Complete nutrition for every major Indian vegetarian food. Protein, carbs, fat, calories, fibre & cost per 100g โ IFCT 2017 (NIN Hyderabad). Instantly filter and search.
| Food ⇅ | Category | Protein (g) ⇅ | Carbs (g) | Fat (g) | Cal ⇅ | Fibre (g) | Per | Cost ₹ | Type |
|---|---|---|---|---|---|---|---|---|---|
| Soya Chunks (dry) | Dal & Legumes | 52 | 23 | 0.5 | 340 | 4.2 | 100g | ₹18 | Vegan |
| Sattu (Roasted Gram Flour) | Dal & Legumes | 25 | 57 | 6.5 | 393 | 3.9 | 100g | ₹18 | Vegan |
| Chana Dal (dry) | Dal & Legumes | 22 | 60 | 5 | 360 | 8 | 100g | ₹10 | Vegan |
| Moong Dal (dry) | Dal & Legumes | 24 | 59 | 1.2 | 347 | 7.6 | 100g | ₹12 | Vegan |
| Rajma (dry kidney beans) | Dal & Legumes | 22 | 61 | 1.3 | 340 | 15 | 100g | ₹12 | Vegan |
| Toor Dal (dry) | Dal & Legumes | 22 | 58 | 1.7 | 343 | 5.3 | 100g | ₹10 | Vegan |
| Masoor Dal (dry) | Dal & Legumes | 25 | 59 | 0.7 | 343 | 10.7 | 100g | ₹10 | Vegan |
| Urad Dal (dry) | Dal & Legumes | 26 | 59 | 1.4 | 347 | 0.9 | 100g | ₹12 | Vegan |
| Besan / Gram Flour | Dal & Legumes | 22 | 58 | 6 | 387 | 10.9 | 100g | ₹18 | Vegan |
| Kala Chana (dry black chickpeas) | Dal & Legumes | 17 | 64 | 5 | 378 | 12 | 100g | ₹15 | Vegan |
| Lobia / Black-eyed Peas (dry) | Dal & Legumes | 23 | 58 | 1.3 | 336 | 10.5 | 100g | ₹14 | Vegan |
| Kabuli Chana (dry white chickpeas) | Dal & Legumes | 19 | 61 | 6 | 364 | 17 | 100g | ₹18 | Vegan |
| Moth Beans / Matki (dry) | Dal & Legumes | 23 | 60 | 1.6 | 343 | 4.5 | 100g | ₹16 | Vegan |
| Moong Dal (cooked) | Dal & Legumes | 7.6 | 14 | 0.4 | 105 | 0.8 | 100g cooked | ₹3 | Vegan |
| Rajma (cooked) | Dal & Legumes | 8.7 | 22 | 0.5 | 130 | 6.4 | 100g cooked | ₹3 | Vegan |
| Chana Dal (cooked) | Dal & Legumes | 8.9 | 20 | 1 | 130 | 3.5 | 100g cooked | ₹2 | Vegan |
| Toor Dal (cooked) | Dal & Legumes | 7 | 23 | 0.6 | 140 | 2.5 | 100g cooked | ₹2 | Vegan |
| Sprouted Moong | Dal & Legumes | 3 | 6 | 0.2 | 30 | 0.6 | 100g | ₹2 | Vegan |
| Peas (dry) | Dal & Legumes | 22 | 64 | 1.2 | 340 | 5 | 100g | ₹8 | Vegan |
| Paneer (homemade) | Dairy | 18 | 1.2 | 20 | 265 | 0 | 100g | ₹40 | Lacto |
| Paneer (commercial branded) | Dairy | 14 | 2 | 20 | 240 | 0 | 100g | ₹55 | Lacto |
| Hung Curd / Greek-style | Dairy | 11 | 4 | 3 | 85 | 0 | 100g | ₹25 | Lacto |
| Curd / Dahi (whole milk) | Dairy | 3.5 | 4 | 4 | 60 | 0 | 100g | ₹8 | Lacto |
| Curd / Dahi (toned milk) | Dairy | 3.2 | 4 | 1.5 | 43 | 0 | 100g | ₹6 | Lacto |
| Milk (toned 3% fat) | Dairy | 3.2 | 4.8 | 3 | 58 | 0 | 100ml | ₹5 | Lacto |
| Milk (full cream 6% fat) | Dairy | 3.5 | 4.7 | 6 | 84 | 0 | 100ml | ₹6 | Lacto |
| Milk (buffalo) | Dairy | 4.3 | 5 | 8 | 117 | 0 | 100ml | ₹7 | Lacto |
