Basics, nuts & fruit
Raw staples, cooking fats, dry fruits and fruit — the building blocks everything above is made from. All 20 ranked by calories in a real serving — the heaviest is suji (semolina) at 280 kcal per katori; the lightest is sugar (cheeni) at 20 kcal.
| # | Dish | Serving | Calories | Protein | kcal /100 g |
|---|---|---|---|---|---|
| 1 | Suji (Semolina) | 1 katori raw · 80 g | 280 | 8.4 g | 350 |
| 2 | Raw Poha (Flattened Rice) | 1 katori raw · 60 g | 210 | 3.9 g | 350 |
| 3 | Raw White Rice | half a katori raw · 50 g | 173 | 3.5 g | 345 |
| 4 | Peanuts | 1 small handful · 25 g | 141 | 6.3 g | 565 |
| 5 | Mango | 1 medium mango · 200 g | 140 | 1.4 g | 70 |
| 6 | Cow Milk (full cream) | 1 glass · 200 g | 124 | 6.4 g | 62 |
| 7 | Besan (Gram Flour) | 2 tablespoons · 30 g | 111 | 6.6 g | 370 |
| 8 | Fresh Coconut | 1 piece · 30 g | 107 | 1.1 g | 355 |
| 9 | Banana | 1 medium banana · 100 g | 105 | 1.3 g | 105 |
| 10 | Toned Milk | 1 glass · 200 g | 100 | 6.4 g | 50 |
| 11 | Whole Wheat Flour (Atta) | 1 roti's worth · 30 g | 96 | 3.2 g | 320 |
| 12 | Cashews | 10 cashews · 16 g | 91 | 2.9 g | 570 |
| 13 | Walnuts | 4 halves · 12 g | 81 | 1.8 g | 675 |
| 14 | Almonds | 10 almonds · 12 g | 72 | 2.5 g | 600 |
| 15 | Pistachios | 10 pistachios · 12 g | 68 | 2.4 g | 570 |
| 16 | Raisins (Kishmish) | 1 tablespoon · 15 g | 47 | 0.4 g | 310 |
| 17 | Dates (Khajoor) | 2 dates · 16 g | 46 | 0.4 g | 290 |
| 18 | Mustard Oil | 1 teaspoon · 5 g | 45 | 0.0 g | 900 |
| 19 | Honey | 1 teaspoon · 7 g | 22 | 0.0 g | 320 |
| 20 | Sugar (Cheeni) | 1 teaspoon · 5 g | 20 | 0.0 g | 398 |
Calories are for the serving in the third column, not per 100 g — that is the whole point. The protein leader in this group is peanuts at 25.0 g per 100 g.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.