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 267 kcal per katori; the lightest is sugar (cheeni) at 20 kcal.

All 20 basics, nuts & fruit, by the serving

Basics, nuts & fruit ranked by calories per serving. Serving weights are stated on each dish's own page. IFCT 2017 · JUL 2026
#	Dish	Serving	Calories	Protein	kcal /100 g
1	Suji (Semolina)	1 katori raw · 80 g	267	9.1 g	334
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	Fresh Coconut	1 piece · 30 g	107	1.1 g	355
8	Banana	1 medium banana · 100 g	105	1.3 g	105
9	Toned Milk	1 glass · 200 g	100	6.4 g	50
10	Besan (Gram Flour)	2 tablespoons · 30 g	99	6.5 g	329
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	65	2.8 g	539
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

SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026

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.

Other categories

Breads & rotis 20 Rice dishes 18 Dals & legumes 20 Paneer & vegetable curries 28 Chicken, mutton, fish & egg 20 South Indian 23 Snacks & street food 29 Sweets & mithai 24 Beverages 14 Breakfast 14 Raita, chutney & sides 16

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.

SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026

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