Calories & Macronutrients of Common Foods (CSV)
A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | Z | |
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| H | Food Item | Category | Calories (kcal) | Protein (g) | Carbohydrates (g) | Sugar (g) | Dietary Fibre (g) | Total Fat (g) | Saturated Fat (g) | Sodium (mg) | Serving Note | |||||||||||||||
| 2 | White Rice (cooked) | Grains | 130 | 2.7 | 28.2 | 0.1 | 0.4 | 0.3 | 0.1 | 1 | Per 100g cooked | |||||||||||||||
| 3 | Brown Rice (cooked) | Grains | 122 | 2.6 | 25.6 | 0.4 | 1.8 | 0.9 | 0.2 | 5 | Per 100g cooked | |||||||||||||||
| 4 | Whole Wheat Bread | Grains | 247 | 13.0 | 41.3 | 5.0 | 7.0 | 3.4 | 0.7 | 472 | Per 100g | |||||||||||||||
| 5 | White Bread | Grains | 265 | 9.0 | 49.0 | 5.0 | 2.7 | 3.2 | 0.7 | 491 | Per 100g | |||||||||||||||
| 6 | Pasta (cooked) | Grains | 131 | 5.0 | 25.0 | 0.6 | 1.8 | 1.1 | 0.2 | 1 | Per 100g cooked | |||||||||||||||
| 7 | Oats (raw) | Grains | 389 | 17.0 | 66.0 | 1.0 | 11.0 | 7.0 | 1.3 | 2 | Per 100g raw | |||||||||||||||
| 8 | Quinoa (cooked) | Grains | 120 | 4.4 | 21.3 | 0.9 | 2.8 | 1.9 | 0.2 | 7 | Per 100g cooked | |||||||||||||||
| 9 | Roti / Chapati | Grains | 297 | 10.0 | 52.0 | 0.3 | 5.0 | 5.5 | 1.5 | 396 | Per 100g; made with atta | |||||||||||||||
| 10 | Poha (Flattened Rice) | Grains | 356 | 6.4 | 78.2 | 0.5 | 1.2 | 1.5 | 0.3 | 5 | Per 100g raw flakes | |||||||||||||||
| 11 | Chicken Breast (grilled) | Poultry | 165 | 31.0 | 0 | 0 | 0 | 3.6 | 1.0 | 74 | Skinless | |||||||||||||||
| 12 | Chicken Thigh (cooked) | Poultry | 209 | 26.0 | 0 | 0 | 0 | 10.9 | 3.0 | 93 | Skinless | |||||||||||||||
| 13 | Eggs (whole | raw) | Eggs | 143 | 13.0 | 1.1 | 1.1 | 0 | 9.5 | 3.1 | 142 | Large egg = ~60g | ||||||||||||||
| 14 | Egg White (raw) | Eggs | 52 | 11.0 | 0.7 | 0.7 | 0 | 0.2 | 0 | 166 | Per 100g | |||||||||||||||
| 15 | Egg Yolk (raw) | Eggs | 322 | 16.0 | 3.6 | 0.6 | 0 | 27.0 | 8.2 | 48 | Per 100g | |||||||||||||||
| 16 | Salmon (raw) | Seafood | 208 | 20.0 | 0 | 0 | 0 | 13.0 | 3.1 | 59 | Atlantic | |||||||||||||||
| 17 | Tuna (canned in water) | Seafood | 116 | 26.0 | 0 | 0 | 0 | 1.0 | 0.3 | 320 | Drained | |||||||||||||||
| 18 | Prawns (cooked) | Seafood | 99 | 24.0 | 0 | 0 | 0 | 0.3 | 0.1 | 224 | Per 100g | |||||||||||||||
