ThaliTruth Desi Nutrition

Unpacking Indian Food, Gram by Gram. Zero myths, zero ghee-coated lies.

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📊 Displaying: Values per 100g • 💡 Select checkboxes to add to Thali or compare • Click row for full factsheet
Comprehensive Indian Food Nutrition Chart and Calorie Database
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Plain Whole Wheat Roti रोटी / चपाती Cooked Items 295 kcal 8.5 g 3.5 g 42.3 g 7.2 g 28 mg 2.7 mg Energy, Daily staple, Satiety
Steamed White Rice उबला सफेद चावल Cooked Items 130 kcal 2.7 g 0.3 g 27.8 g 0.4 g 10 mg 0.2 mg Easy digestion, Sick recovery
Dal Tadka (Toor Dal) दाल तड़का Cooked Items 118 kcal 6.2 g 3.8 g 11 g 3.8 g 32 mg 1.5 mg Muscle repair, Daily staple protein
Paneer (Raw) पनीर Animals 257.9 kcal 18.9 g 14.8 g 12.4 g 0 g 476 mg 0.9 mg Muscle building, Calcium, Low carb
Palak Paneer पालक पनीर Cooked Items 165 kcal 7.5 g 12 g 3.7 g 2.8 g 210 mg 2.4 mg Bone strength, Keto / Low carb
Pigeon Pea (Toor Dal) अरहर / तूर दाल Legumes & Pulses 330.8 kcal 21.7 g 1.6 g 55.2 g 9.1 g 72 mg 3.9 mg Muscle repair, Daily staple protein
Split Moong Dal धुली मूंग दाल Legumes & Pulses 325.8 kcal 23.9 g 1.4 g 52.6 g 9.4 g 43 mg 3.9 mg Convalescence, Infants, Elderly
Bengal Gram (Chana Dal) चना दाल Legumes & Pulses 329.1 kcal 21.6 g 5.3 g 46.7 g 15.2 g 46 mg 6.1 mg Low GI, Satiety, Sustained energy
Spinach पालक Vegetables 24.4 kcal 2.1 g 0.6 g 2 g 2.4 g 82 mg 2.9 mg Anemia, Vision, BP
Potato आलू Vegetables 69.8 kcal 1.5 g 0.2 g 14.9 g 1.7 g 10 mg 0.6 mg Quick energy, Potassium, Satiety
Tomato टमाटर Vegetables 18.9 kcal 0.8 g 0.2 g 3.2 g 1.6 g 9 mg 0.2 mg Prostate, Skin, Lycopene, Heart
Cow Milk (Whole) गाय का दूध Animals 72.9 kcal 3.3 g 4.5 g 4.9 g 0 g 118 mg 0.1 mg Calcium, Complete protein, Sleep
Chaas / Buttermilk (Plain Salted) छाछ / मट्ठा Animals 40 kcal 3.3 g 0.9 g 4.8 g 0 g 116 mg 0.1 mg Post-meal digestion, Probiotic gut flora, Dehydration, Heat relief
Poultry Egg (Boiled) उबला अंडा Animals 147.7 kcal 13.4 g 10.5 g 0 g 0 g 55 mg 1.9 mg Bioavailable protein, Satiety, Brain
Chicken Breast (Skinless) चिकन ब्रेस्ट Animals 168.3 kcal 21.8 g 9 g 0 g 0 g 13 mg 0.8 mg Lean protein, Muscle hypertrophy
Banana (Robusta) केला Fruits 105.2 kcal 1.2 g 0.3 g 23.6 g 1.9 g 5 mg 0.3 mg Potassium, Muscle cramps, Energy
Dal Khichdi दाल खिचड़ी Cooked Items 135 kcal 4.8 g 3.2 g 18.9 g 2.6 g 24 mg 1.2 mg Convalescence, Gut detox, Comfort
Curd Rice दही चावल Cooked Items 142 kcal 4.1 g 4 g 21.2 g 0.6 g 88 mg 0.3 mg Gut microbiome, Cooling, Ulcers
Flattened Rice (Poha) पोहा / चिवड़ा Grains & Pseudograins 353.7 kcal 7.4 g 1.1 g 76.8 g 3.5 g 9 mg 4.5 mg Easy digestion, Iron content
Missi Roti (Besan & Wheat Flatbread) मिस्सी रोटी Cooked Items 240 kcal 9.5 g 4.8 g 33.5 g 6.5 g 40 mg 3.1 mg Higher protein flatbread, Diabetes friendly, Kasuri methi & ajwain aroma
Moong Dal Cheela (Savory Crepe) मूंग दाल चीला Cooked Items 170 kcal 9.2 g 4.8 g 18.5 g 4.5 g 35 mg 2.4 mg Top vegetarian weight loss breakfast, High protein, Low glycemic

