NUTRITIONAL VALUE OF FOOD - NUTS & OIL SEEDS
|
NUTS AND OIL SEEDS |
Energy (KCal) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
Calcium (mg) |
Iron (mg) |
|
All values are per 100 g of edible portions. |
||||||
|
Almond |
655 |
20.8 |
10.5 |
58.9 |
230 |
5.09 |
|
Cashewnut |
596 |
21.2 |
22.3 |
46.9 |
50 |
5.8 |
|
Coconut (dry) |
662 |
6.8 |
18.4 |
62.3 |
400 |
7.8 |
|
Coconut (fresh) |
444 |
4.5 |
13 |
41.6 |
10 |
1.7 |
|
Coconut (milk) |
430 |
3.4 |
11.9 |
41 |
15 |
1.6 |
|
Coconut (water) |
24 |
1.4 |
4.4 |
0.1 |
24 |
0.1 |
|
Groundnut |
567 |
25.3 |
26.1 |
40.1 |
90 |
2.5 |
|
Groundnut (roasted) |
570 |
26.2 |
26.7 |
39.8 |
77 |
3.1 |
|
Mustard (seeds) |
541 |
20 |
23.8 |
39.7 |
490 |
7.9 |
|
Pista |
626 |
19.8 |
16.2 |
53.5 |
140 |
7.7 |
|
Walnut |
687 |
15.6 |
11 |
64.5 |
100 |
2.64 |
|
Water melon seeds |
628 |
34.1 |
4.5 |
52.6 |
100 |
7.4 |
NUTRITIONAL VALUE OF FOOD - FRUITS
|
FRUITS |
Energy (KCal) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
Calcium (mg) |
Iron (mg) |
|
All values are per 100 g of edible portions. |
||||||
|
Amla |
58 |
0.5 |
13.7 |
0.1 |
50 |
1.2 |
|
Apple |
59 |
0.2 |
13.4 |
0.5 |
10 |
0.66 |
|
Apricot (fresh) |
53 |
1 |
11.6 |
0.3 |
20 |
2.2 |
|
Apricot (dry) |
306 |
1.6 |
73.4 |
0.7 |
110 |
4.6 |
|
Bael fruit |
137 |
1.8 |
31.8 |
0.3 |
85 |
0.6 |
|
Banana (ripe) |
116 |
1.2 |
27.2 |
0.3 |
17 |
0.36 |
|
Cherries (red) |
64 |
1.1 |
13.8 |
0.5 |
24 |
0.57 |
|
Currants (black) |
316 |
2.7 |
75.2 |
0.5 |
130 |
8.5 |
|
Dates (dried) |
317 |
2.5 |
75.8 |
0.4 |
120 |
7.3 |
|
Dates (fresh) |
144 |
1.2 |
33.8 |
0.4 |
22 |
0.96 |
|
Figs (Anjeer) |
37 |
1.3 |
7.6 |
0.2 |
80 |
1 |
|
Grapes (blue) |
58 |
0.6 |
13.1 |
0.4 |
20 |
0.5 |
|
Grapes(pale green) |
71 |
0.5 |
16.5 |
0.3 |
20 |
0.52 |
|
Guava |
51 |
0.9 |
11.2 |
0.3 |
10 |
0.27 |
|
Jamun |
62 |
0.7 |
14 |
0.3 |
15 |
0.43 |
|
Lemon |
57 |
1 |
11.1 |
0.9 |
70 |
0.26 |
|
Lichi |
61 |
1.1 |
13.6 |
0.2 |
10 |
0.7 |
|
Loquat |
43 |
0.6 |
9.6 |
0.3 |
30 |
1.3 |
|
Mango (ripe) |
74 |
0.6 |
16.9 |
0.4 |
14 |
1.3 |
|
Musk Melon (Kharbuja) |
17 |
0.3 |
3.5 |
0.2 |
32 |
1.4 |
|
Mulberry (Shahtoot) |
49 |
1.1 |
10.3 |
0.4 |
70 |
2.3 |
|
Orange |
48 |
0.7 |
10.9 |
0.2 |
26 |
0.32 |
|
Orange (juice) |
9 |
0.2 |
1.9 |
0.1 |
5 |
0.7 |
|
Papaya (ripe) |
32 |
0.6 |
7.2 |
0.1 |
17 |
0.5 |
|
Peaches |
50 |
1.2 |
10.5 |
0.3 |
15 |
2.4 |
|
Pears |
52 |
0.6 |
11.9 |
0.2 |
8 |
0.5 |
|
Phalsa |
72 |
1.3 |
14.7 |
0.9 |
129 |
3.1 |
|
Pineapple |
46 |
0.4 |
10.8 |
0.1 |
20 |
2.4 |
|
Plum |
52 |
0.7 |
11.1 |
0.5 |
10 |
0.6 |
|
Pomegranate |
65 |
1.6 |
14.1 |
0.1 |
10 |
1.79 |
|
Raspberry |
56 |
1 |
