain answer on whether it suits weight loss, PCOS, diabetes or menopause. Another 67 less common foods from the tables are one tick away. Seven foods the Indian tables leave out, like oats and chia seeds, come from USDA FoodData Central instead and say so.

Eating for a condition? Foods to eat and avoid in PCOS, diabetes and menopause.
Ranked lists: high protein vegetarian foods, iron rich foods, calcium rich foods without milk and high fibre foods.
Torn between two? Compare Rice vs roti, Brown rice vs white rice, Ragi vs wheat, Dalia vs rice, Sweet potato vs potato, Banana vs apple and Egg vs paneer.
Cooked dishes: calories in Indian dishes, from roti and dal to poha and khichdi.

Search Good for Kind Sort Also show 67 less common foods

Dots show a good choice for:Weight lossPCOS and PCODDiabetesMenopause

252 foods

Ajwain (carom seeds)357 kcal · 15.9 g protein per 100 g

Almond (Badam)609 kcal · 18.4 g protein per 100 g

Amaranth leaves (Chaulai)31 kcal · 3.3 g protein per 100 g

Amaranth seed (Ramdana)356 kcal · 14.6 g protein per 100 g

Amla (Indian gooseberry)24 kcal · 0.3 g protein per 100 g

Apple (Sev)62 kcal · 0.3 g protein per 100 g

Arbi leaves44 kcal · 3.4 g protein per 100 g

Asafoetida (Hing)332 kcal · 6.3 g protein per 100 g

Ash gourd (Petha)17 kcal · 0.8 g protein per 100 g

Atta (whole wheat flour)320 kcal · 10.6 g protein per 100 g

Avocado fruit (Makhanphal)144 kcal · 3 g protein per 100 g

Baby corn73 kcal · 2.7 g protein per 100 g

Bael fruit (Bel)136 kcal · 2.6 g protein per 100 g

Bajra348 kcal · 11 g protein per 100 g

Banana (Kela)105 kcal · 1.2 g protein per 100 g

Banana flower21 kcal · 1.5 g protein per 100 g

Banana stem39 kcal · 0.3 g protein per 100 g

Barley (Jau)316 kcal · 10.9 g protein per 100 g Bathua leaves (Bathua saag)28 kcal · 2.5 g protein per 100 g

Beet root (Chukandar)36 kcal · 1.9 g protein per 100 g

Besan (chickpea flour)USDA387 kcal · 22.4 g protein per 100 g

Bhindi (okra)27 kcal · 2.1 g protein per 100 g

Black pepper (Kali mirch)218 kcal · 10.1 g protein per 100 g

Boiled egg148 kcal · 13.4 g protein per 100 g Boiled egg white53 kcal · 12.4 g protein per 100 g

Boiled egg yolk308 kcal · 16.1 g protein per 100 g

Brinjal (baingan)27 kcal · 1.8 g protein per 100 g

Broad beans (Bakla)29 kcal · 3.9 g protein per 100 g

Brown rice354 kcal · 9.2 g protein per 100 g Buffalo milk107 kcal · 3.7 g protein per 100 g

Button mushroom27 kcal · 3.7 g protein per 100 g

Cabbage (Bandh gobi)22 kcal · 1.4 g protein per 100 g

Capsicum (Shimla mirch)16 kcal · 1.1 g protein per 100 g

Cardamom (Elaychi)255 kcal · 8.1 g protein per 100 g

Carrot (Gajar)33 kcal · 0.9 g protein per 100 g

Cashew nut (Kaju)583 kcal · 18.8 g protein per 100 g

Catla (Bhakur)94 kcal · 17.9 g protein per 100 g

Cauliflower (Phul gobi)23 kcal · 2.1 g protein per 100 g

Celery stalk (Ajmud)16 kcal · 1 g protein per 100 g

Chana dal329 kcal · 21.6 g protein per 100 g

Chia seedsUSDA486 kcal · 16.5 g protein per 100 g

Chicken168 kcal · 21.8 g protein per 100 g

Cloves (Lavang)187 kcal · 5.9 g protein per 100 g

Cluster beans (Gaur-ki-phalli)40 kcal · 3.5 g protein per 100 g

Coconut oil884 kcal · 0 g protein per 100 g

Coconut water15 kcal · 0.3 g protein per 100 g

Colocasia (Arwi)89 kcal · 3.3 g protein per 100 g

Coriander leaves (Hara dhania)31 kcal · 3.5 g protein per 100 g

Coriander seeds (Dhania)269 kcal · 10.7 g protein per 100 g Corn oil884 kcal · 0 g protein per 100 g

