| CEREALS |
Energy
(KCal) |
Protein
(g) |
Carbohydrate
(g) |
Fat
(g) |
| |
All
values are per 100 g of edible portions. |
| Bajra |
361 |
11.6 |
67.5 |
5.0 |
| Barley |
336 |
11.5 |
69.6 |
1.3 |
| Jowar |
331 |
12.3 |
60.9 |
1.9 |
| Maize (dry) |
342 |
11.1 |
66 |
3.6 |
| Maize (tender) |
125 |
4.7 |
24.6 |
0.8 |
| Rice |
345 |
6.8 |
78.2 |
0.5 |
| Rice flakes |
346 |
6.6 |
77.3 |
1.2 |
| Rice (puffed) |
325 |
7.5 |
73.6 |
0.1 |
| Wheat flour |
341 |
12.1 |
69.4 |
1.7 |
| Wheat flour Refined (Maida) |
348 |
11.0 |
73.9 |
0.9 |
| Semolina (Suji) |
348 |
10.4 |
74.8 |
0.8 |
| Vermicelli (Sewia) |
352 |
8.8 |
78.3 |
0.4 |
| Brown bread |
245 |
7.8 |
51.9 |
0.7 |
| |
|
|
|
|
|
| PULSES
(DALS) |
Energy
(KCal) |
Protein
(g) |
Carbohydrate
(g) |
Fat
(g) |
| |
All
values are per 100 g of edible portions. |
| Chana |
360 |
17.1 |
60.9 |
5.3 |
| Chana dal |
372 |
20.8 |
59.8 |
5.6 |
| Kala chana (roasted) |
369 |
22.5 |
58.1 |
5.2 |
| Urad dal (whole) |
347 |
24.0 |
59.6 |
1.4 |
| Lobia |
323 |
24.1 |
54.5 |
1.0 |
| Beans (sem,dry) |
347 |
24.9 |
60.1 |
0.8 |
| Moong dal (whole) |
334 |
24.0 |
56.7 |
1.3 |
| Moong dal |
358 |
24.5 |
59.9 |
1.2 |
| Kala chana |
321 |
22.0 |
57.2 |
0.5 |
| Masoor dal |
343 |
25.1 |
59.0 |
0.7 |
| Moth dal |
330 |
23.6 |
56.5 |
1.1 |
| Peas (green) |
93 |
7.2 |
15.9 |
0.1 |
| Peas (dry) |
315 |
19.7 |
56.5 |
1.1 |
| Peas (roasted) |
340 |
22.9 |
58.8 |
1.4 |
| Rajmah |
346 |
22.9 |
60.6 |
1.3 |
| Red gram (Arhar) |
335 |
22.3 |
57.6 |
1.7 |
| Soyabean |
432 |
43.2 |
20.9 |
19.5 |
| |
|
|
|
|
|
| LEAFY
VEGETABLES |
Energy
(KCal) |
Protein
(g) |
Carbohydrate
(g) |
Fat
(g) |
| |
All
values are per 100 g of edible portions. |
| Bathua |
30 |
3.7 |
2.9 |
0.4 |
| Cabbage |
27 |
1.8 |
4.6 |
0.1 |
| Celery leaves |
37 |
6.3 |
1.6 |
0.6 |
| Colocasia leaves (Arvi leaves) |
56 |
3.9 |
6.8 |
1.5 |
| Coriander leaves (Dhania) |
44 |
3.3 |
6.3 |
0.6 |
| Fenugreek leaves (Methi) |
49 |
4.4 |
6.0 |
0.9 |
| Lettuce |
21 |
2.1 |
2.5 |
0.3 |
| Mustard leaves (Sarso ka saag) |
34 |
4.0 |
3.2 |
0.6 |
| Radish leaves |
28 |
3.8 |
2.4 |
0.4 |
| Spinach (Palak) |
26 |
2.0 |
2.9 |
0.7 |
| |
|
|
|
|
