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Calories and protein in Indian foods

Every number on these pages is computed from USDA FoodData Central and WTF Gyms nutrition database records, and each page names the exact record it uses. Values per 100 g are copied from the dataset; serving values scale them to a stated weight, either a portion weight from the dataset or a weight marked as assumed.

Breads, rice & cereals

Dals & pulses

Dairy

  • Milk

    1 cup (glass) of whole cow milk: 149 kcal · 7.7 g protein

Eggs, meat & fish

  • Atlantic mackerel

    1 Atlantic mackerel fillet: 230 kcal · 20.8 g protein

  • Chicken

    1 drumstick, bone and skin removed (leg meat): 106 kcal · 16.9 g protein

  • Chicken breast

    four ounces of raw chicken breast: 136 kcal · 25.4 g protein

  • Egg

    1 large egg: 72 kcal · 6.3 g protein

  • Egg white

    1 large egg white: 17 kcal · 3.6 g protein

  • Yellowfin tuna

    three ounces of raw yellowfin tuna: 93 kcal · 20.7 g protein

Fruits

  • Apple

    1 medium apple: 95 kcal · 0.5 g protein

  • Banana

    1 medium banana: 105 kcal · 1.3 g protein

  • Dates

    1 deglet noor date, pitted: 20 kcal · 0.2 g protein

  • Guava

    1 guava: 37 kcal · 1.4 g protein

  • Mango

    1 cup of mango pieces: 99 kcal · 1.4 g protein

  • Orange

    1 orange: 62 kcal · 1.2 g protein

  • Papaya

    1 cup of papaya cubes: 62 kcal · 0.7 g protein

  • Pineapple

    1 cup of pineapple chunks: 83 kcal · 0.9 g protein

  • Pomegranate

    half a cup of pomegranate arils: 72 kcal · 1.5 g protein

  • Watermelon

    1 cup of diced watermelon: 46 kcal · 0.9 g protein

Vegetables

  • Carrot

    1 medium carrot: 25 kcal · 0.6 g protein

  • Cucumber

    1 whole cucumber: 45 kcal · 2 g protein

  • Potato

    1 medium potato: 164 kcal · 4.4 g protein

  • Sweet corn

    kernels from 1 medium cob: 88 kcal · 3.3 g protein

  • Sweet potato

    1 medium sweet potato: 112 kcal · 2 g protein

Nuts & seeds

  • Almonds

    1 almond: 7 kcal · 0.3 g protein

  • Cashew nuts

    one ounce of cashews: 157 kcal · 5.2 g protein

  • Chia seeds

    one ounce of chia seeds: 138 kcal · 4.7 g protein

  • Peanut butter

    2 tbsp of peanut butter: 191 kcal · 7.1 g protein

  • Peanuts

    one ounce of raw peanuts: 161 kcal · 7.3 g protein

  • Pumpkin seeds

    one ounce of pumpkin seeds: 158 kcal · 8.6 g protein

Indian dishes

Drinks

  • Coconut water

    1 cup (glass) of coconut water: 46 kcal · 1.7 g protein

Fats & oils

  • Ghee

    1 tsp of ghee: 45 kcal · 0 g protein

Nutrition values are general reference data, not medical or dietary advice. Check with a doctor or dietitian for your own needs.

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