Cow's milk73 kcal · 3.3 g protein per 100 g

Cowpea (Lobia)320 kcal · 20.4 g protein per 100 g

Cucumber (Kheera)20 kcal · 0.7 g protein per 100 g

Cumin seeds (Jeera)304 kcal · 13.9 g protein per 100 g

Curd (Dahi)USDA61 kcal · 3.5 g protein per 100 g

Curry leaves (Kadi patta)64 kcal · 7.4 g protein per 100 g

Custard apple (Sharifa)99 kcal · 1.6 g protein per 100 g

Dalia (broken wheat)342 kcal · 10.8 g protein per 100 g

Dates (khajoor)320 kcal · 2.5 g protein per 100 g

Dried apricot (Khubani)316 kcal · 3.2 g protein per 100 g

Drumstick (Saijan-ki-phalli)29 kcal · 2.6 g protein per 100 g

Drumstick leaves (Saijan patta)67 kcal · 6.4 g protein per 100 g

Dry coconut (copra)624 kcal · 7.3 g protein per 100 g

Dry peas303 kcal · 20.4 g protein per 100 g

Dry red chillies237 kcal · 12.7 g protein per 100 g

Fenugreek leaves (Methi sag)34 kcal · 3.7 g protein per 100 g

Fenugreek seeds (Methi)235 kcal · 25.4 g protein per 100 g

Fig (Anjeer)82 kcal · 2 g protein per 100 g

Flax seeds (Alsi)444 kcal · 18.6 g protein per 100 g Foxtail millet (Kangni)332 kcal · 8.9 g protein per 100 g

French beans24 kcal · 2.5 g protein per 100 g

Fresh coconut409 kcal · 3.8 g protein per 100 g

Garlic (Lehsan)124 kcal · 6.9 g protein per 100 g

Ghee884 kcal · 0 g protein per 100 g

Gingelly oil884 kcal · 0 g protein per 100 g

Gingelly seeds (Til)508 kcal · 19.2 g protein per 100 g

Ginger (Adrak)55 kcal · 2.2 g protein per 100 g

Grapes (Angoor)54 kcal · 0.6 g protein per 100 g

Green chillies42 kcal · 2.4 g protein per 100 g

Green peas (Matar)81 kcal · 7.2 g protein per 100 g

Green tuvar (fresh pigeon peas, Arhar ki fali)124 kcal · 8.1 g protein per 100 g Groundnut oil884 kcal · 0 g protein per 100 g

Guava (Amrud)32 kcal · 1.4 g protein per 100 g

Halim seeds445 kcal · 23.4 g protein per 100 g

Horse gram (Kulthi)330 kcal · 21.7 g protein per 100 g

Jack fruit (Kathal)72 kcal · 2.7 g protein per 100 g

Jaggery (Gud)354 kcal · 1.9 g protein per 100 g

Jamun (black plum)56 kcal · 0.8 g protein per 100 g

Jowar334 kcal · 10 g protein per 100 g

Kabuli chana (white chickpeas)USDA378 kcal · 20.5 g protein per 100 g

Kala chana (whole Bengal gram)287 kcal · 18.8 g protein per 100 g

Karela (bitter gourd)21 kcal · 1.4 g protein per 100 g

Khoa316 kcal · 16.3 g protein per 100 g

Kohlrabi (Ganth gobhi)16 kcal · 1.6 g protein per 100 g Kohlrabi leaves (Ganth gobhi ka saag)43 kcal · 3.1 g protein per 100 g