| ROOTS
AND TUBERS |
Energy
(KCal) |
Protein
(g) |
Carbohydrate
(g) |
Fat
(g) |
| |
All
values are per 100 g of edible portions. |
| Arrow root flour |
334 |
0.2 |
83.1 |
0.1 |
| Beet root |
43 |
1.7 |
8.8 |
0.1 |
| Carrot |
48 |
0.9 |
10.6 |
0.2 |
| Colocasia (Arvi) |
97 |
3.0 |
21.1 |
0.1 |
| Onion |
50 |
1.2 |
11.1 |
0.1 |
| Potato |
97 |
1.6 |
22.6 |
0.1 |
| Radish |
17 |
0.7 |
3.4 |
0.1 |
| Sweet potato |
1.2 |
1.2 |
28.2 |
0.3 |
| Turnip (Shalgam) |
29 |
0.7 |
6.2 |
0.2 |
| Yam (Zimikand) |
79 |
1.2 |
18.4 |
0.1 |
| |
|
|
|
|
|
| OTHER
VEGETABLES |
Energy
(KCal) |
Protein
(g) |
Carbohydrate
(g) |
Fat
(g) |
| |
All
values are per 100 g of edible portions. |
| Ash gourd (Petha) |
10 |
0.4 |
1.9 |
0.1 |
| Beans |
158 |
7.4 |
29.8 |
1.0 |
| Bitter gourd (Karela) |
25 |
1.6 |
4.2 |
0.2 |
| Bottle gourd (Lauki) |
12 |
0.2 |
2.5 |
0.1 |
| Brinjal (Baingan) |
24 |
1.4 |
4.0 |
0.3 |
| Cauliflower (Gobhi) |
30 |
2.6 |
4.0 |
0.4 |
| Cowpea (Lobia) |
48 |
3.5 |
8.1 |
0.2 |
| Cucumber (Kheera) |
13 |
0.4 |
2.5 |
0.1 |
| French beans |
26 |
1.7 |
4.5 |
0.1 |
| Capsicum (Shimla mirch) |
24 |
1.3 |
4.3 |
0.3 |
| Jack fruit (Kathal) |
51 |
2.6 |
9.4 |
0.3 |
| Karonda (fresh) |
42 |
1.1 |
2.9 |
2.9 |
| Ladies finger (Bhindi) |
35 |
1.9 |
6.4 |
0.2 |
| Lotus stem (dry) |
234 |
4.1 |
51.4 |
1.3 |
| Mango (raw) |
44 |
0.7 |
10.1 |
0.1 |
| Papaya (raw) |
27 |
0.7 |
5.7 |
0.2 |
| Parwal |
20 |
2.0 |
2.2 |
0.3 |
| Pumpkin fruit |
25 |
1.4 |
4.6 |
0.1 |
| Ridge gourd (Turai) |
17 |
0.5 |
3.4 |
0.1 |
| Snake gourd (Kakri) |
18 |
0.5 |
3.3 |
0.3 |
| Tinda |
21 |
1.4 |
3.4 |
0.2 |
| Tomato |
20 |
0.9 |
3.6 |
0.2 |
| Water chestnut (Singhara) |
115 |
4.7 |
23.3 |
0.3 |
| |
|
|
|
|
|
| FRUITS |
Energy
(KCal) |
Protein
(g) |
Carbohydrate
(g) |
Fat
(g) |
| |
All
values are per 100 g of edible portions. |
| Amla |
58 |
0.5 |
13.7 |
0.1 |
| Apple |
59 |
0.2 |
13.4 |
0.5 |
| Apricot (fresh) |
53 |
1.0 |
11.6 |
0.3 |
| Apricot (dry) |
306 |
1.6 |
73.4 |
0.7 |
| Bael fruit |
137 |
1.8 |
31.8 |
0.3 |
| Banana (ripe) |
116 |
1.2 |
27.2 |
0.3 |
| Cherries (red) |
64 |
1.1 |
13.8 |
0.5 |
| Currants (black) |
316 |
2.7 |
75.2 |
0.5 |