| 19 | Paneer (Indian Cottage Cheese) | Dairy | 265 | 18.3 | 3.5 | 3.5 | 0 | 20.8 | 13.0 | 20 | Full-fat | |||||||||||||||
| 20 | Tofu (firm) | Legumes / Soy | 76 | 8.0 | 1.9 | 0.5 | 0.3 | 4.8 | 0.7 | 7 | Per 100g | |||||||||||||||
| 21 | Mutton (cooked) | Meat | 258 | 26.0 | 0 | 0 | 0 | 16.0 | 7.2 | 69 | Goat/sheep; bone removed | |||||||||||||||
| 22 | Beef (lean mince | cooked) | Meat | 215 | 26.4 | 0 | 0 | 0 | 11.4 | 4.4 | 71 | Per 100g cooked | ||||||||||||||
| 23 | Pork (lean | cooked) | Meat | 242 | 27.0 | 0 | 0 | 0 | 14.0 | 5.0 | 66 | Per 100g | ||||||||||||||
| 24 | Dal (Moong | cooked) | Legumes | 105 | 7.0 | 19.0 | 1.2 | 7.6 | 0.4 | 0.1 | 4 | Per 100g cooked | ||||||||||||||
| 25 | Dal (Masoor / Red Lentil | cooked) | Legumes | 116 | 9.0 | 20.0 | 1.8 | 7.9 | 0.4 | 0.1 | 2 | Per 100g cooked | ||||||||||||||
| 26 | Chana Dal (cooked) | Legumes | 164 | 9.0 | 27.0 | 2.0 | 7.0 | 2.6 | 0.3 | 7 | Per 100g cooked | |||||||||||||||
| 27 | Rajma / Kidney Beans (cooked) | Legumes | 127 | 8.7 | 22.8 | 0.3 | 6.4 | 0.5 | 0.1 | 2 | Per 100g cooked | |||||||||||||||
| 28 | Chole / Chickpeas (cooked) | Legumes | 164 | 8.9 | 27.4 | 4.8 | 7.6 | 2.6 | 0.3 | 7 | Per 100g cooked | |||||||||||||||
| 29 | Black Beans (cooked) | Legumes | 132 | 8.9 | 23.7 | 0.3 | 8.7 | 0.5 | 0.1 | 1 | Per 100g cooked | |||||||||||||||
| 30 | Milk (whole | cow) | Dairy | 61 | 3.2 | 4.8 | 5.1 | 0 | 3.3 | 2.1 | 43 | Per 100ml | ||||||||||||||
| 31 | Milk (toned / 2% fat) | Dairy | 50 | 3.4 | 5.0 | 5.0 | 0 | 2.0 | 1.2 | 44 | Per 100ml | |||||||||||||||
| 32 | Yogurt (plain | full-fat) | Dairy | 61 | 3.5 | 4.7 | 4.7 | 0 | 3.3 | 2.1 | 46 | Per 100g | ||||||||||||||
| 33 | Dahi (Indian Curd | full-fat) | Dairy | 98 | 3.1 | 3.4 | 3.4 | 0 | 4.3 | 2.8 | 36 | Per 100g; set curd | ||||||||||||||
| 34 | Paneer (low-fat) | Dairy | 150 | 16.0 | 4.0 | 4.0 | 0 | 8.0 | 5.5 | 20 | Per 100g | |||||||||||||||
| 35 | Ghee | Fats / Oils | 900 | 0 | 0 | 0 | 0 | 99.5 | 61.9 | 0 | Per 100g | |||||||||||||||
| 36 | Butter (salted) | Fats / Oils | 717 | 0.9 | 0.1 | 0.1 | 0 | 81.1 | 51.4 | 643 | Per 100g | |||||||||||||||
| 37 | Coconut Oil | Fats / Oils | 862 | 0 | 0 | 0 | 0 | 100 | 86.5 | 0 | Per 100g | |||||||||||||||
| 38 | Olive Oil | Fats / Oils | 884 | 0 | 0 | 0 | 0 | 100 | 13.8 | 2 | Extra virgin | |||||||||||||||
