Nutritional Food Data

Here's some nutrition data on some of the foods especially from an Indian point. Please note that the P, C, F numbers in the table below are percentage content, or in other words gms/per 100 gms of the food item. So you need to weigh the food item and then use these tables

Food
P
C
F
Food
P
C
F
NUTS-SEEDS



VEGETABLES



Badam (Almonds)
21
10
59
Frenchbeans
2
4
0
Akhrot (Walnuts)
16
11
64
Karela
2
4
0
Pista (Pistachhio)
21
25
50
Brinjal
1
4
9
Cashew
1
12
66
Cauliflower
3
4
0
Cashew Roast salted
14
32
46
Cucumber
0
2
0
Raisins
0
77
0
Capsicum
1
4
0
Peanuts
28
18
49
Bhendi
2
6
0
Black Chana (Grams)
19
60
6
Parwal
2
2
0
Dates
1
76
0
Carrot
1
11
0
Flaxseeds
18
29
42
Potato
2
23
0
Lotus seed
15
64
2
Cabbage
2
5
0
SPICES



Cowpea
24
54
1
Cardamom
10
42
2
Chana Black
24
60
1
Coriander
14
22
16
Green peas
7
16
0
Garlic
6
30
0
Lentil
25
59
1
Black Pepper
11
49
7
Rajmah
23
61
1
Turmeric
6
69
5
Chana Red
22
58
2
Oregano
0
67
0
Lettuce leaves
2
4
0
SUGARS



Broccoli
4
7
0
Table Sugar
0
100
0
Cabbage Chinese
2
3
0
Jaggery
2
95
0
Spinach
4
4
0
Honey
0
79
0
Methi
4
10
0




Tinda
1
3
0




Turia
1
4
1
EGGS - MEATS



Corn – yellow or white
4
22
2
Egg
13
0
13
Tomatoes
1
4
0
Prawns
19
1
1
Onions
1
11
0
Surmai
20
0
1
Spring Onions
2
6
0
Mutton
18
0
13
Ginger
2
12
1
Roast Chicken
31
0
4
Green chillies
3
3
1
Liver
20
0
3
Nimbu (Lemon)
2
9
0
Salami
25
5
35
Mushrooms
62
14
24
Ham
21
2
6
Soyabean
43
21
19
MILK PRODUCTS-FATS



READY FOODS



Butter
0
0
81
Paratha
8
48
13
Ghee
0
0
100
Dosa Sada
7
50
9
Milk - Cow
3
4
4
Kachori
7
38
36
Milk - Buffalo
4
5
6
Dalia (Oatmeal)
3
9
4
Chaas
1
0
1
Puri
6
44
18
Curds
3
3
4
Roti / Thepla
7
43
1
Cheese
24
6
25
Mutton Biryani
7
16
17
Brittania Cheese Cubes
19
4
26
Khichdi
5
21
7
Brittania Cheese Slice
17
4
25
Veg Pulao
2
25
5
GO Pizza Cheese
21
1
24
Potato bhaji Dry/Gravy
2
15
4
Nestle Dahi
4
6
2
Lobia
9
18
2
Amul Fresh Cream
2
3
25
Lentils cooked
9
17
1
Skimmed Milk
4
6
0
Sprouted Lentils
9
22
0
Tofu
8
3
4
Masoor dal
8
18
0
Paneer
17
2
1
Urad dal
8
14
0
Yoghurt whole milk
4
6
4
Samosa Veg
5
30
9
Salted Butter
1
0
85
Pakora Veg
4
21
13
Peanut Butter
31
19
50
Veg salad with dressing
4
9
2
FRUITS



FRUITS



Pomegranate
0
10
0
Mango
1
17
0
Avocado
2
9
15
Watermelon
0
3
0
Grapes Green
0
16
0
Orange
1
11
0
Grapefruit
1
10
0
Papaya
1
7
0
Guava
1
11
0
Strawberry
1
10
0
Jambu
1
14
0
Banana
0
27
0
Mausambi
1
7
0
Apple
0
13
0

