Name Quantity Calories Protein Fat Carbs Fiber Sugar

Chicken Breast 100gm 127 25 3 0 0 0

Chicken Legs(meat only) 100gm 160 22 8 0 0 0
Goat/Lamb Mutton(Boneless) 100gm 104.5 20.5 2.5 0 0 0
Fish Surmai/King Mackerel 100gm 102 21 2 0
Fish Rawas/Indian Salmon 100gm 128.5 22 4.5 0 0 0
Prawns/Shrimp 100gm 84.5 20 0.5 0 0 0
Egg White 1(33gm) 15 3.5 0 0.25 0 0.25
Full Egg 1(50gm) 71 6 5 0.5 0 0.5

Mother Dairy Cow Milk (4% fat) 100ml 68 3 4 5 0 5

Mother Dairy Full Cream Milk(6% fat) 100ml 86 3 6 5 0 5
Mother Dairy Toned Milk(3% fat) 100ml 59 3 3 5 0 5
Mother Dairy Double Toned Milk(1.5% fat) 100ml 45.5 3 1.5 5 0 5
Mother Dairy Slim Milk(0% fat) 100ml 32.9 3 0.1 5 0 0
Mother Dairy Paneer 100gm 309 18.5 25 2.5 0 0
Amul Paneer 100gm 289 14 25 2 0 0
Homemade Paneer 100gm 274 18 22 1 0 0
Amul Gouda Cheese 100gm 358 22.5 28 4 0 0
Amul Cheese 100gm 314 20 26 0 0 0
Amul Chees Cube Piece 25gm 78.5 5 6.5 0 0 0
Amul Cheese Slice 20gm 61 4 5 0 0 0
Fresho Mozarella Cheese 100gm 302 25 22 1 0 0
Britania Slimz Cheese Slices 100gm 204.5 18 12.5 5
Fresho Cheddar Cheese 100gm 356 26 28 0 0 0
Fresho Parmesan Cheese 100gm 366 33 26 0 0 0
Epigamia Greek Yoghurt 100gm 78.5 8 2.5 6 0 0
Amul Dahi 100gm 61 4 3 4.5 0 0
Mother Dairy Dahi 100gm 74.5 3.5 4.5 5 0 0
Mother Dairy Probiotic Dahi 100gm 49.5 4 1.5 5 0 0
Gowardhan Dahi 100gm 61 3.5 3 5 0 0

Nutrella Soya Chunk 100gm 344.5 52 0.5 33 13 0

Murginns Tofu 100gm 101 14 3 4.5 0 0
Soyace Soya Paneer 100gm 302.5 30 16.5 8.5 4.5 0
Bio Nutrients Tofu Gold 100gm 144 16.5 6 6 0 0
SoyFit Soya Atta 100gm 410 44 22 9 17 0
Sofit Soy Mlik Sugarfree 200ml 68.8 6.4 3.2 3.6 2 0
Calories per gram protein Fiber per gram carb
5.08 0.00
7.27 0.00
5.10 0.00
4.86 0.00
5.84 0.00
4.23 0.00
4.29 0.00
11.83 0.00

22.67 0.00
28.67 0.00
19.67 0.00
15.17 0.00
10.97 0.00
16.70 0.00
20.64 0.00
15.22 0.00
15.91 0.00
15.70 0.00
15.70 0.00
15.25 0.00
12.08 0.00
11.36 0.00
13.69 0.00
11.09 0.00
9.81 0.00
15.25 0.00
21.29 0.00
12.38 0.00
17.43 0.00

