Indian food protein & calorie database
Protein, calories, carbs and fat for everyday Indian foods per serving, with the cost of each serving. Tap a food for its full page.
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| Food | Serving | Protein | Calories | Carbs | Fat | Cost | Protein per ₹10 |
|---|---|---|---|---|---|---|---|
| Soya chunksसोया चंक्स (सोया बड़ी) | 30 g dry | 15.6 g | 104 | 9.9 g | 0.2 g | ₹4.8 | 32.5 g |
| Moong dal (cooked)मूंग दाल (पकी) | 1 katori (150 g) cooked | 10.5 g | 158 | 28.5 g | 0.6 g | ₹6.5 | 16.2 g |
| Toor / arhar dal (cooked)तूर / अरहर दाल (पकी) | 1 katori (150 g) cooked | 10.5 g | 177 | 30 g | 0.8 g | ₹8.0 | 13.1 g |
| Masoor dal (cooked)मसूर दाल (पकी) | 1 katori (150 g) cooked | 13.5 g | 174 | 30 g | 0.6 g | ₹5.0 | 27 g |
| Chana dal (cooked)चना दाल (पकी) | 1 katori (150 g) cooked | 13.5 g | 246 | 40.5 g | 3.8 g | ₹6.0 | 22.5 g |
| Whole green moong (boiled)साबुत मूंग (उबली) | 1 katori (150 g) boiled | 10.5 g | 158 | 28.5 g | 0.6 g | ₹6.0 | 17.5 g |
| Lobia / black-eyed peas (boiled)लोबिया (उबला) | 1 katori (150 g) boiled | 11.6 g | 174 | 31.5 g | 0.8 g | ₹6.6 | 17.6 g |
| Rajma (boiled, no gravy)राजमा (उबला, बिना ग्रेवी) | 1 katori (150 g) boiled | 13.1 g | 191 | 34.5 g | 0.8 g | ₹9.0 | 14.6 g |
| Chole / kabuli chana (boiled)छोले / काबुली चना (उबला) | 1 katori (150 g) boiled | 13.4 g | 246 | 40.5 g | 3.9 g | ₹7.8 | 17.2 g |
| Kala chana (boiled)काला चना (उबला) | 1 katori (150 g) boiled | 13.5 g | 240 | 39 g | 4.1 g | ₹6.0 | 22.5 g |
| Green peas / matar (boiled)हरी मटर (उबली) | ½ katori (75 g) | 4.1 g | 63 | 11.3 g | 0.2 g | ₹5.3 | 7.8 g |
| Roasted chana (bhuna chana)भुना चना | 30 g (a small handful) | 6 g | 110 | 18 g | 1.8 g | ₹4.2 | 14.3 g |
| Besan (gram flour)बेसन | 30 g dry (about 4 tbsp) | 6.6 g | 116 | 17.4 g | 2 g | ₹2.7 | 24.4 g |
| Sattu (roasted gram flour)सत्तू | 30 g (2 heaped tbsp) | 6 g | 117 | 19.5 g | 1.8 g | ₹3.3 | 18.2 g |
| Paneerपनीर | 100 g | 18 g | 265 | 1.2 g | 20 g | ₹40 | 4.5 g |
| Curd / dahiदही | 1 katori (150 g) | 5.3 g | 90 | 7.1 g | 5 g | ₹11 | 5 g |
| Milk (toned)दूध (टोन्ड) | 1 glass (250 ml) | 8 g | 150 | 12.1 g | 7.7 g | ₹14 | 5.5 g |
| Egg (boiled)अंडा (उबला) | 1 large egg (50 g) | 6.3 g | 78 | 0.6 g | 5.3 g | ₹6.6 | 9.6 g |
| Chicken breast (cooked)चिकन ब्रेस्ट (पका) | 100 g cooked | 31 g | 165 | 0 g | 3.6 g | ₹34 | 9.2 g |
| Fish, rohu (cooked)रोहू मछली (पकी) | 100 g cooked | 19 g | 125 | 0 g | 4 g | ₹35 | 5.4 g |
| Tofuटोफू | 100 g | 8 g | 76 | 1.9 g | 4.8 g | ₹30 | 2.7 g |
| Whey protein powderव्हे प्रोटीन पाउडर | 1 scoop (30 g) | 24 g | 120 | 2.4 g | 1.8 g | ₹75 | 3.2 g |
| Peanuts (roasted)मूंगफली (भुनी) | 30 g (a handful) | 7.8 g | 176 | 6.3 g | 14.7 g | ₹3.9 | 20 g |
| Peanut butterपीनट बटर | 2 tbsp (32 g) | 8 g | 188 | 6.4 g | 16 g | ₹8.0 | 10 g |
| Almondsबादाम | 30 g (about 25 nuts) | 6.3 g | 174 | 6.6 g | 15 g | ₹27 | 2.3 g |
| Cashewsकाजू | 30 g (about 18 nuts) | 5.4 g | 166 | 9 g | 13.2 g | ₹27 | 2 g |
| Sunflower seedsसूरजमुखी के बीज | 30 g | 6.3 g | 175 | 6 g | 15.3 g | ₹11 | 6 g |
| Flax seeds (alsi)अलसी के बीज | 1 tbsp (15 g) | 2.7 g | 80 | 4.4 g | 6.3 g | ₹3.0 | 9 g |
| Oatsओट्स | 40 g dry | 5.2 g | 156 | 26.4 g | 2.8 g | ₹6.0 | 8.7 g |
| Roti / chapati (wheat)रोटी / चपाती (गेहूं) | 1 medium roti (40 g) | 3.4 g | 106 | 18.4 g | 1.5 g | ₹1.2 | 28 g |
| Rice (cooked)चावल (पका) | 1 katori (150 g) cooked | 4.1 g | 195 | 42 g | 0.5 g | ₹3.0 | 13.6 g |
| Bajra flour (pearl millet)बाजरे का आटा | 40 g flour (1 roti) | 4.6 g | 144 | 26.8 g | 2 g | ₹1.6 | 28.7 g |
General information, not medical advice. Values are approximate and vary by recipe and brand. Check with a doctor or dietitian if you have a health condition.