Guide
About the Indian Food Nutrient Lookup
What is the Indian Food Nutrient Lookup?
This tool lets you check the protein, fibre, iron, calcium and energy content of 166 everyday Indian foods.
Knowing what is in your food helps you plan balanced meals, understand how different foods add to your daily intake and make informed choices when you shop or cook. It is useful for anyone who wants a quick reference for common ingredients used in Indian kitchens.
The tool is for general information only. It does not give medical advice, a diagnosis or a personal diet plan. People with health conditions that change nutritional needs such as kidney disease, diabetes or food allergies should follow the advice of their doctor or dietitian.
Indian dietary guidelines recommend combining cereals with pulses in a 3:1 ratio to improve protein quality. Adding milk or curd each day helps meet essential amino acid needs. Vegetarians can meet protein requirements through pulses, beans, peas and dairy, while non-vegetarians can use fish, poultry, meat or eggs.
- 166 foods from standard Indian composition data
- Shows protein, fibre, iron, calcium and energy
- Values per 100 g raw edible portion
- Compare up to three foods at once
How the lookup works
You type the name of a food or choose it from the list. The tool then displays the stored values for that item. You can add a second and third food to see them in a side-by-side table. Energy is shown in kilocalories. Where a nutrient value is not available for a food, the tool shows "not listed" rather than an estimate.
Cooking changes water content and can reduce some vitamins, so values for cooked food will differ from the raw figures shown here. The tool does not calculate your daily needs or give a score. It only returns the reference values for the foods you select.
- Search or pick a food from the list
- Add up to two more foods to compare
- View protein, fibre, iron, calcium and energy
- Energy in kilocalories per 100 g raw edible portion
- "Not listed" shown where data is missing
Steps to use the tool
Open the tool, type a food name or scroll the list, and select it. Repeat to add up to three foods. The comparison table appears automatically. You can clear a selection and choose another food at any time. Nothing is saved when you leave or refresh the page.
- Type or select the first food
- Add a second food to compare
- Add a third food if needed
- Read the side-by-side table
- Clear or change selections anytime
- Screenshot or print if you want to keep the table
Understanding your results
The table shows each nutrient per 100 grams of the raw, edible portion. Use it to see which foods are higher in protein, fibre, iron or calcium. Remember that a typical serving size may be more or less than 100 grams, so the actual amount you eat will change the intake.
Values are averages from reference data. Natural variation, growing conditions and preparation methods mean the real content in your kitchen can differ. The tool does not tell you how much of each nutrient you need. Take the table to your doctor or dietitian if you want help matching foods to your personal requirements.
If you are tracking intake over time, use the same tool and the same foods each time for a consistent comparison. Cooking will change the final values, especially for water-soluble vitamins and water content.
- Per 100 g raw edible portion
- Compare relative nutrient density across foods
- Serving size changes actual intake
- Values are reference averages, not exact for every sample
- No personal requirement calculation included
Tips for accurate use
Use the raw values as a guide for planning, not as a precise measure of what is on your plate. For cooked dishes, the weight and nutrient concentration change. Keep a note of the foods you compare so you can discuss them with your care team.
- Remember cooking alters weight and some nutrients
- Note serving size differs from 100 g reference
- Use the same foods each time for consistent tracking
- Pair iron-rich plant foods with vitamin C sources like guava, lemon or amla to improve absorption
- Avoid tea around meals as it binds iron from plant foods
What this tool cannot do
The tool only returns reference values for the 166 listed foods. It does not calculate your daily needs, create a meal plan, diagnose a deficiency or recommend supplements. It does not cover branded products, restaurant dishes or mixed recipes. Values for cooked food are not provided. People with medical conditions that affect nutrition should not rely on this tool for dietary decisions.
- No personal nutrient requirement calculation
- No meal planning or diet prescription
- No diagnosis of deficiency or excess
- Only 166 foods from reference data
- Cooked or prepared dish values not included
- Not for medical nutrition therapy
When to see a doctor or dietitian
See a doctor or qualified dietitian if you have a health condition that changes your nutritional needs, such as diabetes, kidney disease, heart disease, food allergies or anaemia. Also seek advice if you are pregnant, breastfeeding, recovering from surgery or have unexplained weight loss, fatigue or digestive symptoms. Urgent care is needed for severe allergic reactions, difficulty swallowing or breathing, or signs of severe malnutrition.
- Existing medical condition affecting diet
- Pregnancy, breastfeeding or post-surgery recovery
- Unexplained weight loss, fatigue or digestive issues
- Suspected nutrient deficiency or excess
- Severe allergic reaction or swallowing difficulty
In an emergency, call 7414 001 001 or go to the emergency department.
Care at Jaipur Hospital
If your result or your symptoms worry you, our General Medicine team can see you in Jaipur. You can also find a doctor or contact the hospital. Nothing you entered in this tool is shared through these links.
Common questions about the Indian Food Nutrient Lookup
Are the values for cooked food or raw food?
All values are for 100 grams of the raw, edible portion unless the entry says otherwise.
Cooking changes water content and can reduce some vitamins, so cooked food will have different values.
Why does a nutrient show "not listed"?
"Not listed" means the reference data does not have a reliable value for that nutrient in that food.
The tool does not guess or estimate missing numbers.
Can I use this tool to plan a diet for diabetes or kidney disease?
No. This tool is for general information only.
People with medical conditions that change nutritional needs should follow the advice of their doctor or dietitian.
How many foods can I compare at once?
You can compare up to three foods side by side in the table.
Does the tool save my searches?
No. The tool runs on your device.
Nothing is saved or sent. If you refresh or leave the page, your selections are cleared.