6.63 0.39
7.21 0.00
10.08 0.53
8.73 0.00
9.32 1.89
10.75 0.56
Name Quantity Calories Protein Fat Carbs Fiber Sugar
Quaker Oats 100gm 407.5 12 9.5 68.5 10 0
Whole Wheat Flour(Aashirvad MP) 100gm 327.3 11 1.7 67 10.5 0
Whole Wheat Chapati 1 pc (25gm) 81.825 2.75 0.425 16.75 2.625 0
Bulgur/Dalia 100gm 335.3 12 1.7 68 8.5 2.4
Semolina/Rawa/Suji 100gm 351.8 12.7 1 73 3.9 0
Whole Wheat Bread(Brittania) 100gm 238 8 2 47 6 2
Whole Wheat Bread(Brittania) 1 Slice(20gm) 47.6 1.6 0.4 9.4 1.2 0.4
Kellogs All Bran Wheat Flakes 40gm 131.9 4.4 0.7 27 5 7.4
Durum Wheat Pasta 100gm 348.5 11 1.3 73.2 2.7 3.2
White Rice 100gm 348.5 7 0.5 79 1 0.1
White Rice Flour 100gm 348.5 7 0.5 79 1 0.1
Brown Rice 100gm 352.1 8 2.9 73.5 3.5 0.9
Beaten Rice/Poha 100gm 332.4 6.5 0 76.6 6.7 0
Puffed Rice/Bhel/Murmura 100gm 381.7 6 0.5 88.3 1.7 0
Gram Flour/Besan 100gm 339 22 7 47 11 11
Tapiaoca Sago/Sabudana 100gm 342.6 0.2 0.2 85 0.5 0
Nature Vit Quinoa Seeds 100gm 365.94 15.6 6.26 61.8 12.1 0.3
Buckwheat Flour/Kuttu Flour 100gm 323.9 13 3.1 61 10 2.6
Finger Millet/Ragi Flour 100gm 368.7 11 4.3 71.5 3.5 1.7
Pearl Millet Flour/Bajra Flour 100gm 368.7 11 4.3 71.5 3.5 1.7
Sorghum Flour/Jowar Flour 100gm 343.3 8.4 3.3 70 6.6 1.9
Corn Flour/Maize flour 100gm 341.5 6.9 3.9 69.7 7.3 0.6

Chickpeas/Chana/Chole 100gm 340 20.5 6 51 12 11

Kidney Beans/Rajma 100gm 245 24 1 35 25 2.2
Cowpea/Lobia/Chawli 100gm 305.7 23.5 1.3 50 10 6.9

Toor Daal/Arhar Daal 100gm 287.4 22.9 1.4 45.8 17.1 2.9
Split Bengal Gram/ Chana Daal 100gm 253.2 20.8 2 38 22 8
Split Green Gram/Moong Daal 100gm 298 24 2 46 16 6
Green Gram/Moong 100gm 291.1 24 1.1 46.3 16.3 6.6
Black Gram/Moong Black 100gm 278 25.2 1.6 40.7 18.3 0
Red Lentil/Sabut Masoor 100gm 286 24.4 1.2 44.4 15.6 4.4
Split Red Lentil/Masoor Daal 100gm 333.5 28 1.5 52 18 2
Split Black Gram/Urad Daal 100gm 278 25.2 1.6 40.7 18.3 0
Daal (Average of all above) 100gm 288.15 24.31 1.55 44.24 17.70 3.74

Almonds 100gm 571.5 21.1 49.9 9.5 12.5 4.3

Cashew 100gm 574.2 18.2 43.8 26.8 3.3 5.9
Walnut 100gm 675.6 15.2 65.2 7 6.7 2.6
Pistachio 100gm 554.1 20.1 45.3 16.5 10.6 7.6
Peanuts 100gm 573 26 49 7 9 4
Pine Nuts 100gm 705.2 14 68 9.3 3.7 3.6
Coconut 100gm 334.2 3.3 33 6 9 6
Flax Seed 100gm 458 18 42 2 27 1.6
Flax Seed 1 tbsp(10gm) 45.8 1.8 4.2 0.2 2.7 0.16
Flax Seed (Grounded) 1 tbsp(7gm) 32.06 1.26 2.94 0.14 1.89 0.112
Pumpkin Seeds 100gm 391 19 19 36 18 4
Chia Seeds 100gm 379 17 31 8 34 0
Sunflower Seeds 100gm 263 21 15 11 9 2.6
Calories per gram protein Fiber per gram carb
33.96 0.15
29.75 0.16
29.75 0.16
27.94 0.13
27.70 0.05
29.75 0.13
29.75 0.13
29.98 0.19
31.68 0.04
49.79 0.01
49.79 0.01
44.01 0.05
51.14 0.09
63.62 0.02
15.41 0.23
1713.00 0.01
23.46 0.20
24.92 0.16
33.52 0.05
33.52 0.05
40.87 0.09
49.49 0.10

