Indian Food Database
200+ Indian foods across 8 categories with nutritional data from IFCT 2017 and NIN India. Search, filter, and explore.
Showing 156 of 200+ foods
| Food Name | Category | Serving | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Roti (Chapati) | Grains | 1 medium (40g) | 120 | 3.5g | 22g | 2.5g |
| Paratha plain | Grains | 1 medium (60g) | 186 | 4g | 28g | 7g |
| Paratha aloo | Grains | 1 medium (80g) | 210 | 4.5g | 32g | 8g |
| Naan | Grains | 1 piece (90g) | 262 | 8g | 45g | 5g |
| Puri | Grains | 1 piece (30g) | 130 | 2.5g | 15g | 7g |
| Basmati Rice cooked | Grains | 1 cup (180g) | 210 | 4.3g | 46g | 0.4g |
| Brown Rice cooked | Grains | 1 cup (180g) | 216 | 5g | 45g | 1.8g |
| Jeera Rice | Grains | 1 cup (200g) | 260 | 5g | 50g | 6g |
| Idli | Grains | 2 pieces (80g) | 78 | 3g | 15g | 0.4g |
| Dosa plain | Grains | 1 medium (80g) | 132 | 3.5g | 25g | 2.5g |
| Masala Dosa | Grains | 1 piece (150g) | 215 | 5g | 36g | 6g |
| Uttapam | Grains | 1 medium (100g) | 138 | 4g | 25g | 2.5g |
| Upma | Grains | 1 cup (180g) | 220 | 5g | 36g | 7g |
| Poha | Grains | 1 cup (180g) | 250 | 4g | 48g | 5g |
| Oats cooked | Grains | 1 cup (240g) | 166 | 6g | 28g | 3.6g |
| Wheat Flour atta | Grains | 100g | 341 | 12g | 70g | 1.7g |
| Suji Semolina | Grains | 100g | 360 | 12g | 74g | 1.1g |
| Besan Chickpea flour | Grains | 100g | 387 | 22g | 58g | 6.7g |
| Makhana Fox nuts | Grains | 100g | 347 | 9.7g | 77g | 0.1g |
| Bhatura | Grains | 1 piece (80g) | 280 | 6g | 40g | 11g |
| Missi Roti | Grains | 1 medium (50g) | 145 | 5.5g | 24g | 3.5g |
| Thepla | Grains | 2 pieces (80g) | 220 | 6g | 32g | 8g |
| Bajra Roti | Grains | 1 medium (40g) | 118 | 3.8g | 22g | 2g |
| Jowar Roti | Grains | 1 medium (40g) | 116 | 3.6g | 23g | 1.5g |
| Rice Khichdi | Grains | 1 cup (200g) | 216 | 8g | 38g | 3.5g |
| Toor Dal cooked | Legumes | 1 cup (180g) | 198 | 13.5g | 35g | 0.7g |
| Moong Dal cooked | Legumes | 1 cup (180g) | 147 | 10g | 25g | 0.7g |
| Chana Dal cooked | Legumes | 1 cup (180g) | 270 | 15g | 45g | 4.5g |
| Masoor Dal cooked | Legumes | 1 cup (180g) | 230 | 18g | 40g | 0.8g |
| Urad Dal cooked | Legumes | 1 cup (180g) | 191 | 13g | 33g | 0.8g |
| Rajma cooked | Legumes | 1 cup (180g) | 225 | 15g | 40g | 1g |
| White Chana Chole cooked | Legumes | 1 cup (164g) | 270 | 14.5g | 45g | 4.3g |
| Kala Chana cooked | Legumes | 1 cup (164g) | 269 | 15g | 45g | 4g |
| Moong Sprouts | Legumes | 1 cup (104g) | 31 | 3.2g | 6g | 0.2g |
| Soya Chunks dry | Legumes | 100g | 345 | 52g | 33g | 0.5g |
| Tofu | Legumes | 100g | 76 | 8g | 1.9g | 4.8g |
| Dal Makhani | Legumes | 1 cup (200g) | 298 | 13g | 36g | 12g |
