| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