16.59 0.24
10.21 0.71
13.01 0.20

12.55 0.37
12.17 0.58
12.42 0.35
12.13 0.35
11.03 0.45
11.72 0.35
11.91 0.35
11.03 0.45
11.85 0.40

27.09 1.32
31.55 0.12
44.45 0.96
27.57 0.64
22.04 1.29
50.37 0.40
101.27 1.50
25.44 13.50
25.44 13.50
25.44 13.50
20.58 0.50
22.29 4.25
12.52 0.82
Name Quantity Calories Protein Fat Carbs Fiber Sugar Calories per gram protein
Ghee 100gm 900 0 100 0 0 0 0.00
Butter 100gm 720 0 80 0 0 0 0.00
Oil 100gm 900 0 100 0 0 0 0.00
Amul Fresh Cream 100gm 245.8 2 25 3.2 0 0 122.90
Fiber per gram carb
0.00
0.00
0.00
0.00
Name Quantity Calories Protein Fat Carbs Fiber Sugar
Spinach 100gm 22.5 3 0.5 1.5 2 0.5
Methi 100gm 45 4 1 5 1 0.5
Broccoli 100gm 30.8 2.8 0.4 4 2.6 1.7
Cauliflower 100gm 22.3 1.9 0.3 3 3 1.9
Cabbage 100gm 19.3 1.3 0.1 3.3 2.5 3.2
Lettuce 100gm 13.8 1.4 0.2 1.6 1.3 0.8
Capsicum 100gm 41.8 2 0.2 8 1.5 5.1
Peas 100gm 60.4 5.4 0.4 8.8 5.7 5.7
Tomato 100gm 16.2 0.9 0.2 2.7 1.2 2.6
Onion 100gm 35.7 1.1 0.1 7.6 1.7 4.2
Green Bean 100gm 22.5 1.8 0.1 3.6 3.4 0
Mushroom 100gm 24.3 3.1 0.3 2.3 1 2
Carrot 100gm 32.6 0.9 0.2 6.8 2.8 4.7
Beetroot 100gm 37 1.6 0.2 7.2 2.8 7
Radish 100gm 10.9 0.7 0.1 1.8 1.6 1.8
Bottle Gourd/Kaddu 100gm 12.4 0.6 0 2.5 1.2 0
Pumpkin/Kohda 100gm 28.9 1 0.1 6 0.5 2.8
Sponge Gourd/Luffa/Tori 100gm 49.9 0.7 0.3 11.1 2.9 5
Cocumber 100gm 10.2 0.6 0.2 1.5 0.7 1.4
Parwal 100gm 24 2 0 4 3 0
Calories per gram protein Fiber per gram carb
7.50 1.33
11.25 0.20
11.00 0.65
11.74 1.00
14.85 0.76
9.86 0.81
20.90 0.19
11.19 0.65
18.00 0.44
32.45 0.22
12.50 0.94
7.84 0.43
36.22 0.41
23.13 0.39
15.57 0.89
20.67 0.48
28.90 0.08
71.29 0.26
17.00 0.47
12.00 0.75
Name Quantity Calories Protein Fat Carbs Fiber Sugar
Apple 100gm 49.4 0.3 0.2 11.6 2.4 10
Pear 100gm 50.5 0.4 0.1 12 3 10
Guava 100gm 55.4 2.6 1 9 5 9
Pineapple 100gm 48.9 0.5 0.1 11.5 1.5 10
Pomgrenate 100gm 77.6 1.7 1.2 15 4 14
Banana 100gm 89.1 1.1 0.3 20.5 2.5 12
Orange 100gm 42.5 0.9 0.1 9.5 2.5 9
Watermelon 100gm 34.6 0.6 0.2 7.6 0.4 6
Muskmelon 100gm 33.4 0.8 0.2 7.1 0.9 8
Papaya 100gm 41.1 0.5 0.3 9.1 1.7 7.8
Avocado 100gm 151 2 15 2 7 0.7
Strawberry 100gm 29.5 0.7 0.3 6 2 5
