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.
- Foods
- 85 staples
- Basis
- Per 100g raw
- Source
- NIN food tables
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
- Rohu
- Tilapia
- Salmon
Iron and B12 noted.
Vegetables, fruits, nuts & oils
- Common subzis
- Seasonal fruits
- Almonds
- Peanuts
- Walnuts
- Mustard oil
- Refined oil
- Ghee
- Coconut oil
Cooking fats included.
Why this matters
Almost every macro tracker is calibrated to American or European diets. 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
- Step 1Weigh rawWeigh foods raw / uncooked. Cooked weights vary too much with water and oil.
- Step 2Scale from 100gLog per 100g, then scale. A 60g portion of moong dal is 0.6× the chart values.
- Step 3Split mixed dishesFor 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.