Indian Food Nutrition Guide & Scientific Composition

Understanding calories, macronutrients, and authentic portion sizes in Indian cooking using the ICMR-NIN IFCT 2017 scientific database.

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ICMR-NIN vs Western Databases

Western nutrition databases like USDA often miscalculate Indian foods because they do not account for Indian crop varieties, unique pulses (like Toor and Urad dal), and traditional preparation methods. ThaliTruth references the Indian Council of Medical Research - National Institute of Nutrition (ICMR-NIN) 2017 dataset for authentic values.

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Per 100g vs Household Servings

Raw ingredient values per 100g differ significantly from cooked servings due to water absorption during boiling (which increases volume) and tadka oils. Use our portion toggle to switch between 100g analytical weight and real household measurements like 1 phulka roti, 1 katori dal, or 1 glass of chaas.

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Protein in Indian Vegetarian Diets

While lentils and pulses are staples, they are primarily carbohydrate-protein combinations. Combining grains (like rice or wheat) with pulses creates a complete amino acid profile. For higher protein density, incorporate paneer, curd, soya chunks, roasted chana, and sprouted moong into your thali.

Frequently Asked Questions (FAQ)

Common questions about Indian food calories, macros, and dietary tracking.

What is the source of nutrition data in ThaliTruth?
All nutritional values in ThaliTruth are compiled from the Indian Council of Medical Research - National Institute of Nutrition (ICMR-NIN) Indian Food Composition Tables (IFCT 2017) and USDA FoodData Central.
How many calories and carbs are in 1 standard Indian roti?
A standard homestyle whole wheat roti (approx. 30g raw atta without oil/ghee) provides approximately 85-90 calories, 3g of protein, 0.5g of fat, and 17-18g of carbohydrates. A restaurant roti or roti with ghee can range from 120 to 150 calories.
What are the highest protein vegetarian Indian foods?
Per 100g dry/raw weight, soya chunks (~52g protein), paneer (~18-20g protein), moong dal (~24g protein), toor dal (~22g protein), kabuli chana (~19g protein), and almonds (~21g protein) provide the highest protein density in an Indian vegetarian diet.
How do cooked dish values differ from raw ingredients?
Cooked dishes account for water absorption during cooking (which changes food weight and calorie density per 100g) and added cooking fats/tadka. You can toggle between "Per 100g" and "Per Serving" in ThaliTruth for accurate meal tracking.
Which Indian foods have a low glycemic index (GI) for diabetes?
Whole pulses (whole moong, kala chana, rajma), green leafy vegetables (palak, methi), bitter gourd (karela), millets (bajra, jowar in moderation), and unsweetened chaas (buttermilk) have a low glycemic index and support steady blood glucose.
Can I search for foods in Hindi or Marathi?
Yes. ThaliTruth supports native Devanagari script searching. You can search in English, Hindi (e.g., पालक, दाल, पनीर), or Marathi (e.g., मेथी, ज्वारी, ताक) directly in the search bar.