| Dates (dried) |
317 |
2.5 |
75.8 |
0.4 |
| Dates (fresh) |
144 |
1.2 |
33.8 |
0.4 |
| Figs (Anjeer) |
37 |
1.3 |
7.6 |
0.2 |
| Grapes (blue) |
58 |
0.6 |
13.1 |
0.4 |
| Grapes(pale green) |
71 |
0.5 |
16.5 |
0.3 |
| Guava |
51 |
0.9 |
11.2 |
0.3 |
| Jamun |
62 |
0.7 |
14.0 |
0.3 |
| Lemon |
57 |
1.0 |
11.1 |
0.9 |
| Lichi |
61 |
1.1 |
13.6 |
0.2 |
| Loquat |
43 |
0.6 |
9.6 |
0.3 |
| Mango (ripe) |
74 |
0.6 |
16.9 |
0.4 |
| Melon (Kharbuja) |
17 |
0.3 |
3.5 |
0.2 |
| Mulberry (Shahtoot) |
49 |
1.1 |
10.3 |
0.4 |
| Orange |
48 |
0.7 |
10.9 |
0.2 |
| Orange (juice) |
9 |
0.2 |
1.9 |
0.1 |
| Papaya (ripe) |
32 |
0.6 |
7.2 |
0.1 |
| Peaches |
50 |
1.2 |
10.5 |
0.3 |
| Pears |
52 |
0.6 |
11.9 |
0.2 |
| Phalsa |
72 |
1.3 |
14.7 |
0.9 |
| Pineapple |
46 |
0.4 |
10.8 |
0.1 |
| Plum |
52 |
0.7 |
11.1 |
0.5 |
| Pomegranate |
65 |
1.6 |
14.1 |
0.1 |
| Raspberry |
56 |
1.0 |
11.7 |
0.6 |
| Sharifa |
104 |
1.6 |
23.5 |
0.4 |
| Strawberry |
44 |
0.7 |
9.8 |
0.2 |
| Water melon (Tarbuj) |
16 |
0.2 |
3.3 |
0.2 |
| |
|
|
|
|
|
| MILK
AND MILK PRODUCTS |
Energy
(KCal) |
Protein
(g) |
Carbohydrate
(g) |
Fat
(g) |
| |
All
values are per 100 g of edible portions. |
| Milk (Buffalo) |
117 |
4.3 |
5.0 |
6.5 |
| Milk (Cow) |
67 |
3.2 |
4.4 |
4.1 |
| Milk (Human) |
65 |
1.1 |
7.4 |
3.4 |
| Curd (Cow’s milk) |
60 |
3.1 |
3.0 |
4.0 |
| Butter milk |
15 |
0.8 |
0.5 |
1.1 |
| Skimmed milk |
29 |
2.5 |
4.6 |
0.1 |
| Paneer (Cow’s milk) |
265 |
18.3 |
1.2 |
20.8 |
| Paneer (Buffalo’s milk) |
292 |
13.4 |
7.9 |
23.0 |
| Khoa (Whole milk) |
421 |
20.0 |
20.5 |
25.9 |
| Khoa (Skimmed milk) |
206 |
22.3 |
25.7 |
1.6 |
| Cheese |
348 |
24.1 |
6.3 |
25.1 |
| Milk powder (skimmed) |
357 |
38.0 |
51.0 |
0.1 |
| Milk powder (whole) |
496 |
25.8 |
38.0 |
26.7 |
| |
|
|
|
|
|
| MEAT
AND POULTRY |
Energy
(KCal) |
Protein
(g) |
Carbohydrate
(g) |
Fat
(g) |
| |
All
values are per 100 g of edible portions. |
| Beef |
114 |
22.6 |
NIL |
2.6 |
| Duck |
130 |
21.6 |
0.1 |
4.8 |
| Egg (Duck) |
181 |
13.5 |
0.8 |
13.7 |
| Egg (Hen) |
173 |
13.3 |
NIL |
13.3 |
| Goat meat (lean) |
118 |
21.4 |
NIL |
3.6 |
| Liver (Goat) |
107 |
20.0 |
NIL |
3.0 |
