Food Composition Tables
To help you make healthy food choices every day,refer to the tables below.
They indicate just how much energy|nutrients are present in what we commonly eat.
The nutritive values are for 100 g(the equivalent household measure is provided) of raw food.For Standards of measurement of cups,tbsp,etc,..
Cereals
Root Vegetables
More tables are yet to update...........
To help you make healthy food choices every day,refer to the tables below.
They indicate just how much energy|nutrients are present in what we commonly eat.
The nutritive values are for 100 g(the equivalent household measure is provided) of raw food.For Standards of measurement of cups,tbsp,etc,..
Cereals
Food
|
Household
measure
|
Protein(g)
|
Fat(g)
|
Carbohydrates(g)
|
Energy
(kcals)
|
Brown
bread
|
4
slices
|
8.8
|
1.4
|
49
|
244
|
Cornflakes
|
5
cups
|
11.1
|
3.6
|
66.2
|
342
|
Purified
rice
|
5
cups
|
7.5
|
0.1
|
73.6
|
325
|
Ragi
|
3/4
cup
|
7.3
|
1.3
|
72
|
328
|
Rice,
Parboiled
|
1/2
cup
|
6.4
|
0.4
|
79
|
346
|
Rice,raw
|
3/4
cup
|
6.8
|
0.5
|
78.2
|
345
|
Rice
flakes
|
1 1/2 cup
|
6.6
|
1.2
|
77.3
|
346
|
Semolina
|
3/4
cup
|
10.4
|
0.8
|
74.8
|
348
|
Vermicelli
|
1
cup
|
8.7
|
0.4
|
78.3
|
352
|
Wheat
|
3/4
cup
|
11.8
|
1.5
|
71.2
|
346
|
Wheat
flour,whole
|
1
1/4 cup
|
12.1
|
1.7
|
69.4
|
341
|
Wheat
flour,refined
|
1
1/4 cup
|
11.0
|
0.9
|
73.9
|
348
|
White
bread
|
5
slices
|
7.8
|
0.7
|
51.9
|
245
|
Pulses
Food
|
Household
measure
|
Protein(g)
|
Fat(g)
|
Carbohydrates(g)
|
Energy
(kcals)
|
Bengal
gram/channa
|
3/4
cup
|
17.1
|
5.3
|
60.9
|
360
|
Bengal
gram/channa dal
|
3/4
cup
|
20.8
|
5.6
|
59.8
|
372
|
Bengal
gram,roasted
|
1
cups
|
22.5
|
5.2
|
58.1
|
369
|
Black
gram
|
2/3
cup
|
24
|
1.4
|
59.6
|
347
|
Green
gram
|
¾
cup
|
24
|
1.3
|
56.7
|
334
|
Green
gram/mung dal
|
3/4
cup
|
24.5
|
1.2
|
59.5
|
348
|
Peas,dry
|
¾
cup
|
19.7
|
1.1
|
56.5
|
315
|
Peas,green
|
1
cup
|
7.2
|
0.1
|
15.9
|
93
|
Kidney
beans
|
3/4
cup
|
22.9
|
1.3
|
60.6
|
346
|
Red
gram
|
3/4
cup
|
22.3
|
1.7
|
57.6
|
335
|
Soya
bean
|
1
cup
|
43.2
|
19.5
|
20.9
|
432
|
Green Leafy Vegetables
Food
|
Household
measure
|
Protein(g)
|
Fat(g)
|
Carbohydrates(g)
|
Energy
(kcals)
|
Agathi
|
3/4
cup
|
8.4
|
1.4
|
11.8
|
93
|
Amaranth
|
3
cups
|
4
|
0.5
|
6.1
|
45
|
Betel
leaf
|
50
leaves
|
3.1
|
0.8
|
6.1
|
44
|
Cabbage
|
1
¼ cup
|
1.8
|
0.1
|
4.6
|
27
|
Celery
stalk
|
1
cup
|
0.8
|
0.1
|
3.5
|
18
|
Coriander
leaves
|
3
cups
|
3.3
|
0.6
|
6.3
|
44
|
Curry
leaves
|
3
1/2 cups
|
6.1
|
1.0
|
18.7
|
108
|
Drumstick
leaves
|
4
cups
|
6.7
|
1.7
|
12.5
|
92
|
Fenugreek
leaves
|
4
cups
|
4.4
|
0.9
|
6.0
|
44
|
Lettuce
|
10
leaves
|
2.1
|
0.3
|
2.5
|
21
|
Manathakkali
|
3
cups
|
5.9
|
1.0
|
8.9
|
68
|
Mint(Pudina)
|
3
cups
|
4.8
|
0.6
|
5.8
|
48
|
Spinach
(Palak)
|
3
cups
|
2.0
|
0.7
|
2.9
|
26
|
Root Vegetables
Food
|
Household
measure
|
Protein(g)
|
Fat(g)
|
Carbohydrates(g)
|
Energy
(kcals)
|
Beetroot
|
3/4
cup
|
1.7
|
0.1
|
8.8
|
43
|
Carrot
|
1
cup
|
0.9
|
0.2
|
10.6
|
48
|
Arvi
|
1
cup
|
3.0
|
0.1
|
21.1
|
97
|
Onion
|
¾
cup
|
1.2
|
0.1
|
11.1
|
50
|
Potato
|
¾
cup
|
1.6
|
0.1
|
22.6
|
97
|
Radish,Pink
|
1
cup
|
0.6
|
0.3
|
6.8
|
32
|
Radish,White
|
1
cup
|
0.7
|
0.1
|
3.4
|
17
|
Sweet
Potato
|
1
cup
|
1.2
|
0.3
|
28.2
|
120
|
Tapioca
|
1
cup
|
0.7
|
0.2
|
38.1
|
157
|
Turnip
|
1
cup
|
0.5
|
0.2
|
6.2
|
29
|
More tables are yet to update...........
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