| Green Peas cooked | Legumes | 1 cup (160g) | 125 | 8.6g | 23g | 0.3g |
| Lobia Black Eyed Peas | Legumes | 1 cup (170g) | 198 | 13g | 36g | 0.9g |
| Moth Beans cooked | Legumes | 1 cup (180g) | 213 | 14g | 38g | 0.9g |
| Val Papdi cooked | Legumes | 1 cup (170g) | 185 | 12g | 33g | 0.8g |
| Paneer | Dairy | 100g | 265 | 18g | 3.4g | 20g |
| Curd Dahi full fat | Dairy | 1 cup (200g) | 124 | 8g | 9g | 4.8g |
| Curd Dahi low fat | Dairy | 1 cup (200g) | 72 | 8g | 9g | 0.4g |
| Milk full fat | Dairy | 1 glass (200ml) | 124 | 6.4g | 9g | 6.4g |
| Milk toned | Dairy | 1 glass (200ml) | 82 | 6.8g | 9g | 1.8g |
| Ghee | Dairy | 1 tsp (5g) | 45 | 0g | 0g | 5g |
| Butter | Dairy | 1 tsp (5g) | 36 | 0g | 0g | 4g |
| Cream Malai | Dairy | 1 tbsp (15g) | 51 | 0.4g | 0.4g | 5.5g |
| Chaas Buttermilk | Dairy | 1 glass (200ml) | 46 | 3.2g | 4.8g | 1.2g |
| Lassi sweet | Dairy | 1 glass (300ml) | 243 | 8g | 38g | 7g |
| Lassi salted | Dairy | 1 glass (250ml) | 113 | 6g | 12g | 4.3g |
| Shrikhand | Dairy | 100g | 224 | 7g | 36g | 6g |
| Khoa Mawa | Dairy | 100g | 421 | 20g | 36g | 22g |
| Whey Protein Powder | Dairy | 1 scoop (30g) | 120 | 24g | 3g | 1.5g |
| Paneer Tikka | Dairy | 100g | 220 | 14g | 8g | 15g |
| Cheese slice | Dairy | 1 slice (20g) | 70 | 4g | 0.5g | 6g |
| Spinach Palak | Vegetables | 100g | 23 | 2.9g | 3.6g | 0.4g |
| Broccoli | Vegetables | 100g | 34 | 2.8g | 7g | 0.4g |
| Cauliflower Gobi | Vegetables | 100g | 25 | 1.9g | 5g | 0.3g |
| Potato boiled | Vegetables | 1 medium (150g) | 130 | 3g | 30g | 0.1g |
| Sweet Potato | Vegetables | 1 medium (130g) | 112 | 2g | 26g | 0.1g |
| Tomato | Vegetables | 1 medium (90g) | 18 | 0.9g | 3.9g | 0.2g |
| Onion | Vegetables | 1 medium (90g) | 36 | 1g | 8g | 0.1g |
| Bhindi Okra | Vegetables | 100g | 33 | 2g | 7g | 0.2g |
| Brinjal Baingan | Vegetables | 100g | 24 | 1g | 6g | 0.2g |
| Bitter Gourd Karela | Vegetables | 100g | 17 | 1g | 3.7g | 0.2g |
| Lauki Bottle Gourd | Vegetables | 100g | 14 | 0.6g | 3.4g | 0.1g |
| Cabbage | Vegetables | 100g | 25 | 1.3g | 5.8g | 0.1g |
| Capsicum Bell Pepper | Vegetables | 1 medium (100g) | 31 | 1g | 6g | 0.3g |
| Carrot | Vegetables | 1 medium (80g) | 33 | 0.7g | 7.7g | 0.2g |
| Cucumber | Vegetables | 100g | 15 | 0.6g | 3.6g | 0.1g |
| Pumpkin Kaddu | Vegetables | 100g | 26 | 1g | 6.5g | 0.1g |
| Corn Makai | Vegetables | 1 cob (90g) | 77 | 2.9g | 17g | 1.1g |
| Drumstick Moringa | Vegetables | 100g | 37 | 2.1g | 8.5g | 0.2g |
| Tinda | Vegetables | 100g | 21 | 1.2g | 4.6g | 0.2g |
| Arbi Taro | Vegetables | 100g | 97 | 1.5g | 23g | 0.1g |
| Methi Leaves | Vegetables | 100g | 49 | 4.4g | 6g | 0.9g |