Kovai (Konduri)17 kcal · 1.4 g protein per 100 g

Lamb (sheep meat)164 kcal · 21.4 g protein per 100 g

Lauki (bottle gourd)11 kcal · 0.5 g protein per 100 g

Lemon juice (Nimbu)37 kcal · 0.4 g protein per 100 g

Lentil whole (Sabut masoor)299 kcal · 22.5 g protein per 100 g

Lettuce (Salad ka patta)22 kcal · 1.5 g protein per 100 g

Litchi (Lichi)54 kcal · 1 g protein per 100 g Little millet (Samai, Kutki)346 kcal · 10.1 g protein per 100 g

Lotus root (Kamal kakdi)79 kcal · 1.9 g protein per 100 g

Maida (refined wheat flour)352 kcal · 10.4 g protein per 100 g

Maize (dry corn)334 kcal · 8.8 g protein per 100 g

Mango (Aam)59 kcal · 0.4 g protein per 100 g

Masoor dal322 kcal · 24.4 g protein per 100 g

Mint leaves (Pudina)37 kcal · 4.7 g protein per 100 g

Moong dal326 kcal · 23.9 g protein per 100 g

Mosambi (sweet lime)27 kcal · 0.8 g protein per 100 g Moth bean (Motha)309 kcal · 19.8 g protein per 100 g

Musk melon (Kharbooja)23 kcal · 0.4 g protein per 100 g Mustard leaves (Sarson ka sag)30 kcal · 3.5 g protein per 100 g

