Indian Food Chart for Lifters
Macros and key micronutrients for 85 staple Indian foods — per 100g raw / uncooked. Built for lifters who eat dal, roti, paneer, and curd instead of oatmeal and grilled chicken.
What's inside
Grains & flours
Atta, basmati rice, brown rice, poha, suji, ragi, jowar, bajra, oats. With glycemic notes for cutting and bulking.
Dals & legumes
Toor, moong, masoor, chana, rajma, kala chana, kabuli chana, urad. Protein density per rupee included.
Dairy & paneer
Whole milk, toned milk, curd, paneer, ghee. Calcium and saturated-fat flags for cutting phases.
Animal protein
Chicken breast, chicken thigh, mutton, eggs, fish (rohu, tilapia, salmon). Iron and B12 noted.
Vegetables, fruits, nuts & oils
Common subzis, seasonal fruits, nuts (almonds, peanuts, walnuts), and cooking fats (mustard oil, refined oil, ghee, coconut oil).
Why this matters
Almost every macro tracker is calibrated to American or European diets. Log a roti and you get the calories of a tortilla. Log paneer and you get the macros of feta. The numbers compound across a week and your targets quietly drift off.
This chart uses Indian Food Composition Tables (NIN, Hyderabad) and common preparation conventions Indian lifters actually use. One source of truth for your meal plan.
How to use it
1. Weigh foods raw / uncooked. Cooked weights vary too much with water and oil.
2. Log per 100g, then scale. A 60g portion of moong dal is 0.6× the chart values.
3. For mixed dishes, log each raw ingredient separately, not the final cooked weight.
Want the chart built into your meal plan?
bodyBot uses this same database to build daily Indian meal plans around your goal, weight, and preferences.