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Common India Foods Nutrition Data Base
The quantity is measured in the units commonly used at home. At home, I use measuring cups/spoons for most of the ingredients, except for meats that I buy at the store in pounds. I have used the same types of measurements here. This table will be expanded and items added with time.
|
Ingredients |
Meas. |
Qty |
Kcal |
Fat |
SatFat |
Chol |
Pro |
CHO |
Dfib |
Sugars |
Na |
Ca |
Iron |
Zinc |
K |
|
SPICES & CURRY GRAVY INGREDIENTS |
|||||||||||||||
|
Bay Leaf |
Each |
1.00 |
0.8 |
0.0 |
0.0 |
0.0 |
0.0 |
0 |
0 |
0 |
0.04 |
1.76 |
0.03 |
0.00 |
0.00 |
|
Turmeric Ground |
tsp |
1.00 |
9.5 |
0.3 |
0.0 |
0.0 |
0.2 |
2 |
1 |
0 |
1.00 |
4.92 |
1.12 |
0.00 |
0.00 |
|
Cumin Ground |
tsp |
1.00 |
10.0 |
0.6 |
0.0 |
0.0 |
0.5 |
1 |
0 |
0 |
4.52 |
24.96 |
1.76 |
0.00 |
0.00 |
|
Coriander Ground |
tsp |
1.00 |
6.9 |
0.4 |
0.0 |
0.0 |
0.3 |
0 |
1 |
0 |
0.80 |
16.44 |
0.36 |
0.00 |
0.00 |
|
Mustard Ground |
tsp |
1.00 |
11.8 |
0.7 |
0.0 |
0.0 |
0.6 |
1 |
0 |
0 |
0.12 |
13.12 |
0.24 |
0.00 |
0.00 |
|
Ginger Ground |
tsp |
1.00 |
8.8 |
0.2 |
0.0 |
0.0 |
0.2 |
2 |
0 |
0 |
0.80 |
2.92 |
0.28 |
0.00 |
0.00 |
|
Ajwaiin |
tsp |
1.00 |
6.0 |
0.2 |
0.0 |
0.0 |
0.2 |
1 |
1 |
0 |
1.20 |
40.84 |
2.68 |
0.00 |
0.00 |
|
Fennel seed whole |
tsp |
1.00 |
8.0 |
0.4 |
0.0 |
0.0 |
0.4 |
1 |
1 |
0 |
2.04 |
27.76 |
0.44 |
0.00 |
0.00 |
|
Cloves Ground |
tsp |
1.00 |
8.6 |
0.5 |
0.2 |
0.0 |
0.2 |
2 |
1 |
0 |
6.52 |
17.32 |
0.24 |
0.00 |
0.00 |
|
Cinnamon Ground |
tsp |
1.00 |
7.0 |
0.1 |
0.0 |
0.0 |
0.1 |
0 |
1 |
0 |
0.68 |
32.92 |
1.04 |
0.00 |
0.00 |
|
Nutmeg Ground |
tsp |
1.00 |
14.1 |
1.0 |
0.7 |
0.0 |
0.2 |
1 |
1 |
0 |
0.44 |
4.92 |
0.08 |
0.00 |
0.00 |
|
Cardamom ground |
tsp |
1.00 |
6.2 |
0.1 |
1.0 |
0.0 |
0.2 |
1 |
1 |
0 |
0.36 |
7.66 |
0.28 |
0.15 |
22.38 |
|
Black Pepper Ground |
tsp |
1.00 |
6.8 |
0.0 |
0.0 |
0.0 |
0.3 |
2 |
1 |
0 |
1.16 |
11.72 |
0.76 |
0.00 |
0.00 |
|
Degi Mirch (Paprika) |
tsp |
1.00 |
11.6 |
0.4 |
0.0 |
0.0 |
0.5 |
2 |
1 |
0 |
4.08 |
6.60 |
0.40 |
0.00 |
0.00 |
|
Cayenne Ground |
tsp |
1.00 |
8.9 |
0.5 |
0.1 |
0.0 |
0.3 |
2 |
1 |