| 39 | Mustard Oil | Fats / Oils | 884 | 0 | 0 | 0 | 0 | 100 | 11.6 | 0 | Per 100g | |||||||||||||||
| 40 | Banana | Fruits | 89 | 1.1 | 23.0 | 12.0 | 2.6 | 0.3 | 0.1 | 1 | Per 100g | |||||||||||||||
| 41 | Apple | Fruits | 52 | 0.3 | 14.0 | 10.0 | 2.4 | 0.2 | 0 | 1 | With skin | |||||||||||||||
| 42 | Mango | Fruits | 60 | 0.8 | 15.0 | 13.7 | 1.6 | 0.4 | 0.1 | 1 | Ripe | |||||||||||||||
| 43 | Papaya | Fruits | 43 | 0.5 | 10.8 | 7.8 | 1.7 | 0.3 | 0.1 | 8 | Per 100g | |||||||||||||||
| 44 | Watermelon | Fruits | 30 | 0.6 | 7.6 | 6.2 | 0.4 | 0.2 | 0 | 1 | Per 100g | |||||||||||||||
| 45 | Orange | Fruits | 47 | 0.9 | 11.8 | 9.4 | 2.4 | 0.1 | 0 | 0 | Per 100g | |||||||||||||||
| 46 | Grapes | Fruits | 69 | 0.7 | 18.0 | 15.5 | 0.9 | 0.2 | 0.1 | 2 | Per 100g | |||||||||||||||
| 47 | Guava | Fruits | 68 | 2.6 | 14.3 | 8.9 | 5.4 | 1.0 | 0.3 | 2 | Per 100g; high Vitamin C | |||||||||||||||
| 48 | Pomegranate | Fruits | 83 | 1.7 | 18.7 | 13.7 | 4.0 | 1.2 | 0.1 | 3 | Per 100g | |||||||||||||||
| 49 | Spinach (raw) | Vegetables | 23 | 2.9 | 3.6 | 0.4 | 2.2 | 0.4 | 0.1 | 79 | Per 100g | |||||||||||||||
| 50 | Broccoli (raw) | Vegetables | 34 | 2.8 | 6.6 | 1.7 | 2.6 | 0.4 | 0.1 | 33 | Per 100g | |||||||||||||||
| 51 | Carrot (raw) | Vegetables | 41 | 0.9 | 9.6 | 4.7 | 2.8 | 0.2 | 0 | 69 | Per 100g | |||||||||||||||
| 52 | Potato (boiled) | Vegetables | 87 | 1.9 | 20.1 | 0.9 | 1.8 | 0.1 | 0 | 5 | Without skin | |||||||||||||||
| 53 | Sweet Potato (baked) | Vegetables | 103 | 2.3 | 24.0 | 7.4 | 3.8 | 0.1 | 0 | 36 | With skin | |||||||||||||||
| 54 | Tomato (raw) | Vegetables | 18 | 0.9 | 3.9 | 2.6 | 1.2 | 0.2 | 0 | 5 | Per 100g | |||||||||||||||
| 55 | Onion (raw) | Vegetables | 40 | 1.1 | 9.3 | 4.2 | 1.7 | 0.1 | 0 | 4 | Per 100g | |||||||||||||||
| 56 | Cauliflower (raw) | Vegetables | 25 | 1.9 | 5.0 | 1.9 | 2.0 | 0.3 | 0 | 30 | Per 100g | |||||||||||||||
| 57 | Cucumber (raw) | Vegetables | 15 | 0.7 | 3.6 | 1.7 | 0.5 | 0.1 | 0 | 2 | Per 100g | |||||||||||||||
| 58 | Bottle Gourd / Lauki (raw) | Vegetables | 14 | 0.6 | 3.4 | 1.7 | 0.5 | 0.0 | 0 | 2 | Per 100g | |||||||||||||||
| 59 | Almonds (raw) | Nuts & Seeds | 579 | 21.2 | 21.6 | 4.4 | 12.5 | 49.9 | 3.8 | 1 | Per 100g | |||||||||||||||