11.7 |
0.6 |
40 |
2.3 |
|
Sharifa |
104 |
1.6 |
23.5 |
0.4 |
17 |
4.3 |
|
Strawberry |
44 |
0.7 |
9.8 |
0.2 |
30 |
1.8 |
|
Water melon (Tarbuj) |
16 |
0.2 |
3.3 |
0.2 |
11 |
7.9 |
NUTRITIONAL VALUE OF FOOD - CEREALS
|
CEREALS |
Energy (KCal) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
Calcium (mg) |
Iron (mg) |
|
All values are per 100 g of edible portions. |
||||||
|
Bajra |
361 |
11.6 |
67.5 |
5 |
42 |
8 |
|
Barley |
336 |
11.5 |
69.6 |
1.3 |
26 |
1.67 |
|
Jowar |
331 |
12.3 |
60.9 |
1.9 |
25 |
4.1 |
|
Maize (dry) |
342 |
11.1 |
66 |
3.6 |
10 |
2.3 |
|
Maize (tender) |
125 |
4.7 |
24.6 |
0.8 |
9 |
1.1 |
|
Rice |
345 |
6.8 |
78.2 |
0.5 |
10 |
3.2 |
|
Rice flakes |
346 |
6.6 |
77.3 |
1.2 |
20 |
20 |
|
Rice (puffed) |
325 |
7.5 |
73.6 |
0.1 |
23 |
6.6 |
|
Wheat flour |
341 |
12.1 |
69.4 |
1.7 |
48 |
4.9 |
|
Wheat flour Refined (Maida) |
348 |
11 |
73.9 |
0.9 |
23 |
2.7 |
|
Semolina (Suji) |
348 |
10.4 |
74.8 |
0.8 |
16 |
1.6 |
|
Vermicelli (Sewia) |
352 |
8.8 |
78.3 |
0.4 |
22 |
2 |
|
Brown bread |
245 |
7.8 |
51.9 |
0.7 |
18 |
2.2 |
NUTRITIONAL VALUE OF FOOD - LEAFY VEGETABLES
|
LEAFY VEGETABLES |
Energy (KCal) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
Calcium (mg) |
Iron (mg) |
|
All values are per 100 g of edible portions. |
||||||
|
Bathua |
30 |
3.7 |
2.9 |
0.4 |
150 |
4.2 |
|
Cabbage |
27 |
1.8 |
4.6 |
0.1 |
39 |
0.8 |
|
Celery leaves |
37 |
6.3 |
1.6 |
0.6 |
230 |
6.3 |
|
Colocasia leaves (Arvi leaves) |
56 |
3.9 |
6.8 |
1.5 |
460 |
0.98 |
|
Coriander leaves (Dhania) |
44 |
3.3 |
6.3 |
0.6 |
184 |
1.42 |
|
Fenugreek leaves (Methi) |
49 |
4.4 |
6 |
0.9 |
395 |
1.93 |
|
Lettuce |
21 |
2.1 |
2.5 |
0.3 |
50 |
2.4 |
|
Mustard leaves (Sarso ka saag) |
34 |
4 |
3.2 |
0.6 |
155 |
16.3 |
|
Radish leaves |
28 |
3.8 |
2.4 |
0.4 |
265 |
0.09 |
|
Spinach (Palak) |
26 |
2 |
2.9 |
0.7 |
73 |
1.14 |
NUTRITIONAL VALUE OF FOOD - PULSES (DAL)
|
PULSES (DALS) |
Energy (KCal) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
Calcium (mg) |
Iron (mg) |
|
All values are per 100 g of edible portions. |
||||||
|
Channa |
360 |
17.1 |
60.9 |
5.3 |
202 |
4.6 |
|
Channa dal |
372 |
20.8 |
59.8 |
5.6 |
56 |
5.3 |
|
Kala channa (roasted) |
369 |
22.5 |
58.1 |
5.2 |
58 |
9.5.6 |
|
Urad dal (whole) |
347 |
24 |
59.6 |
1.4 |
154 |
3.8 |
|
Lobia |
323 |
24.1 |
54.5 |
1 |
77 |
8.6 |
|
Beans (sem, dry) |
347 |
24.9 |
60.1 |
0.8 |
60 |
2.7 |
|
Moong dal (whole) |
334 |
24 |
56.7 |
1.3 |
124 |
4.4 |
|
Moong dal |
358 |
24.5 |
59.9 |
1.2 |
75 |
3.9 |
|
Kala channa |
321 |
22 |
57.2 |
0.5 |
287 |
6.77 |
|
Masoor dal |
343 |
25.1 |
59 |
0.7 |
69 |
7.58 |
|
Moth dal |
330 |