| Milk (skimmed) | Dairy | 3.5 | 5 | 0.1 | 35 | 0 | 100ml | ₹5 | Lacto |
| Chaas / Buttermilk (salted) | Dairy | 3.4 | 4.8 | 1 | 45 | 0 | 100ml | ₹3 | Lacto |
| Lassi (sweet) | Dairy | 3 | 14 | 3 | 93 | 0 | 100ml | ₹5 | Lacto |
| Khoya / Mawa | Dairy | 15 | 30 | 20 | 357 | 0 | 100g | ₹80 | Lacto |
| Cheese (cheddar) | Dairy | 25 | 1.3 | 33 | 402 | 0 | 100g | ₹100 | Lacto |
| Ghee (desi cow) | Dairy | 0 | 0 | 99.7 | 900 | 0 | 100g | ₹120 | Lacto |
| Whole Wheat Flour (atta) | Grains & Cereals | 12 | 70 | 1.7 | 341 | 11 | 100g | ₹4 | Vegan |
| Roti (whole wheat, 1 medium) | Grains & Cereals | 2.5 | 17 | 0.7 | 80 | 2.5 | 1 roti 30g | ₹1.5 | Vegan |
| Rice (basmati, raw) | Grains & Cereals | 7 | 78 | 0.5 | 349 | 0.2 | 100g | ₹6 | Vegan |
| Rice (cooked) | Grains & Cereals | 2 | 28 | 0.1 | 130 | 0.1 | 100g | ₹2 | Vegan |
| Ragi / Finger Millet | Grains & Cereals | 7.3 | 72 | 1.3 | 328 | 3.6 | 100g | ₹8 | Vegan |
| Jowar / Sorghum | Grains & Cereals | 10.4 | 72 | 1.9 | 349 | 6.3 | 100g | ₹5 | Vegan |
| Bajra / Pearl Millet | Grains & Cereals | 11.6 | 67 | 5 | 363 | 1.2 | 100g | ₹4 | Vegan |
| Corn / Maize Flour | Grains & Cereals | 8.5 | 74 | 3.9 | 367 | 2.7 | 100g | ₹5 | Vegan |
| Quinoa (cooked) | Grains & Cereals | 4.4 | 21 | 1.9 | 120 | 2.8 | 100g | ₹40 | Vegan |
| Oats (rolled) | Grains & Cereals | 13 | 67 | 7 | 389 | 10.6 | 100g | ₹12 | Vegan |
| Poha / Flattened Rice | Grains & Cereals | 2 | 77 | 0.4 | 325 | 0.2 | 100g | ₹4 | Vegan |
| Sabudana / Tapioca | Grains & Cereals | 0.2 | 87 | 0.2 | 355 | 0 | 100g | ₹6 | Vegan |
| Kuttu / Buckwheat | Grains & Cereals | 13 | 72 | 3.4 | 343 | 10 | 100g | ₹30 | Vegan |
| Amaranth / Rajgira | Grains & Cereals | 14 | 65 | 7 | 371 | 6.7 | 100g | ₹25 | Vegan |
| Idli (plain, 1 medium) | Prepared Foods | 2 | 15 | 0.2 | 72 | 0.5 | 1 idli 50g | ₹4 | Vegan |
| Dosa (plain, homemade) | Prepared Foods | 3 | 25 | 1.5 | 120 | 0.8 | 1 dosa 70g | ₹5 | Vegan |
| Dosa (restaurant) | Prepared Foods | 3 | 35 | 8 | 220 | 0.8 | 1 dosa 100g | ₹8 | Vegan |
| Dhokla (steamed) | Prepared Foods | 5.5 | 22 | 1.5 | 125 | 1.2 | 100g | ₹10 | Vegan |
| Khakhra (1 piece) | Prepared Foods | 3 | 20 | 3 | 120 | 1 | 1 piece 30g | ₹4 | Vegan |
| Dal Roti (typical meal) | Prepared Foods | 18 | 55 | 4 | 330 | 5 | 2 roti+1 bowl | ₹18 | Vegan |
| Sambar (homemade) | Prepared Foods | 4 | 12 | 1 | 75 | 2.5 | 100ml | ₹6 | Vegan |
| Upma | Prepared Foods | 4.5 | 30 | 8 | 210 | 2 | 100g | ₹6 | Vegan |
| Besan Chilla (1 piece) | Prepared Foods | 7 | 15 | 4 | 125 | 2.5 | 1 chilla 80g | ₹4 | Vegan |
| Dal Khichdi | Prepared Foods | 9 | 28 | 3 | 180 | 2 | 100g | ₹8 | Vegan |
| Pesarattu / Moong Dosa | Prepared Foods | 8 | 30 | 2 | 170 | 3 | 100g | ₹6 | Vegan |