Mustard oil884 kcal · 0 g protein per 100 g

Mustard seeds (Rai)510 kcal · 19.5 g protein per 100 g

Mutton (goat meat)160 kcal · 22.1 g protein per 100 g

Oats (Jai)USDA379 kcal · 13.2 g protein per 100 g

Onion (Pyaz)48 kcal · 1.5 g protein per 100 g

Orange37 kcal · 0.7 g protein per 100 g

Palm oil884 kcal · 0 g protein per 100 g

Paneer (Chhena)258 kcal · 18.9 g protein per 100 g

Papaya (Papita)24 kcal · 0.4 g protein per 100 g

Parboiled rice352 kcal · 7.8 g protein per 100 g

Parwar (Parwal)24 kcal · 1.4 g protein per 100 g

Peach (Aroo)40 kcal · 0.9 g protein per 100 g

Peanuts (Moongphali)520 kcal · 23.6 g protein per 100 g

Pear (Nashpati)38 kcal · 0.4 g protein per 100 g

Pineapple (Ananas)43 kcal · 0.5 g protein per 100 g

Pistachio nuts539 kcal · 23.4 g protein per 100 g

Plum (Alubokhara)57 kcal · 0.6 g protein per 100 g

Poha (rice flakes)354 kcal · 7.4 g protein per 100 g

Pomegranate (Anar)55 kcal · 1.3 g protein per 100 g

Poppy seeds (Postdana)423 kcal · 20.3 g protein per 100 g

Potato (Alu)70 kcal · 1.5 g protein per 100 g

Prawns91 kcal · 19.2 g protein per 100 g

Pumpkin (Kaddu)25 kcal · 0.9 g protein per 100 g

Quinoa328 kcal · 13.1 g protein per 100 g

Radish (Muli)32 kcal · 0.8 g protein per 100 g

Radish leaves (Muli ka sag)26 kcal · 2.2 g protein per 100 g

Ragi321 kcal · 7.2 g protein per 100 g

Raisins (Kishmish)306 kcal · 2.6 g protein per 100 g

Rajma (kidney beans)298 kcal · 19 g protein per 100 g

Raw banana (plantain)80 kcal · 1.2 g protein per 100 g

Raw jackfruit26 kcal · 2 g protein per 100 g

Raw mango (Kachcha aam)49 kcal · 0.7 g protein per 100 g

Raw papaya (Kachcha papita)24 kcal · 0.5 g protein per 100 g

Red cherries (Gilas)60 kcal · 1.5 g protein per 100 g

Rice bran oil884 kcal · 0 g protein per 100 g

Rice puffed (Muramure)362 kcal · 7.5 g protein per 100 g

Ridge gourd (Torai)13 kcal · 0.9 g protein per 100 g

Rohu102 kcal · 19.7 g protein per 100 g

Sabudana (sago pearls)USDA358 kcal · 0.2 g protein per 100 g

Sabut moong (whole green gram)294 kcal · 22.5 g protein per 100 g

Sabut urad (whole black gram)291 kcal · 22 g protein per 100 g

Sapota (Chiku)73 kcal · 0.9 g protein per 100 g

Seviyan (vermicelli)333 kcal · 9.7 g protein per 100 g

Snake gourd (Chachinda)12 kcal · 1 g protein per 100 g

Soya bean (Bhatmas)381 kcal · 35.6 g protein per 100 g

Soya chunks (soy nuggets)USDA327 kcal · 51.5 g protein per 100 g Soyabean oil884 kcal · 0 g protein per 100 g

Spinach (Palak)24 kcal · 2.1 g protein per 100 g

Spring onion (Hara pyaz)26 kcal · 2.1 g protein per 100 g

Strawberry25 kcal · 1 g protein per 100 g

Sugarcane juice58 kcal · 0.2 g protein per 100 g

Suji (semolina)334 kcal · 11.4 g protein per 100 g

Sunflower oil884 kcal · 0 g protein per 100 g

Sunflower seeds (Surya mukhi)586 kcal · 23.5 g protein per 100 g

Sweet potato (Shakarkand)109 kcal · 1.3 g protein per 100 g

Tamarind pulp288 kcal · 2.9 g protein per 100 g

Tender maize (bhutta)120 kcal · 3.6 g protein per 100 g

Tinda14 kcal · 1 g protein per 100 g

Tomato20 kcal · 0.9 g protein per 100 g

Toor dal (arhar dal)331 kcal · 21.7 g protein per 100 g

Turmeric powder (Haldi)281 kcal · 7.7 g protein per 100 g

Urad dal324 kcal · 23.1 g protein per 100 g Vanaspati884 kcal · 0 g protein per 100 g

Walnut (Akhrot)671 kcal · 14.9 g protein per 100 g Water chestnut96 kcal · 0.9 g protein per 100 g

Water melon (Tarbuj)20 kcal · 0.6 g protein per 100 g

White rice356 kcal · 7.9 g protein per 100 g

Whole wheat322 kcal · 10.6 g protein per 100 g

Yam (Zimikandha)84 kcal · 2.6 g protein per 100 g

Zizyphus (Ber)49 kcal · 1.3 g protein per 100 g

Zucchini20 kcal · 1.1 g protein per 100 g Agathi leaves (Agasthi)71 kcal · 8 g protein per 100 g Amaranth spinosus (Kantewali-notya)26 kcal · 3.5 g protein per 100 g

Apricot, processed (Khoomani)56 kcal · 1.5 g protein per 100 g Bamboo shoot, tender (Baans)16 kcal · 1.3 g protein per 100 g Basella leaves (Poi)20 kcal · 1.6 g protein per 100 g Bean scarlet, tender (Sem)43 kcal · 2.9 g protein per 100 g

Beet greens (Chukandhar sag)35 kcal · 2.4 g protein per 100 g

Betel leaves (Pan ka patha)48 kcal · 2.5 g protein per 100 g Blackberry54 kcal · 0.9 g protein per 100 g

Blackcurrants54 kcal · 1.5 g protein per 100 g

Brussels sprouts (Choote gobi)44 kcal · 4.3 g protein per 100 g

Cat fish124 kcal · 15.9 g protein per 100 g

Cauliflower leaves (Phul gobi patta)35 kcal · 3.9 g protein per 100 g Chicken gizzard92 kcal · 18.2 g protein per 100 g Chicken mushroom, fresh21 kcal · 1.8 g protein per 100 g

Cho-cho-marrow19 kcal · 0.7 g protein per 100 g Colocasia (Arwi-ki-dandi)24 kcal · 0.8 g protein per 100 g Cotton seed oil884 kcal · 0 g protein per 100 g

