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| One serving | Per 100 g | |||||
|---|---|---|---|---|---|---|
| Amaranth seed (Ramdana) one roti's worth of flour, or a small katori cooked (30 g dry) | 107 | 2.1 | 356 | 14.6 | 60 | 7 |
| Atta (whole wheat flour) one roti's worth of flour (30 g dry) | 96 | 3.4 | 320 | 10.6 | 64.2 | 11.4 |
| Bajra one roti's worth of flour, or a small katori cooked (30 g dry) | 104 | 3.4 | 348 | 11 | 61.8 | 11.5 |
| Barley (Jau) one roti's worth of flour, or a small katori cooked (30 g dry) | 95 | 4.7 | 316 | 10.9 | 61.3 | 15.6 |
| Brown rice one katori cooked (40 g dry) | 141 | 1.8 | 354 | 9.2 | 74.8 | 4.4 |
| Dalia (broken wheat) one katori cooked (40 g dry) | 137 | 3.5 | 342 | 10.8 | 69.1 | 8.8 |
| Foxtail millet (Kangni) one roti's worth of flour, or a small katori cooked (30 g dry) | 100 | 1.9 | 332 | 8.9 | 66.2 | 6.4 |
| Jowar one roti's worth of flour, or a small katori cooked (30 g dry) | 100 | 3.1 | 334 | 10 | 67.7 | 10.2 |
| Little millet (Samai, Kutki) one roti's worth of flour, or a small katori cooked (30 g dry) | 104 | 2.3 | 346 | 10.1 | 65.5 | 7.7 |
| Maida (refined wheat flour) one roti's worth of flour (30 g dry) | 106 | 0.8 | 352 | 10.4 | 74.3 | 2.8 |
| Maize (dry corn) one roti's worth of flour, or a small katori cooked (30 g dry) | 100 | 3.7 | 334 | 8.8 | 64.8 | 12.2 |
| Oats (Jai)USDA one small bowl of porridge (30 g dry) | 114 | 3 | 379 | 13.2 | 57.6 | 10.1 |
| Parboiled rice one katori cooked (40 g dry) | 141 | 1.5 | 352 | 7.8 | 77.2 | 3.7 |
| Poha (rice flakes) one plate of poha (40 g dry) | 141 | 1.4 | 354 | 7.4 | 76.8 | 3.5 |
| Quinoa one katori cooked (40 g dry) | 131 | 5.9 | 328 | 13.1 | 53.6 | 14.7 |
| Ragi one roti's worth of flour, or a small katori cooked (30 g dry) | 96 | 3.4 | 321 | 7.2 | 66.8 | 11.2 |
| Rice puffed (Muramure) one katori (15 g dry) | 54 | 0.4 | 362 | 7.5 | 77.7 | 2.6 |
| Sabudana (sago pearls)USDA one small katori, soaked (30 g dry) | 107 | 0.3 | 358 | 0.2 | 87.8 | 0.9 |
| Seviyan (vermicelli) one small katori cooked (30 g dry) | 100 | 2.8 | 333 | 9.7 | 70.4 | 9.3 |
| Suji (semolina) one small katori of upma (30 g dry) | 100 | 2.9 | 334 | 11.4 | 68.4 | 9.7 |
| Tender maize (bhutta) one medium cob, about 100 g of kernels | 120 | 3.7 | 120 | 3.6 | 22.7 | 3.7 |
| Wheat, vermicelli, roasted (Siwain) one small katori cooked (30 g dry) | 102 | 2.9 | 340 | 10.4 | 71.4 | 9.6 |
| White rice one katori cooked (40 g dry) | 143 | 1.1 | 356 | 7.9 | 78.2 | 2.8 |
| Whole wheat one roti's worth of flour, or a small katori cooked (30 g dry) | 97 | 3.4 | 322 | 10.6 | 64.7 | 11.2 |
A serving is the household amount under each name; the per 100 g columns show on wider screens. Tap a column name to sort.
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR). Oats and sabudana come from USDA FoodData Central instead, because the Indian tables don't list them.
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