23.6 |
56.5 |
1.1 |
202 |
9.58 |
|
Peas (green) |
93 |
7.2 |
15.9 |
0.1 |
20 |
1.5 |
|
Peas (dry) |
315 |
19.7 |
56.5 |
1.1 |
75 |
7.05 |
|
Peas (roasted) |
340 |
22.9 |
58.8 |
1.4 |
81 |
6.4 |
|
Rajmah |
346 |
22.9 |
60.6 |
1.3 |
260 |
5.1 |
|
Red gram (Arhar) |
335 |
22.3 |
57.6 |
1.7 |
73 |
2.7 |
|
Soyabean |
432 |
43.2 |
20.9 |
19.5 |
240 |
1075 |
NUTRITIONAL VALUE OF FOOD - ROOTS
& TUBERS
|
ROOTS AND TUBERS |
Energy (KCal) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
Calcium (mg) |
Iron (mg) |
|
All values are per 100 g of edible portions. |
||||||
|
Arrow root |
334 |
0.2 |
83.1 |
0.1 |
10 |
1 |
|
Beet root |
43 |
1.7 |
8.8 |
0.1 |
18.3 |
1.19 |
|
Carrot |
48 |
0.9 |
10.6 |
0.2 |
80 |
1.03 |
|
Colocasia (Arvi) |
97 |
3 |
21.1 |
0.1 |
40 |
0.42 |
|
Onion |
50 |
1.2 |
11.1 |
0.1 |
47 |
0.6 |
|
Potato |
97 |
1.6 |
22.6 |
0.1 |
10 |
0.48 |
|
Radish |
17 |
0.7 |
3.4 |
0.1 |
35 |
0.4 |
|
Sweet potato |
1.2 |
1.2 |
28.2 |
0.3 |
46 |
0.21 |
|
Turnip (Shalgam) |
29 |
0.7 |
6.2 |
0.2 |
30 |
0.4 |
|
Yam (Zimikand) |
79 |
1.2 |
18.4 |
0.1 |
35 |
1.19 |
NUTRITIONAL VALUE OF FOOD - OTHER VEGETABLES
|
OTHER VEGETABLES |
Energy (KCal) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
Calcium (mg) |
Iron (mg) |
|
All values are per 100 g of edible portions. |
||||||
|
Ash gourd (Petha) |
10 |
0.4 |
1.9 |
0.1 |
30 |
0.8 |
|
Beans |
158 |
7.4 |
29.8 |
1 |
50 |
2.6 |
|
Bitter gourd (Karela) |
25 |
1.6 |
4.2 |
0.2 |
20 |
0.61 |
|
Bottle gourd (Lauki) |
12 |
0.2 |
2.5 |
0.1 |
20 |
0.46 |
|
Brinjal (Baingan) |
24 |
1.4 |
4 |
0.3 |
18 |
0.38 |
|
Cauliflower (Gobhi) |
30 |
2.6 |
4 |
0.4 |
33 |
1.23 |
|
Cowpea (Lobia) |
48 |
3.5 |
8.1 |
0.2 |
72 |
2.5 |
|
Cucumber (Kheera) |
13 |
0.4 |
2.5 |
0.1 |
10 |
0.6 |
|
French beans |
26 |
1.7 |
4.5 |
0.1 |
50 |
0.61 |
|
Capsicum (Shimla mirch) |
24 |
1.3 |
4.3 |
0.3 |
10 |
0.56 |
|
Jack fruit (Kathal) |
51 |
2.6 |
9.4 |
0.3 |
30 |
1.7 |
|
Karonda (fresh) |
42 |
1.1 |
2.9 |
2.9 |
21 |
NIL |
|
Ladies finger (Bhindi) |
35 |
1.9 |
6.4 |
0.2 |
66 |
0.35 |
|
Lotus stem (dry) |
234 |
4.1 |
51.4 |
1.3 |
405 |
60.6 |
|
Mango (raw) |
44 |
0.7 |
10.1 |
0.1 |
10 |
0.33 |
|
Papaya (raw) |
27 |
0.7 |
5.7 |
0.2 |
28 |
0.9 |
|
Parwal |
20 |
2 |
2.2 |
0.3 |
30 |
1.7 |
|
Pumpkin fruit |
25 |
1.4 |
4.6 |
0.1 |
10 |
0.44 |
|
Ridge gourd (Turai) |
17 |
0.5 |
3.4 |
0.1 |
18 |
0.39 |
|
Snake gourd (Kakri) |
18 |
0.5 |
3.3 |
0.3 |
26 |
1.51 |
|
Tinda |
21 |
1.4 |
3.4 |
0.2 |
25 |
0.9 |
|
Tomato |
20 |
0.9 |
3.6 |
0.2 |
20 |
1.8 |
|
Water chestnut (Singhara) |
115 |
4.7 |
23.3 |
0.3 |
20 |
1.35 |
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