| Thepla (1 piece) | Prepared Foods | 4 | 25 | 5 | 160 | 3 | 1 thepla 60g | ₹4 | Vegan |
| Paratha (aloo, 1 piece) | Prepared Foods | 4.5 | 35 | 10 | 245 | 2 | 1 paratha 100g | ₹6 | Vegan |
| Chole (cooked chickpeas) | Prepared Foods | 8.9 | 20 | 1.5 | 130 | 3.5 | 100g | ₹6 | Vegan |
| Moringa Leaves (fresh) | Vegetables | 9.4 | 8 | 1.4 | 64 | 2 | 100g | ₹10 | Vegan |
| Peas (fresh green) | Vegetables | 5.4 | 14 | 0.4 | 81 | 5.7 | 100g | ₹12 | Vegan |
| Spinach (palak) | Vegetables | 2.9 | 3.6 | 0.7 | 23 | 2.7 | 100g | ₹5 | Vegan |
| Broccoli | Vegetables | 2.8 | 7 | 0.4 | 34 | 2.6 | 100g | ₹40 | Vegan |
| Sweet Potato (boiled) | Vegetables | 1.6 | 20 | 0.1 | 90 | 3 | 100g | ₹8 | Vegan |
| Potato (boiled) | Vegetables | 2 | 17 | 0.1 | 77 | 1.8 | 100g | ₹3 | Vegan |
| Bitter Gourd (karela) | Vegetables | 1 | 4 | 0.2 | 17 | 2.8 | 100g | ₹12 | Vegan |
| Drumstick / Sahjan | Vegetables | 2.1 | 3.7 | 0.1 | 37 | 2 | 100g | ₹15 | Vegan |
| Tomato (fresh) | Vegetables | 0.9 | 3.9 | 0.2 | 18 | 1.2 | 100g | ₹5 | Vegan |
| Onion | Vegetables | 1.1 | 11 | 0.1 | 40 | 1.7 | 100g | ₹4 | Vegan |
| Bottle Gourd (lauki) | Vegetables | 0.6 | 2.5 | 0.1 | 12 | 0.5 | 100g | ₹6 | Vegan |
| Capsicum / Bell Pepper | Vegetables | 1 | 4.6 | 0.3 | 20 | 1.8 | 100g | ₹20 | Vegan |
| Cauliflower | Vegetables | 2 | 5 | 0.3 | 25 | 2 | 100g | ₹15 | Vegan |
| Lady Finger (bhindi) | Vegetables | 1.9 | 7 | 0.2 | 33 | 3.2 | 100g | ₹12 | Vegan |
| Fenugreek Leaves (methi) | Vegetables | 4.4 | 6 | 0.9 | 49 | 1.1 | 100g | ₹10 | Vegan |
| Mustard Greens (sarson) | Vegetables | 3 | 5.6 | 0.9 | 34 | 3.2 | 100g | ₹8 | Vegan |
| Peanuts (roasted) | Nuts & Seeds | 26 | 20 | 48 | 600 | 8 | 100g | ₹25 | Vegan |
| Almonds (raw) | Nuts & Seeds | 21 | 22 | 50 | 579 | 12.5 | 100g | ₹100 | Vegan |
| Walnuts | Nuts & Seeds | 15 | 14 | 65 | 654 | 6.7 | 100g | ₹120 | Vegan |
| Cashews | Nuts & Seeds | 18 | 30 | 44 | 580 | 3.3 | 100g | ₹150 | Vegan |
| Hemp Seeds | Nuts & Seeds | 31 | 8 | 49 | 553 | 4 | 100g | ₹80 | Vegan |
| Flaxseeds / Alsi (ground) | Nuts & Seeds | 18 | 29 | 42 | 534 | 27.3 | 100g | ₹15 | Vegan |
| Chia Seeds | Nuts & Seeds | 17 | 42 | 31 | 486 | 34.4 | 100g | ₹60 | Vegan |
| Pumpkin Seeds (pepita) | Nuts & Seeds | 19 | 17 | 13 | 274 | 6 | 100g | ₹50 | Vegan |
| Sesame Seeds / Til (black) | Nuts & Seeds | 18 | 25 | 50 | 590 | 11.8 | 100g | ₹20 | Vegan |
| Sunflower Seeds | Nuts & Seeds | 21 | 20 | 51 | 584 | 8.6 | 100g | ₹30 | Vegan |
| Fox Nuts (makhana) | Nuts & Seeds | 9.7 | 77 | 0.1 | 347 | 0.5 | 100g | ₹120 | Vegan |
| Pistachios | Nuts & Seeds | 20 | 28 | 45 | 562 | 10.6 | 100g | ₹180 | Vegan |
| Banana (Cavendish, medium) | Fruits | 1.1 | 23 | 0.3 | 89 | 2.6 | 1 banana 120g | ₹6 | Vegan |
