22 tables · IFCT 2017 · ICMR-NIN 2020
Nutrient tables for Indian foods
These 22 nutrient tables rank 257 Indian foods from IFCT 2017 by how much of each nutrient they carry per 100 g. They cover energy, protein, fibre, fat and carbohydrate; seven minerals from calcium and iron to sodium; vitamins C, E, B1, B2, B3 and B6, folate and beta-carotene; omega-3 and cholesterol. Where ICMR-NIN 2020 sets a daily requirement, each table shows it.
One nutrient, every food
Each table answers one question: which Indian foods carry the most of this nutrient, weight for weight? It lists the leading foods per 100 g, the leading vegetarian foods and the lowest, all from the Indian Food Composition Tables 2017 (IFCT 2017) published by ICMR-NIN, Hyderabad. A short guide on each page explains what the nutrient does, how much an adult needs and how to read the numbers.
Requirements come only from the ICMR-NIN 2020 Recommended Dietary Allowances for a 65 kg man and a 55 kg woman in sedentary work. For calcium that is 1000 mg a day for both, for iron 19 mg for men and 29 mg for women, and for protein 54 g and 45.7 g. For some nutrients, including fibre, fat, potassium and omega-3, the 2020 summary note sets no single figure, and the tables say so rather than borrow one from elsewhere.
Use the tables to compare foods, not to count portions. A spice can top the iron or calcium table because it is dry and concentrated, yet a teaspoon adds little to a meal, while milk can sit far down the calcium table and still be a main daily source because a glass is large. Absorption matters too: iron from meat is taken up better than iron from grains, and calcium from dairy better than calcium from spinach.
Choose a nutrient
Calories (energy) content of Indian foods
Highest per 100 g: Coconut oil, 884 kcal.
Protein content of Indian foods
Highest per 100 g: Soya bean, 35.6 g.
Dietary fibre content of Indian foods
Highest per 100 g: Fenugreek seeds (methi dana), 47.5 g.
Total fat content of Indian foods
Highest per 100 g: Coconut oil, 100 g.
Carbohydrate content of Indian foods
Highest per 100 g: Jaggery, 84.9 g.
Calcium content of Indian foods
Highest per 100 g: Sesame seeds (til), 1,664 mg.
Iron content of Indian foods
Highest per 100 g: Turmeric powder, 46.08 mg.
Zinc content of Indian foods
Highest per 100 g: Oyster mushroom (dried), 8.67 mg.
Magnesium content of Indian foods
Highest per 100 g: Cumin seeds, 442 mg.
Potassium content of Indian foods
Highest per 100 g: Turmeric powder, 2,374 mg.
Sodium content of Indian foods
Highest per 100 g: Prawns, 849 mg.
Phosphorus content of Indian foods
Highest per 100 g: Poppy seeds, 804 mg.
Vitamin C content of Indian foods
Highest per 100 g: Amla (Indian gooseberry), 252 mg.
Folate (vitamin B9) content of Indian foods
Highest per 100 g: Chicken liver and gizzard, 1,032 µg.
Thiamine (vitamin B1) content of Indian foods
Highest per 100 g: Pistachio, 0.98 mg.
Riboflavin (vitamin B2) content of Indian foods
Highest per 100 g: Bathua leaves, 0.51 mg.
Niacin (vitamin B3) content of Indian foods
Highest per 100 g: Peanuts (groundnut), 11.35 mg.
Vitamin B6 content of Indian foods
Highest per 100 g: Pak Choi leaves, 0.96 mg.
Beta-carotene content of Indian foods
Highest per 100 g: Drumstick leaves (moringa), 17,542 µg.
Vitamin E content of Indian foods
Highest per 100 g: Safflower seeds, 31.74 mg.
Omega-3 (ALA) content of Indian foods
Highest per 100 g: Flaxseeds (alsi), 12,956 mg.
Cholesterol content of Indian foods
Highest per 100 g: Egg, 366 mg.
About the nutrient tables
Which nutrients do the tables cover?
Energy, protein, fibre, fat and carbohydrate; calcium, iron, zinc, magnesium, potassium, sodium and phosphorus; vitamin C, folate, thiamine, riboflavin, niacin, vitamin B6, beta-carotene and vitamin E; plant omega-3 (ALA); and dietary cholesterol. That makes 22 tables in all.
Where do the requirement figures come from?
From the ICMR-NIN 2020 brief note on Nutrient Requirements for Indians, which sets Recommended Dietary Allowances and Estimated Average Requirements. The tables quote only those figures and do not borrow values from foreign guidelines.
What is the difference between an RDA and an EAR?
The Estimated Average Requirement is the intake that meets the needs of half of healthy people in a group. The Recommended Dietary Allowance is set higher, to cover nearly everyone. For iron, ICMR-NIN 2020 gives women an EAR of 15 mg and an RDA of 29 mg.
Why are spices at the top of so many tables?
Dry spices hold almost no water, so every 100 g is concentrated nutrients. Turmeric, cumin and ajwain really are rich in iron and calcium per 100 g, but they are eaten by the pinch. Look further down each table for foods eaten by the bowl.