| Curry Leaves | Vegetables | 100g | 108 | 6.1g | 19g | 1g |
| Banana Flower | Vegetables | 100g | 51 | 1.6g | 11g | 0.6g |
| Lotus Stem Kamal Kakdi | Vegetables | 100g | 74 | 2.6g | 17g | 0.1g |
| Chicken Breast cooked | Non-Veg | 100g | 165 | 31g | 0g | 3.6g |
| Chicken Thigh cooked | Non-Veg | 100g | 209 | 26g | 0g | 10.9g |
| Chicken Curry | Non-Veg | 1 serving (150g) | 280 | 26g | 5g | 17g |
| Egg whole boiled | Non-Veg | 1 large (50g) | 78 | 6.3g | 0.6g | 5.3g |
| Egg White | Non-Veg | 1 large (33g) | 17 | 3.6g | 0.2g | 0g |
| Omelette 2 egg | Non-Veg | 1 piece (120g) | 218 | 14g | 1g | 17g |
| Mutton Curry | Non-Veg | 1 serving (150g) | 310 | 25g | 4g | 21g |
| Mutton cooked | Non-Veg | 100g | 294 | 25g | 0g | 21g |
| Rohu Fish cooked | Non-Veg | 100g | 127 | 20g | 0g | 5g |
| Salmon cooked | Non-Veg | 100g | 208 | 20g | 0g | 13g |
| Prawns Shrimp cooked | Non-Veg | 100g | 99 | 21g | 0.2g | 1.1g |
| Tuna canned | Non-Veg | 100g | 116 | 25.5g | 0g | 1g |
| Tandoori Chicken | Non-Veg | 2 pieces (180g) | 310 | 40g | 4g | 14g |
| Egg Bhurji | Non-Veg | 1 serving (120g) | 210 | 13g | 3g | 16g |
| Keema minced meat | Non-Veg | 100g | 267 | 20g | 3g | 20g |
| Pomfret Fish | Non-Veg | 100g | 105 | 19g | 0g | 3.5g |
| Katla Fish | Non-Veg | 100g | 111 | 19.6g | 0g | 3.6g |
| Hilsa Fish | Non-Veg | 100g | 273 | 21.8g | 0g | 19.4g |
| Duck cooked | Non-Veg | 100g | 337 | 19g | 0g | 28g |
| Liver Chicken | Non-Veg | 100g | 172 | 24g | 1g | 7.6g |
| Pav Bhaji | Street Food | 1 serving + 2 pav (350g) | 490 | 12g | 72g | 18g |
| Chole Bhature | Street Food | 1 serving (300g) | 590 | 16g | 75g | 24g |
| Vada Pav | Street Food | 1 piece (150g) | 290 | 6g | 42g | 11g |
| Pani Puri Golgappa | Street Food | 6 pieces (120g) | 132 | 3g | 26g | 2g |
| Bhel Puri | Street Food | 1 plate (150g) | 195 | 4g | 38g | 4g |
| Samosa | Street Food | 1 piece (60g) | 154 | 3g | 20g | 7.5g |
| Kachori | Street Food | 1 piece (65g) | 210 | 4g | 24g | 11g |
| Aloo Tikki | Street Food | 1 piece (80g) | 155 | 3g | 22g | 7g |
| Chaat Papdi | Street Food | 1 plate (150g) | 250 | 5g | 38g | 9g |
| Dahi Puri | Street Food | 6 pieces (180g) | 230 | 6g | 40g | 5g |
| Sev Puri | Street Food | 1 plate (150g) | 275 | 6g | 40g | 10g |
| Frankies Kathi Roll | Street Food | 1 roll (200g) | 350 | 12g | 48g | 12g |
| Biryani Veg | Street Food | 1 plate (300g) | 450 | 10g | 74g | 13g |
| Biryani Chicken | Street Food | 1 plate (350g) | 520 | 26g | 68g | 14g |
| Butter Chicken | Street Food | 1 serving (200g) | 380 | 28g | 10g | 26g |
| Dal Tadka | Street Food | 1 cup (200g) | 218 | 11g | 32g | 6g |
| Palak Paneer | Street Food | 1 serving (200g) | 280 | 14g | 10g | 21g |