0 |
0.84 |
4.16 |
0.20 |
0.00 |
0.00 |
|
Salt Iodized |
tsp |
1.00 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0 |
0 |
0 |
1100.40 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Poppy Seed Whole |
tsp |
1.00 |
17.7 |
1.5 |
0.2 |
0.0 |
0.6 |
1 |
0 |
0 |
0.68 |
48.08 |
0.32 |
0.00 |
0.00 |
|
Sesame seed black |
tsp |
1.00 |
17.2 |
1.5 |
0.2 |
0.0 |
0.5 |
1 |
0 |
0 |
0.32 |
29.24 |
0.44 |
0.00 |
0.00 |
|
Fresh Garlic chopped |
tsp |
1.00 |
3.8 |
0.0 |
0.0 |
0.0 |
0.1 |
1 |
0 |
1 |
0.45 |
0.42 |
0.03 |
0.00 |
0.00 |
|
Fresh Cilantro Chopped |
tsp |
1.00 |
0.1 |
0.0 |
0.0 |
0.0 |
0.0 |
0 |
0 |
0 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Fresh Peppermint chop |
tsp |
1.00 |
0.1 |
0.0 |
0.0 |
0.0 |
0.0 |
0 |
0 |
0 |
0.00 |
0.57 |
0.03 |
0.00 |
0.85 |
|
Fresh Ginger chopp |
TBL |
1.00 |
5.0 |
0.0 |
0.0 |
0.0 |
0.1 |
1 |
0 |
0 |
1.00 |
1.00 |
0.04 |
0.02 |
25.00 |
|
Tamarind Pulp |
TBL |
1.00 |
179.0 |
0.5 |
0.2 |
0.0 |
2.1 |
47 |
4 |
43 |
21.00 |
56.00 |
2.10 |
0.08 |
471.00 |
|
Fresh Coconut Milk |
TBL |
1.00 |
35.0 |
3.6 |
3.2 |
0.0 |
0.3 |
1 |
0 |
1 |
2.00 |
2.00 |
0.25 |
0.10 |
39.00 |
|
Mustard Seed Oil |
TBL |
1.00 |
124.0 |
14.0 |
1.6 |
0.0 |
0.0 |
0 |
0 |
0 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Canola oil |
TBL |
1.00 |
120.0 |
14.1 |
1.5 |
0.0 |
0.0 |
0 |
0 |
0 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Olvie oil extra virgin |
TBL |
1.00 |
120.0 |
14.1 |
2.1 |
0.0 |
0.0 |
0 |
0 |
0 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Fresh Onion chopped |
Cup |
1.00 |
67.0 |
0.1 |
0.0 |
0.0 |
1.5 |
16 |
2 |
7 |
5.00 |
35.00 |
0.30 |
0.26 |
230.00 |
|
Fresh Tomatoes chop |
Cup |
1.00 |
42.5 |
0.0 |
0.0 |
0.0 |
1.7 |
14 |
2 |
7 |
408.24 |
0.00 |
1.23 |
0.00 |
0.00 |
|
Ghee |
TBL |
1.00 |
112.0 |
12.7 |
7.9 |
33.0 |
0.0 |
0 |
0 |
0 |
0.00 |
1.00 |
0.00 |
0.00 |
0.00 |
|
Heavy Whipping Cream |
TBL |
1.00 |
52.0 |
5.2 |
3.5 |
21.0 |
0.3 |
0 |
0 |
0 |
6.00 |
10.00 |
0.00 |
0.03 |
11.00 |
|
Whole milk Yogurt |
TBL |
1.00 |
9.0 |
0.5 |
0.3 |
2.0 |
0.5 |
1 |
0 |
1 |
7.00 |
19.00 |
0.01 |
0.09 |
24.00 |
|
Whole milk |
TBL |
1.00 |
9.0 |
0.5 |
0.3 |
2.0 |
0.5 |
1 |
0 |
1 |
6.00 |
