Nutrition database

Nutrition Data Per 100g

Approximate values based on USDA FoodData Central. Raw or dry values are used where applicable.

Reference tables

Common ingredients

Use these values as a quick reference while building balanced recipes.

Food	Calories	Protein	Carbs	Fiber	Fat
Spinach	23	2.9	3.6	2.2	0.4
Broccoli	34	2.8	6.6	2.6	0.4
Carrot	41	0.9	9.6	2.8	0.2
Tomato	18	0.9	3.9	1.2	0.2
Mushroom	22	3.1	3.3	1.0	0.3
Cucumber	15	0.7	3.6	0.5	0.1
Onion	40	1.1	9.3	1.7	0.1
Capsicum / Bell Pepper	31	1.0	6.0	2.1	0.3
Cabbage	25	1.3	5.8	2.5	0.1
Green Beans	31	1.8	7.0	3.4	0.2
Green Peas	81	5.4	14.5	5.1	0.4
Potato	77	2.0	17.5	2.2	0.1
Sweet Potato	86	1.6	20.1	3.0	0.1
Methi / Fenugreek Leaves	49	4.4	6.0	1.1	0.9
Zucchini	17	1.2	3.1	1.0	0.3
Radish	16	0.7	3.4	1.6	0.1
Spring Onion	32	1.8	7.3	2.6	0.2

Food	Calories	Protein	Carbs	Fiber	Fat
Apple	52	0.3	13.8	2.4	0.2
Banana	89	1.1	22.8	2.6	0.3
Orange	47	0.9	11.8	2.4	0.1
Mango	60	0.8	15.0	1.6	0.4
Grapes	69	0.7	18.1	0.9	0.2
Mixed Berries	57	0.7	14.5	5.3	0.3
Lemon Juice	22	0.4	6.9	0.3	0.2
Date	282	2.5	75.0	8.0	0.4

Food	Calories	Protein	Carbs	Fiber	Fat
Rice	365	7.1	80.0	1.3	0.7
Wheat	340	13.2	72.0	10.7	2.5
Oats	389	16.9	66.3	10.6	6.9
Quinoa	368	14.1	64.2	7.0	6.1
Whole Wheat Pasta	348	14.6	72.0	10.7	2.1
Brown Rice	370	7.9	77.2	3.5	2.9
Millet	378	11.0	72.9	8.5	4.2
Semolina	360	12.7	72.8	3.9	1.1
Whole Wheat Roti	297	9.6	46.4	9.7	7.5
Idli Batter	150	4.0	30.0	1.5	0.8

Food	Calories	Protein	Carbs	Fiber	Fat
Lentils	352	25.8	60.1	10.7	1.1
Chickpeas	364	19.3	60.7	17.4	6.0
Kidney Beans	333	24.0	60.0	15.2	1.0
Soybeans	446	36.5	30.2	9.3	19.9
Moong Dal	347	24.0	63.0	16.0	1.2
Toor Dal	343	22.3	62.8	15.0	1.7
Besan / Chickpea Flour	387	22.4	57.8	10.8	6.7
Mixed Sprouts	101	8.8	18.0	7.9	0.5

Food	Calories	Protein	Carbs	Fiber	Fat
Almonds	579	21.2	21.6	12.5	49.9
Cashews	553	18.2	30.2	3.3	43.9
Walnuts	654	15.2	13.7	6.7	65.2
Peanuts	567	25.8	16.1	8.5	49.2
Peanut Butter	588	25.1	20.0	6.0	50.4

Food	Calories	Protein	Carbs	Fiber	Fat
Chia	486	16.5	42.1	34.4	30.7
Flax	534	18.3	28.9	27.3	42.2
Pumpkin Seeds	559	30.2	10.7	6.0	49.0
Sunflower Seeds	584	20.8	20.0	8.6	51.5
Sesame Seeds	573	17.7	23.4	11.8	49.7

Food	Calories	Protein	Carbs	Fiber	Fat
Yogurt / Curd	61	3.5	4.7	0.0	3.3
Raita	60	3.2	5.0	0.3	3.0
Paneer	265	18.3	1.2	0.0	20.8
Milk	61	3.2	4.8	0.0	3.3
Almond Milk	17	0.6	0.6	0.4	1.5
Cheese	402	25.0	1.3	0.0	33.1
Egg	143	12.6	0.7	0.0	9.5
Protein Powder	400	80.0	8.0	3.0	6.0

Food	Calories	Protein	Carbs	Fiber	Fat
Dill	43	3.5	7.0	2.1	1.1
Coriander Leaves	23	2.1	3.7	2.8	0.5
Mint Leaves	44	3.3	8.4	6.8	0.7
Curry Leaves	108	6.1	18.7	6.4	1.0
Green Chili	40	2.0	9.5	1.5	0.2
Garlic	149	6.4	33.1	2.1	0.5
Ginger	80	1.8	17.8	2.0	0.8
Cumin Seeds	375	17.8	44.2	10.5	22.3
Mustard Seeds	508	26.1	28.1	12.2	36.2
Turmeric	312	9.7	67.1	22.7	3.3
Cinnamon	247	4.0	80.6	53.1	1.2
Cardamom	311	10.8	68.5	28.0	6.7
Oregano	265	9.0	68.9	42.5	4.3
Basil	23	3.2	2.7	1.6	0.6
Tamarind	239	2.8	62.5	5.1	0.6
Coconut Flakes	660	6.9	23.7	16.3	64.5
Coconut Milk	230	2.3	5.5	2.2	23.8
Cocoa Powder	228	19.6	57.9	37.0	13.7
Honey	304	0.3	82.4	0.2	0.0
Ghee	900	0.0	0.0	0.0	100.0
Olive Oil	884	0.0	0.0	0.0	100.0
Cooking Oil	884	0.0	0.0	0.0	100.0

Key insights

ProteinSoybeans, lentils, pumpkin seeds

Fat lossVegetables and fruits for low calorie density

EnergyNuts, seeds, and grains

FiberChia seeds, flax seeds, chickpeas, oats

Data Source: USDA FoodData Central | Values per 100g