Country hen173 kcal · 17 g protein per 100 g

Crab78 kcal · 13.2 g protein per 100 g Duck, meat, with skin131 kcal · 19.1 g protein per 100 g Emu, meat, skinless133 kcal · 22.6 g protein per 100 g Field beans, dry (Sem)276 kcal · 19.9 g protein per 100 g

Field beans, tender (Sem)31 kcal · 3.1 g protein per 100 g

Freshwater Eel108 kcal · 20.4 g protein per 100 g

Garden cress (Halim ka patta)50 kcal · 5.6 g protein per 100 g Gogu leaves (Pitwa)36 kcal · 1.9 g protein per 100 g

Green tomato21 kcal · 1.1 g protein per 100 g Guinea fowl, meat, with skin112 kcal · 20.5 g protein per 100 g Jackfruit seeds77 kcal · 5.8 g protein per 100 g Karonda fruit (Balalak)34 kcal · 1.1 g protein per 100 g

Mace (Javitri)356 kcal · 6.2 g protein per 100 g Mango ginger (Aam adhrak)42 kcal · 1.4 g protein per 100 g

Mangosteen (Mangustan)52 kcal · 0.6 g protein per 100 g Manila tamarind (Ganga imli/ Jangal jalebi)82 kcal · 3.6 g protein per 100 g Niger seeds (Kala til)512 kcal · 18.9 g protein per 100 g

Nutmeg (Jaiphal)464 kcal · 6.3 g protein per 100 g Oyster mushroom, dried244 kcal · 19 g protein per 100 g

Pak Choi leaves16 kcal · 1.4 g protein per 100 g Palm fruit, tender (Tar)24 kcal · 0.5 g protein per 100 g Pangas204 kcal · 17.1 g protein per 100 g

Parsley73 kcal · 5.5 g protein per 100 g Phalsa (Falsa)71 kcal · 1.7 g protein per 100 g Pigeon, meat, with skin126 kcal · 17.9 g protein per 100 g

Pine seed (Chilgoza)594 kcal · 12.6 g protein per 100 g Pippali (Pipli)217 kcal · 10.5 g protein per 100 g Ponnaganni (Saranthi sag)51 kcal · 5.3 g protein per 100 g Pummelo (Chakotra)50 kcal · 0.7 g protein per 100 g Pumpkin leaves, tender (Kumhra sag)44 kcal · 4.2 g protein per 100 g Quail, meat, skinless138 kcal · 20.9 g protein per 100 g

Rambutan73 kcal · 0.7 g protein per 100 g

Raw egg135 kcal · 13.3 g protein per 100 g Ricebean (Meth)302 kcal · 20 g protein per 100 g Rumex leaves20 kcal · 1.6 g protein per 100 g Safflower oil884 kcal · 0 g protein per 100 g Safflower oil (blended)884 kcal · 0 g protein per 100 g Safflower seeds (Kardi)473 kcal · 17.7 g protein per 100 g

Shiitake mushroom, fresh58 kcal · 3.2 g protein per 100 g

Soursop (Shul-ram fal)62 kcal · 0.7 g protein per 100 g

Star fruit (Kazmal/Kamrakh)26 kcal · 0.8 g protein per 100 g

Tamarind leaves, tender (Imli patte)71 kcal · 5.8 g protein per 100 g

Tapioca (Simla alu)80 kcal · 1 g protein per 100 g

Tiger prawns68 kcal · 14.2 g protein per 100 g

Turkey155 kcal · 20.3 g protein per 100 g

Wheat, vermicelli, roasted (Siwain)340 kcal · 10.4 g protein per 100 g Whole toor (whole arhar)274 kcal · 20.5 g protein per 100 g Wood Apple (Kaith)78 kcal · 3.1 g protein per 100 g

Source

Every number comes from the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), except seven foods the Indian tables don't list (besan, chia seeds, curd, kabuli chana, oats, sabudana and soya chunks), which come from USDA FoodData Central and say so on their pages. How the ratings work.

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