| Mutton |
194 |
18.5 |
NIL |
13.3 |
| Pork |
114 |
18.7 |
NIL |
4.4 |
| |
|
|
|
|
|
| FISHES
AND SEA FOODS |
Energy
(KCal) |
Protein
(g) |
Carbohydrate
(g) |
Fat
(g) |
| |
All
values are per 100 g of edible portions. |
| Bhetki (fresh) |
79 |
14.9 |
3.0 |
0.8 |
| Bhetki (dried) |
266 |
60.2 |
1.8 |
2.0 |
| Crab (muscle) |
59 |
8.9 |
3.3 |
1.1 |
| Crab (small) |
169 |
11.2 |
9.1 |
9.8 |
| Hilsa |
273 |
21.8 |
2.9 |
19.4 |
| Lobster |
90 |
20.5 |
NIL |
0.9 |
| Pomfrets (black) |
111 |
20.3 |
1.5 |
2.6 |
| Pomfrets (white) |
87 |
17.0 |
1.8 |
1.3 |
| Prawn |
89 |
19.1 |
0.8 |
1.0 |
| Rohu |
97 |
16.6 |
4.4 |
1.4 |
| Sardine |
101 |
21.0 |
NIL |
1.9 |
| Shrimp(small, dried) |
349 |
68.1 |
NIL |
8.5 |
| Surmai (fresh) |
92 |
19.9 |
NIL |
1.4 |
| Surmai (dried) |
210 |
38.6 |
NIL |
6.2 |
| |
|
|
|
|
|
| FATS
AND OILS |
Energy
(KCal) |
Protein
(g) |
Carbohydrate
(g) |
Fat
(g) |
| |
All
values are per 100 g of edible portions. |
| Butter |
729 |
NIL |
NIL |
81.0 |
| Ghee |
900 |
NIL |
NIL |
100.0 |
| Vegetable oil (Groundnut, Palm, Mustard,
Coconut) |
900 |
NIL |
NIL |
100.0 |
| |
|
|
|
|
|
| SUGARS |
Energy
(KCal) |
Protein
(g) |
Carbohydrate
(g) |
Fat
(g) |
| |
All
values are per 100 g of edible portions. |
| Sugar |
398 |
0.1 |
99.4 |
NIL |
| Honey |
319 |
0.3 |
79.5 |
NIL |
| Jaggery (Cane) |
383 |
0.4 |
95.0 |
0.1 |
| Jaggery(Coconut palm) |
340 |
1.0 |
83.5 |
0.2 |
| Jaggery (Date palm) |
353 |
1.5 |
86.1 |
0.3 |
| Sago |
351 |
0.2 |
87.1 |
0.2 |
| |
|
|
|
|
|
| NUTS
AND OIL SEEDS |
Energy
(KCal) |
Protein
(g) |
Carbohydrate
(g) |
Fat
(g) |
| |
All
values are per 100 g of edible portions. |
| Almond |
655 |
20.8 |
10.5 |
58.9 |
| Cashewnut |
596 |
21.2 |
22.3 |
46.9 |
| Coconut (dry) |
662 |
6.8 |
18.4 |
62.3 |
| Coconut (fresh) |
444 |
4.5 |
13.0 |
41.6 |
| Coconut (milk) |
430 |
3.4 |
11.9 |
41.0 |
| Coconut (water) |
24 |
1.4 |
4.4 |
0.1 |
| Groundnut |
567 |
25.3 |
26.1 |
40.1 |
| Groundnut (roasted) |
570 |
26.2 |
26.7 |
39.8 |
| Mustard (seeds) |
541 |
20.0 |
23.8 |
39.7 |
| Pista |
626 |
19.8 |
16.2 |
53.5 |
| Walnut |
687 |
15.6 |
11.0 |
64.5 |
| Water melon seeds |
628 |
34.1 |
4.5 |
52.6 |
