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
| # | पदार्थ | 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 लहान मूठ · 25 ग्रॅम | 141 | 6.3 g | 565 |
| 5 | Mango | 1 medium mango · 200 g | 140 | 1.4 g | 70 |
| 6 | गायीचे दूध (फुल क्रीम) | 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 | टोन्ड दूध | 1 glass · 200 g | 100 | 6.4 g | 50 |
| 10 | बेसन (हरभरा डाळीचे पीठ) | 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 | अक्रोड | 4 अर्धे भाग · 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 | मनुका (किसमिस) | 1 tablespoon · 15 g | 47 | 0.4 g | 310 |
| 17 | खजूर | 2 खजूर · 16 g | 46 | 0.4 g | 290 |
| 18 | Mustard Oil | 1 चमचा · 5 g | 45 | 0.0 g | 900 |
| 19 | Honey | 1 चमचा · 7 g | 22 | 0.0 g | 320 |
| 20 | साखर (चिनी) | 1 चमचा · 5 g | 20 | 0.0 g | 398 |
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 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.
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.
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
The people behind these sites
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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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