
Foods provide calories (energy), bodybuilding material (proteins), oils and fats (provide energy in a concentrated form), carbohydrates (energy providers in less concentration compared to fats), salts and minerals including those in very small quantities (micronutrients) and vitamins both essential and not so essential.
Energy content is high in lipids: fats and oils. Fats are solid oils and each gram of these provide about 9 kilocalories. Fats also contain vitamins A, D, E and K (also called fat-soluble vitamins). Some commercially available oils and fats may be enriched with these vitamins.
Proteins provide building blocks of the body and also form various enzymes. Proteins which are easily digestible, have a composition similar to human requirements and contain essential amino acids are proteins of high biological value. These are mostly proteins of animal origin e.g. milk, eggs, poultry, meats etc.
Carbohydrates are sugars, starches, and these may be in simple and complex forms. The ones which raise blood sugar rapidly are called foods with high glycemic index.
The nutritional content of common Indian foods rich in various nutrients are as follows :
Energy in kilocalories provided by 100 g of food material:-
Meetha Tel, Ghee, Vegetable ghee:- 900 cal
Makhan (Butter) 730 cal
Akhrot (Walnut) 690 cal
Coconut dry 660 cal
Moongphali (Peanut) 568 cal
Cheeni (Sugar) 400 cal
Gurh (Jaggery) 383 cal
Chana (Chickpeas)370 cal
Bajra (Millet) 360 cal
Protein content of foods per 100 gm of food:-
Dry Bombay Duck 62 gm
Soybean 43 gm
Milk powder 38 gm
Moongphali (Groundnut) 25 gm
Mung Dal (Petite yellow lentil), Masur (Orange lentils), Urad (Black gram), Rajma (Kidney Beans), Chana (Chickpeas) 20 -25 gm
Calcium content of foods (in mg per 100 gms of food):-
Dried milk powder 1370 mg
Khoya (Curd) 650 mg
Dahi (Yoghurt) 150 mg
Cow milk 120 mg
Egg 60 mg
Potassium content in mg/100 gm of foods
Moong Dal (Petite yellow lentil) 1150 mg
Arhar (Pigeon Peas) 1100 mg
Chana dal (Split Chickpea) 720 mg
Mausambi (Limetta) 500 mg
Shaker Kandi (Sweet Potato) 400 mg
Kela (Banana) 350 mg
Kharbuja (Muskmelon) 340 mg
Bajra (Millet) 310 mg
Iron content of various foods in mg/100 gm
Kala Til (Black Sesame) 57 mg
Poha (Flattened Rice) 20 mg
Chana roasted (Roasted Chickpea) 10 mg
Bajra (Millet) 8 mg
Tarbooj (Watermelon) 8 mg
Khajur (Dates) 7.3 mg
Fibre content in gms/100 gms of food
Kala til (Black Sesame) 11 gm
Methi (Fenugreek) 7.2 gm
Anar (Pomegranate) 5 gm
Narial fresh (Green Coconut) 3.6 gm