17.00 |
0.00 |
0.06 |
21.00 |
|
Large Egg |
Each |
1.00 |
74.0 |
5.0 |
1.5 |
212.0 |
6.3 |
0 |
0 |
0 |
70.00 |
27.00 |
0.92 |
0.56 |
67.00 |
|
Dry Yeast |
tsp |
1.00 |
11.8 |
0.2 |
0.0 |
0.0 |
1.5 |
2 |
1 |
0 |
2.00 |
2.56 |
0.66 |
0.26 |
80.00 |
|
Baking Soda |
tsp |
1.00 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0 |
0 |
0 |
1258.56 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Baking Powder |
tsp |
1.00 |
2.4 |
0.0 |
0.0 |
0.0 |
0.0 |
0 |
1 |
0 |
363.08 |
338.74 |
0.52 |
0.00 |
0.23 |
|
RAW MEATS TRIMMED, BONELESS, SKINLESS |
|||||||||||||||
|
Lamb(Leg Shoulder) |
Lbs |
1.00 |
607.8 |
24.0 |
8.6 |
294.8 |
91.7 |
0 |
0 |
0 |
294.84 |
40.82 |
8.03 |
18.82 |
1288.22 |
|
Goat (Leg Shoulder) |
Lbs |
1.00 |
494.4 |
10.5 |
3.2 |
258.6 |
93.7 |
0 |
0 |
0 |
371.95 |
58.97 |
12.84 |
18.41 |
385.00 |
|
Broiler Chicken |
Lbs |
1.00 |
78.1 |
16.4 |
0.2 |
41.2 |
16.4 |
0 |
0 |
0 |
46.15 |
7.81 |
0.51 |
0.57 |
753.00 |
|
RAW VEGETABLES |
|||||||||||||||
|
White Potatoes |
Lbs |
1.00 |
317.0 |
0.5 |
0.1 |
0.0 |
7.6 |
71 |
11 |
5 |
27.00 |
41.00 |
2.36 |
1.31 |
1844.00 |
|
Cauliflower |
Lbs |
1.00 |
113.3 |
0.5 |
0.1 |
0.0 |
9.0 |
24 |
11 |
11 |
135.90 |
99.66 |
1.99 |
1.27 |
1372.90 |
|
Green Peas |
Lbs |
1.00 |
366.9 |
1.8 |
0.3 |
0.0 |
24.6 |
66 |
23 |
26 |
22.65 |
113.25 |
6.66 |
5.62 |
1105.32 |
|
Spinach |
Lbs |
1.00 |
104.2 |
1.8 |
0.3 |
0.0 |
13.0 |
16 |
10 |
2 |
357.87 |
448.47 |
12.28 |
2.40 |
2527.74 |
|
Mustard Greens |
Lbs |
1.00 |
26.0 |
0.2 |
0.0 |
0.0 |
3.0 |
5 |
3 |
2 |
25.00 |
103.00 |
1.46 |
0.20 |
354.00 |
|
FLOURS |
|||||||||||||||
|
Corn Flour (Makki Atta) |
Cup |
1.00 |
422.4 |
4.5 |
0.6 |
0.0 |
8.1 |
90 |
16 |
1 |
5.85 |
8.19 |
2.78 |
2.02 |
368.55 |
|
Millet (Bajara) |
Cup |
1.00 |
756.0 |
8.4 |
1.5 |
0.0 |
22.0 |
146 |
17 |
0 |
10.00 |
16.00 |
6.02 |
3.36 |
390.00 |
|
Besan |
Cup |
1.00 |
356.0 |
6.2 |
0.6 |
0.0 |
20.6 |
53 |
10 |
10 |
58.88 |
41.40 |
4.47 |
2.59 |
778.32 |
|
Triticale Flour (Atta) |
Cup |
1.00 |
439.4 |
2.4 |
0.4 |
0.0 |
17.3 |
95 |
19 |
0 |
2.60 |
45.50 |
3.37 |
3.46 |
605.80 |
|
Durum |
Cup |
1.00 |
650.4 |
4.7 |
0.9 |
0.0 |
26.3 |
137 |
? |
0 |
3.84 |
65.28 |
6.76 |