| Matar Paneer | Street Food | 1 serving (200g) | 310 | 14g | 18g | 21g |
| Aloo Gobi | Street Food | 1 serving (180g) | 185 | 4.5g | 28g | 7g |
| Paneer Butter Masala | Street Food | 1 serving (200g) | 390 | 15g | 12g | 32g |
| Dahi Vada | Street Food | 2 pieces (150g) | 215 | 8g | 32g | 6g |
| Raj Kachori | Street Food | 1 piece (200g) | 380 | 9g | 55g | 15g |
| Misal Pav | Street Food | 1 serving (300g) | 420 | 14g | 62g | 14g |
| Dabeli | Street Food | 1 piece (120g) | 280 | 6g | 44g | 9g |
| Pav Bhaji without pav | Street Food | 1 cup (200g) | 200 | 5g | 32g | 7g |
| Roasted Chana | Snacks | 100g | 364 | 22g | 58g | 5g |
| Peanuts roasted | Snacks | 100g | 585 | 26g | 21g | 50g |
| Almonds | Snacks | 10 pieces (14g) | 82 | 3g | 3.1g | 7.1g |
| Cashews | Snacks | 10 pieces (14g) | 78 | 2.6g | 4.4g | 6.3g |
| Walnuts | Snacks | 7 halves (14g) | 93 | 2.2g | 1.9g | 9.2g |
| Pistachios | Snacks | 30 pieces (14g) | 79 | 3g | 4g | 6.3g |
| Banana | Snacks | 1 medium (118g) | 105 | 1.3g | 27g | 0.4g |
| Mango Alphonso | Snacks | 1 cup (165g) | 107 | 1.4g | 28g | 0.4g |
| Apple | Snacks | 1 medium (182g) | 95 | 0.5g | 25g | 0.3g |
| Guava | Snacks | 1 medium (100g) | 68 | 2.6g | 14g | 1g |
| Papaya | Snacks | 1 cup (145g) | 62 | 0.7g | 16g | 0.4g |
| Coconut Water | Snacks | 1 glass (240ml) | 46 | 1.7g | 9g | 0.5g |
| Namkeen Mixture | Snacks | 100g | 492 | 8g | 60g | 25g |
| Khakhra | Snacks | 2 pieces (40g) | 168 | 4.5g | 28g | 5g |
| Dhokla | Snacks | 3 pieces (90g) | 115 | 5g | 22g | 1.5g |
| Khandvi | Snacks | 3 rolls (60g) | 132 | 5g | 18g | 5g |
| Suji Halwa | Snacks | 1 serving (80g) | 262 | 3.5g | 36g | 12g |
| Jalebi | Snacks | 2 pieces (50g) | 150 | 1.5g | 32g | 2.5g |
| Besan Ladoo | Snacks | 1 piece (45g) | 195 | 3.5g | 26g | 9g |
| Chivda | Snacks | 100g | 390 | 9g | 60g | 13g |
| Murukku | Snacks | 100g | 497 | 8g | 64g | 23g |
| Chakli | Snacks | 3 pieces (30g) | 155 | 3g | 20g | 7.5g |
| Mathri | Snacks | 3 pieces (40g) | 196 | 4g | 26g | 9g |
| Peanut Chikki | Snacks | 1 piece (30g) | 148 | 4.2g | 17g | 7.5g |
| Dates Khajoor | Snacks | 4 pieces (40g) | 112 | 0.8g | 30g | 0.1g |
| Raisins Kishmish | Snacks | 100g | 299 | 3.1g | 79g | 0.5g |
| Trail Mix | Snacks | 100g | 462 | 11g | 45g | 28g |
| Protein Bar generic | Snacks | 1 bar (60g) | 220 | 20g | 22g | 6g |
| Coconut fresh | Snacks | 100g | 354 | 3.3g | 15g | 33g |
| Chikoo Sapota | Snacks | 1 medium (100g) | 83 | 0.4g | 20g | 1.1g |
Data sourced from Indian Food Composition Tables (IFCT) 2017 and National Institute of Nutrition India. Values are approximate and may vary by preparation method.