| Banana (Nendran/Kerala) | Fruits | 1.3 | 32 | 0.3 | 128 | 3 | 1 banana 120g | ₹10 | Vegan |
| Amla / Indian Gooseberry | Fruits | 0.5 | 10 | 0.1 | 44 | 3.4 | 1 amla 30g | ₹2 | Vegan |
| Guava | Fruits | 2.6 | 14 | 1 | 68 | 5.4 | 100g | ₹10 | Vegan |
| Mango (ripe) | Fruits | 0.6 | 17 | 0.4 | 70 | 1.8 | 100g | ₹15 | Vegan |
| Papaya (ripe) | Fruits | 0.5 | 11 | 0.1 | 43 | 1.8 | 100g | ₹8 | Vegan |
| Pomegranate | Fruits | 1.7 | 19 | 1.2 | 83 | 4 | 100g | ₹30 | Vegan |
| Jackfruit (raw) | Fruits | 3 | 9.4 | 0.3 | 51 | 1.5 | 100g | ₹8 | Vegan |
| Dates (khajoor) | Fruits | 1.8 | 75 | 0.1 | 282 | 8 | 100g | ₹30 | Vegan |
| Moringa Powder (dried leaf) | Superfoods | 27 | 38 | 2.3 | 205 | 19.2 | 100g | ₹80 | Vegan |
| Spirulina Powder | Superfoods | 57 | 24 | 8 | 290 | 3.6 | 100g | ₹350 | Vegan |
| Turmeric Powder | Superfoods | 8 | 65 | 10 | 354 | 21 | 100g | ₹30 | Vegan |
| Amla Powder (dried) | Superfoods | 4.2 | 59 | 0.5 | 238 | 16 | 100g | ₹60 | Vegan |
| Ashwagandha Root Powder | Superfoods | 3.9 | 50 | 0.3 | 245 | 32 | 100g | ₹200 | Vegan |
| Whey Protein (isolate) | Protein Powders | 90 | 2 | 0.5 | 375 | 0 | 100g | ₹250 | Lacto |
| Whey Protein (concentrate) | Protein Powders | 75 | 8 | 5 | 380 | 0 | 100g | ₹180 | Lacto |
| Pea Protein Powder | Protein Powders | 78 | 5 | 2 | 340 | 1 | 100g | ₹200 | Vegan |
| Soy Protein Powder | Protein Powders | 80 | 5 | 1 | 335 | 1 | 100g | ₹150 | Vegan |
| Coconut Oil | Oils & Fats | 0 | 0 | 100 | 900 | 0 | 100g | ₹25 | Vegan |
| Mustard Oil | Oils & Fats | 0 | 0 | 100 | 900 | 0 | 100g | ₹18 | Vegan |
| Groundnut / Peanut Oil | Oils & Fats | 0 | 0 | 100 | 900 | 0 | 100g | ₹16 | Vegan |
| Sesame / Til Oil | Oils & Fats | 0 | 0 | 100 | 900 | 0 | 100g | ₹28 | Vegan |
| Ghee (pure, desi) | Oils & Fats | 0 | 0 | 99.7 | 900 | 0 | 100g | ₹120 | Lacto |
Source: Indian Food Composition Tables (IFCT 2017), NIN Hyderabad. All values per 100g unless noted. Cost: approx 2026 market prices. Not medical advice.
The top protein sources in the Indian vegetarian diet: soya chunks (52g/100g), sattu (25g/100g), paneer (18g/100g), and rajma (22g/100g dry). Use our protein calculator to find your daily target and the best desi foods to meet it.
Search any Indian food by name, filter by category (Dal & Legumes, Dairy, Grains, Vegetables, Nuts & Seeds, Fruits, Superfoods, Prepared Foods, Protein Powders, Oils & Fats), or sort by protein, calories or cost. Click any column header to sort.
All data from Indian Food Composition Tables (IFCT 2017), NIN Hyderabad โ the official Indian nutrition database. More accurate for Indian foods than USDA data used by most fitness apps.