Blueberry 100gm 51.9 0.7 0.3 11.6 2.4 10
Calories per gram protein Fiber per gram carb
164.67 0.21
126.25 0.25
21.31 0.56
97.80 0.13
45.65 0.27
81.00 0.12
47.22 0.26
57.67 0.05
41.75 0.13
82.20 0.19
75.50 3.50
42.14 0.33
74.14 0.21
Name Quantity Calories Protein Fat Carbs Fiber Sugar
Whey Concentrate 1 Scoop (30gm) 122 24 2 2 0 0
Whey Isolate 1 Scoop (30gm) 108 27 0 0 0 0
Micellar Casein 1 Scoop (30gm) 106.7 24 0.3 2 0 0
Fish Oil 1 capsule (1gm) 9 0 1 0 0 0
Muscleblaze Protein Bar 1 bar (72gm) 242 22 10 16 7 0
RiteBite Max Protein Bar 1 bar (75gm) 299.3 20 13 26.7 5 13.3
Calories per gram protein Fiber per gram carb
5.08 0.00
4.00 0.00
4.45 0.00
0.00 0.00
11.00 0.44
14.97 0.19
Nutrient Male Female Pregnant Female
Protein 30-35% of total calories
RDA : 0.8gm / kg
Endurance : 1.3gm / kg
Strength : 1.8gm / kg
Carbs LCD : 25-30%
Keto : 5%
Fat Minimum 20%
Fiber 25-30gm
Vitamins
Vit A 900mcg/3000 IU 900mcg/3000 IU 1200mcg/4000 IU
Vit B1(Thiamine) 1.2mg 1.1mg 1.4mg
Vit B2(Riboflavin) 1.3mg 1.1mg 1.4mg
Vit B3(Niacin) 16mg 14mg 18mg
Vit B5(Pantothenic) 5mg 5mg 6mg
Vit B6(Pyridoxine) 1.3mg 1.3mg 1.9mg
Vit B9(Folic Acid) 400mcg 400mcg 600mcg
Vitamin B12(Cobalamin) 2.4mcg 2.4mcg 2.6mcg
Vit C 90mg 75mg 85mg
Vit D 15mcg/600 IU 15mcg/600 IU 15mcg/600 IU
Vit E 15mg/22 IU 15mg/22 IU 15mg/22 IU
Vit K 120mcg 90mcg 90mcg
Biotin 30mcg 30mcg 35mcg
Minerals
Calcium 1000mg 1000mg 1000mg
Phosphorus 700mg 700mg 1250mg
Potassium 4700mg 4700mg 5100mg
Sodium 1500mg 1500mg 1500mg
Chlorine/Chloride 2300mg 2300mg 2300mg
Magnesium 420mg 320mg 360mg
Iron 8mg 18mg 27mg
Copper 900mcg 900mcg 1000mcg
Zinc 11mg 8mg 11mg
Manganese 2.3mg 1.8mg 2.0mg
Iodine 150mcg 150mcg 220mcg
Chromium 35mcg 25mcg 30mcg
Selenium 55mcg 55mcg 60mcg
Molybdenum 45mcg 45mcg 50mcg
Lactating Female Upper Limit

1200mcg/4000 IU 3000mcg/10000 IU
1.4mg NA
1.6mg NA
17mg 35mg
7mg NA
2mg 100mg
500mcg 1000mcg
2.8mcg NA
120mg 2000mg
15mcg/600 IU 50mcg/2000 IU
19mcg 1000mg
90mcg NA
35mcg NA

1000mg 2500mg
700mg 4000mg
5100mg NA
1500mg 2300mg
2300mg 3600mg
320mg 750mg
9mg 45mg
1300mcg 10000mcg
12mg 40mg
2.6mg 11mg
290mcg 1100mcg
45mcg NA
70mcg 400mcg
50mcg 2000mcg