| 60 | Walnuts (raw) | Nuts & Seeds | 654 | 15.2 | 13.7 | 2.6 | 6.7 | 65.2 | 6.1 | 2 | Per 100g | |||||||||||||||
| 61 | Cashews (raw) | Nuts & Seeds | 553 | 18.2 | 30.2 | 5.9 | 3.3 | 43.9 | 7.8 | 12 | Per 100g | |||||||||||||||
| 62 | Peanuts (roasted) | Nuts & Seeds | 567 | 26.2 | 16.1 | 4.0 | 8.5 | 49.2 | 6.8 | 6 | Unsalted | |||||||||||||||
| 63 | Flaxseeds | Nuts & Seeds | 534 | 18.3 | 28.9 | 1.6 | 27.3 | 42.2 | 3.7 | 30 | Per 100g | |||||||||||||||
| 64 | Chia Seeds | Nuts & Seeds | 486 | 16.5 | 42.1 | 0 | 34.4 | 30.7 | 3.3 | 16 | Per 100g | |||||||||||||||
| 65 | Sunflower Seeds | Nuts & Seeds | 584 | 20.8 | 20.0 | 2.6 | 8.6 | 51.5 | 4.5 | 9 | Dry roasted | |||||||||||||||
| 66 | Honey | Sweeteners | 304 | 0.3 | 82.4 | 82.1 | 0.2 | 0 | 0 | 4 | Per 100g | |||||||||||||||
| 67 | Jaggery (Gur) | Sweeteners | 383 | 0.4 | 98.0 | 95.0 | 0 | 0.1 | 0 | 30 | Per 100g; crude sugar | |||||||||||||||
| 68 | White Sugar | Sweeteners | 387 | 0 | 100 | 100 | 0 | 0 | 0 | 1 | Per 100g | |||||||||||||||
| 69 | Dark Chocolate (70%+) | Confectionery | 598 | 7.8 | 46.0 | 24.0 | 10.9 | 42.6 | 24.5 | 20 | Per 100g | |||||||||||||||
| 70 | Milk Chocolate | Confectionery | 535 | 7.7 | 59.4 | 52.0 | 2.3 | 29.7 | 18.5 | 79 | Per 100g | |||||||||||||||
| 71 | Potato Chips / Crisps | Snacks | 536 | 7.0 | 53.0 | 0.4 | 4.4 | 34.6 | 9.4 | 500 | Per 100g; salted | |||||||||||||||
| 72 | White Wine | Alcoholic Beverages | 82 | 0.1 | 2.6 | 1.4 | 0 | 0 | 0 | 9 | Per 100ml | |||||||||||||||
| 73 | Red Wine | Alcoholic Beverages | 85 | 0.1 | 2.7 | 0.6 | 0 | 0 | 0 | 6 | Per 100ml | |||||||||||||||
| 74 | Beer (regular) | Alcoholic Beverages | 43 | 0.5 | 3.6 | 0 | 0 | 0 | 0 | 14 | Per 100ml | |||||||||||||||
| 75 | Masala Chai (with milk | sugar) | Indian Beverages | 60 | 1.8 | 9.0 | 7.5 | 0 | 1.8 | 1.1 | 20 | Per 100ml brewed | ||||||||||||||
| 76 | Coconut Water (fresh) | Beverages | 19 | 0.7 | 3.7 | 2.6 | 1.1 | 0.2 | 0.2 | 105 | Per 100ml | |||||||||||||||
| 77 | Whole Milk (UHT) | Dairy | 61 | 3.2 | 4.8 | 5.1 | 0 | 3.3 | 2.1 | 43 | Per 100ml | |||||||||||||||
| 78 | Amul Butter | Dairy (Indian Brand) | 717 | 0.5 | 0 | 0 | 0 | 81.0 | 46.0 | 450 | Salted; per 100g | |||||||||||||||
| 79 | Curd / Dahi (homemade low-fat) | Dairy | 63 | 3.1 | 4.5 | 4.5 | 0 | 1.5 | 1.0 | 36 | Per 100g |