About the Indian Food Nutrition Database
This database covers 200+ commonly consumed Indian foods with nutritional values sourced from the Indian Food Composition Tables (IFCT) 2017, published by the National Institute of Nutrition (NIN), Hyderabad. IFCT 2017 is the most comprehensive and peer-reviewed source for Indian food composition data, covering macronutrients, micronutrients, and dietary fibre across hundreds of foods prepared using traditional Indian cooking methods.
Unlike global databases such as USDA FoodData or generic entries in apps like MyFitnessPal, this database reflects how Indians actually cook — accounting for regional preparation methods, typical serving sizes, and foods that are staples in Indian households but absent from Western databases.
Food Categories Covered
The database is organised into 8 categories to help you find foods quickly:
- Cereals and Breads — Roti, chapati, rice (boiled, steamed, fried), idli, dosa, poha, upma, bread varieties
- Dals and Legumes — Toor dal, moong dal, chana dal, rajma, chhole, masoor dal, urad dal, whole black gram
- Vegetables — Sabzi preparations, leafy greens, root vegetables, gourds, seasonal vegetables common in Indian cooking
- Dairy — Milk (full fat, toned, skimmed), paneer, curd/dahi, ghee, buttermilk, khoa
- Non-Veg — Chicken (breast, leg, curry), eggs, fish varieties, mutton
- Snacks — Samosa, bhel puri, namkeen, pakoda, murukku, and common Indian street food snacks
- Fruits — Mango, banana, guava, papaya, apple, pomegranate, and other commonly eaten Indian fruits
- Sweets and Desserts — Ladoo, halwa, kheer, barfi, rasgulla, jalebi and festive sweets
How to Use This Database
Use the search bar to find any food by name. You can also filter by category using the category buttons. Each food entry shows calories, protein, carbohydrates, and fat per 100g, along with a typical serving size so you can calculate your actual intake.
To track macros for a full meal, use the Meal Tracker which pulls from this same database and lets you add multiple foods and see combined totals in real time.
Frequently Asked Questions
Why are the calorie values different from what I see in other apps?
Most calorie values in apps like MyFitnessPal are user-submitted or sourced from USDA, which does not have accurate data for Indian foods. Our values come from IFCT 2017, which tested actual Indian food samples prepared in typical Indian households. A chapati made with atta in India has different nutritional values depending on flour type, thickness, and whether ghee is applied — and IFCT 2017 accounts for this.
Are the values per 100g or per serving?
All nutritional values are shown per 100g of the food as consumed (cooked or prepared, not raw). Each entry also shows a typical serving size — for example, 1 medium roti is approximately 40g, or 1 cup cooked rice is approximately 180g — so you can quickly estimate what a real portion contains.
Which Indian foods are highest in protein?
Among plant-based foods, soya chunks (52g/100g dry), moong dal (24g/100g dry), and paneer (18g/100g) are among the highest-protein Indian foods. For non-vegetarians, chicken breast (31g/100g) and eggs are excellent sources. Dals and legumes are the backbone of protein for most Indian vegetarians — a cup of cooked toor dal provides about 10-14g of protein.
What is IFCT 2017?
IFCT 2017 (Indian Food Composition Tables 2017) is published by the National Institute of Nutrition, Hyderabad, under the Indian Council of Medical Research (ICMR). It is the definitive reference for the nutritional composition of Indian foods, containing data on 528 foods across 151 nutrients. The previous edition was published in 1989, making IFCT 2017 a major update that reflects modern Indian eating patterns and improved analytical methods.
How accurate are calorie counts for home-cooked Indian food?
Home-cooked food varies based on oil quantity, portion size, and preparation method. The values here are reasonable estimates for typical preparations. The biggest variable in Indian cooking is oil and ghee — 1 tablespoon of oil adds approximately 120 kcal. When tracking calories for home food, use the database values as a baseline and adjust for extra oil or ghee used in cooking.
Does the database cover regional Indian foods?
The current database focuses on foods widely consumed across India, particularly staples eaten in North, South, and West India. Regional specialties are being added progressively. If you do not find a specific regional food, check the closest preparation method — a dosa and an uttapam have similar macros per 100g even if specific varieties differ slightly.