7.99 |
827.52 |
|
All Purpose Flour |
Cup |
1.00 |
455.0 |
1.2 |
0.2 |
0.0 |
12.9 |
95 |
3 |
0 |
2.50 |
18.75 |
5.80 |
0.88 |
133.75 |
|
Whole Grain Wheat |
Cup |
1.00 |
406.0 |
2.2 |
0.4 |
0.0 |
16.4 |
87 |
15 |
0 |
6.00 |
40.80 |
4.66 |
3.52 |
486.00 |
|
DAL (BEANS) |
|||||||||||||||
|
Ingredients |
Meas. |
Qty |
Kcal |
Fat |
SatFat |
Chol |
Pro |
CHO |
Dfib |
Sugars |
Na |
Ca |
Iron |
Zinc |
K |
|
Soybean |
Cup |
1.00 |
774 |
37.09 | 5.364 | 0 | 67.87 | 56.1 | 17.3 | ? | 4 | 515 | 29.2 | 9.10 | 3342 |
|
Rajma (Red Kidney) |
Cup |
1.00 |
607.0 |
0.5 |
0.1 |
0.0 |
44.8 |
110 |
45 |
? |
20.00 |
359.00 |
17.20 |
4.69 |
2742.00 |
|
Mung Beans |
Cup |
1.00 |
718.0 |
2.4 |
0.7 |
0.0 |
49.4 |
130 |
34 |
14 |
31.00 |
273.00 |
13.95 |
5.55 |
2579.00 |
|
Urad Beans (Black) |
Cup |
1.00 |
662.0 |
2.8 |
0.7 |
0.0 |
41.9 |
121 |
30 |
4 |
10.00 |
239.00 |
9.74 |
7.08 |
2877.00 |
|
Toor Dal (Pigeon pea) |
Cup |
1.00 |
703.0 |
3.1 |
0.7 |
0.0 |
44.5 |
129 |
31 |
? |
35.00 |
267.00 |
10.72 |
5.66 |
2854.00 |
|
Split pea Dal |
Cup |
1.00 |
672.0 |
2.3 |
0.3 |
0.0 |
48.4 |
119 |
50 |
16 |
30.00 |
108.00 |
8.73 |
5.93 |
1933.00 |
|
Masoor Dal (Lentils) |
Cup |
1.00 |
649.0 |
1.8 |
0.3 |
0.0 |
53.9 |
110 |
59 |
10 |
19.00 |
98.00 |
17.32 |
6.93 |
1738.00 |
|
Chana (Garbanzo) |
Cup |
1.00 |
728.0 |
12.1 |
1.3 |
0.0 |
38.6 |
121 |
35 |
21 |
48.00 |
210.00 |
12.48 |
6.86 |
1750.00 |
Interesting Facts
Haldi (Turmeric)
Haldi (Turmeric), 1/2 teaspoon per day, has been found to reduce inflammation, lower the chance for cancer and help Alzheimer's disease.
Almonds 12 raw almonds a day, may reduce the Cholesterol by up 20 %.
Fenugreek seeds (1/2 teaspoon in the morning and 1/2 teaspoon in the evening) do promote lactation in the nursing mothers. One must not take it prior to delivery and stop after the lactation is satisfactory.
Fenugreek seeds (1/2 teaspoon in the morning and 1/2 teaspoon in the evening) do increase the bust line.
Amla (Gooseberry) has the highest concentration of Vitamin C by weight than any other natural vegetable/fruit plant.
Dahi consumption reduces the chances for Colon cancer.
Dahi consumptions reduces the Yeast infection.