7 comments:

  1. Thank u v much..This nutrition Data helps me. Each & everything is there which we use in our day to day life...but teaches how to use...
    Thanks again

    ReplyDelete
  2. you can search in this link: for Topioca
    http://en.wikipedia.org/wiki/Tapioca#India
    Chhaya

    ReplyDelete
  3. Chhaya/
    Moved your comment here from 'Newsworthy'. Like I replied to you, since it is a starch Tapioca must be a high carb food. Didn't know that "sabu-dana" is called tapioca. The nutrition data on this says that it contains 30% carbs and nothing else. Besides it's GI score is in the 90s. So highly avoidable. Some days ago I'd forwarded a Whass-App message on Sabu-dana, which is a totally non-vegetarian food. So I don't think you will appreciate it much.

    ReplyDelete
  4. So far pure vegetarians (no eggs; no gelatin; no sea food) this diet is very difficult.
    Almost all fruits have high C and zero F, same for most of the vegetables and again cereals, pulses,grains are a no no.... So how does a vegetarian follow this plan?
    the vegetarian recipes given too are not of much use. they contain eggs. Challenge for you would be to furnish a complete vegetarian diet plan for a week for someone who is just simply obese and does not suffer from sugar or cholesterol yet.

    ReplyDelete
  5. Hello.

    Thanks for your comment. For the benefit of all, it would have been nice to have a name along with your comment. Let me begin by answering you backwards from the bottom of your post. I’m in the tough game of trying to change mindsets. It’s not easy, yet I try.

    I’m assuming that, you are “simply obese & do not suffer from sugar (diabetes) or cholesterol yet”. Why do you think that cholesterol is a problem/suffering ? A hospital survey of 1,66,000 first time heart patients revealed high mortality rate in an over-whelming majority (~ 60%) of people having normal range cholesterol levels. Almost all of the patients admitted with high and low levels of cholesterol survived. The association of cholesterol with heart ailments is without evidence & based on bad science. (ref post on Lipid Hypothesis)

    Now sugar (glucose) in circulation is another subject altogether. It is a serious problem whether you “suffer” from sugar or not. Ref post on Glucotoxicity where I have explained that glucose throughput is the real problem irrespective of how efficiently your body is able to handle sugar or dispose of it. Why are people obese if sugar is not a problem. I’d ask that you ref to both the Insulin posts.

    As far as vegetarianism is concerned, I have little to say about it, as it is a matter of personal choice, most of the time with a religious basis. Scientifically it’s unnatural. I have a blogger friend in the US who is 64 years old and a vegan. So she is even restricted in her choice of fats as all dairy products are also out. Yet, she is in Nutritional Ketosis all the time and a big advocate of Low Carb High Fat way of eating. Imagine the amounts of coconut & olive oil she would be consuming every day.

    Lastly, this is not a diet. It’s a Way of Eating or better still, a Way of Life. Diets fail because they are very restrictive. Most of the diets suggest starvation. As soon as you get off the diet, you tend to put all of the lost weight again, and then some more. Here, we limit carbohydrate to certain levels and eat the rest of the stuff with gay abandon. For optimum results, track all your nutrients and maintain the suggested ratios. I could make a weekly strictly vegetarian eating plan keeping all of this in mind, but you’d need a lot of resolve to eat that way all 7 days. Nevertheless, I’ll keep your suggestion in mind and post a lot of new vegetarian recipes without the eggs.

    ReplyDelete
  6. Thank you for your reply. Sadly for a layman such as me. It frankly was not of much help.

    ReplyDelete
  7. Very sorry to hear that. In simpler words, I said that cholesterol is not the issue but sugar is. And I requested that you re-read the Articles on Glucotoxicity, Insulin & Insulin Resistance again. And I also said that I will work out a weekly dietary plan for vegetarians which would be sufficiently low carb and high fat in nutrient proportions. It would be better if you would directly communicate with me at my email address given at the bottom of the page. Thanks.

    ReplyDelete