IFCT 2017 Database — 500+ Indian Dishes
Indian Food Protein & Amino Acid Directory
Every number is calculated from the Indian Food Composition Tables (IFCT 2017, ICMR-NIN). Tap any dish to inspect its 9 essential amino acid scores, limiting aminos, and complete protein pairing recommendations.
Dishes
212 itemsProtein shake (whey)Complete
Single-ingredient item: 100g whey protein isolate powder as-is.80gprotein
80g / 100gSoy chunksComplete
1 Standard Katori (150g)78gprotein
52g / 100gChicken breastComplete
1 Standard Katori (150g)58.1gprotein
38.75g / 100gFishComplete
1 Standard Katori (150g)40.3gprotein
26.88g / 100gPeanutNeeds Pair
100g26gprotein
26g / 100gChicken Leg/ThighComplete
1 Standard Katori (150g)37.2gprotein
24.8g / 100gMoong sproutsNeeds Pair
Single-ingredient: moong sprouts. protein_per_100g24gprotein
24g / 100gTandoori ChickenComplete
1 Standard Katori (150g)35gprotein
23.35g / 100gRajmaNeeds Pair
1 Standard Katori (150g)34.5gprotein
23g / 100gCheese (processed)Complete
1 Standard Katori (150g)33gprotein
22g / 100gChicken TikkaComplete
1 Standard Katori (150g)32.7gprotein
21.8g / 100gAlmondNeeds Pair
100g21gprotein
21g / 100gCholeNeeds Pair
1 Standard Katori (150g)31.5gprotein
21g / 100gChana sproutsNeeds Pair
Single-ingredient: chana sprouts. protein_per_100g21gprotein
21g / 100gChanaNeeds Pair
1 Standard Katori (150g)31.5gprotein
21g / 100gPistachio/PistaComplete
100g20gprotein
20g / 100gPaneer (Raw)Complete
1 Standard Katori (150g)30gprotein
20g / 100gPapad (roasted)Needs Pair
1 Standard Katori (150g)28.8gprotein
19.2g / 100gChironji/CharoliNeeds Pair
100g19gprotein
19g / 100gChicken ShawarmaComplete
1 Standard Katori (150g)28.2gprotein
18.8g / 100gTofuComplete
1 Standard Katori (150g)27.3gprotein
18.2g / 100gCashew/kajuComplete
100g18gprotein
18g / 100gChicken KormaComplete
1 Standard Katori (150g)23.7gprotein
15.78g / 100gFish TikkaComplete
1 Standard Katori (150g)23.4gprotein
15.62g / 100gPrawnsComplete
1 Standard Katori (150g)22.6gprotein
15.05g / 100gFish FryComplete
1 Standard Katori (150g)22.6gprotein
15.05g / 100gWalnutNeeds Pair
100g15gprotein
15g / 100gChicken BiryaniComplete
1 Standard Katori (150g)22.3gprotein
14.89g / 100gChicken CurryComplete
1 Standard Katori (150g)21.4gprotein
14.27g / 100gMissi RotiComplete
1 Standard Katori (150g)20.6gprotein
13.75g / 100gLittiComplete
1 Standard Katori (150g)20.1gprotein
13.4g / 100gMedu VadaNeeds Pair
Deep-fried urad dal batter. ~55g raw dal per 100g vada + oil absorption.7.3gprotein
13.2g / 100gMoong CheelaNeeds Pair
Moong dal batter pan-fried. ~55g raw moong dal per 100g cooked cheela.7.3gprotein
13.2g / 100gSeekh KebabComplete
1 Standard Katori (150g)19.8gprotein
13.18g / 100gWhole eggComplete
1 Standard Katori (150g)19.5gprotein
13g / 100gBoiled EggComplete
1 Standard Katori (150g)19.5gprotein
13g / 100gChicken Do PyazaComplete
1 Standard Katori (150g)19.3gprotein
12.89g / 100gButter ChickenComplete
1 Standard Katori (150g)19.3gprotein
12.88g / 100gBhujia/NamkeenNeeds Pair
1 Standard Katori (150g)17.4gprotein
11.6g / 100gPopcornNeeds Pair
100g air-popped popcorn11.1gprotein
11.1g / 100gEgg OmeletteComplete
Egg + oil cooked flat. ~85g raw egg + oil per 100g omelette.9.4gprotein
11.05g / 100gEgg whiteComplete
1 Standard Katori (150g)16.5gprotein
11g / 100gBoondi RaitaComplete
1 Standard Katori (150g)16.5gprotein
11g / 100gCurd/DahiComplete
1 Standard Katori (150g)16.5gprotein
11g / 100gPaneer TikkaComplete
1 Standard Katori (150g)16.4gprotein
10.96g / 100gRogan JoshComplete
1 Standard Katori (150g)16.2gprotein
10.83g / 100gMutton BiryaniComplete
1 Standard Katori (150g)15.7gprotein
10.49g / 100gKeema (minced)Complete
1 Standard Katori (150g)15.5gprotein
10.31g / 100gPrawn CurryComplete
1 Standard Katori (150g)15gprotein
9.99g / 100gFish CurryComplete
1 Standard Katori (150g)15gprotein
9.99g / 100gEgg BhurjiComplete
Scrambled eggs with onion/tomato. ~2 eggs (~110g) + veg → ~130g cooked. scaled to 100g.10.9gprotein
9.91g / 100gBajra RotiNeeds Pair
1 Standard Katori (150g)14.8gprotein
9.86g / 100gPaneer ParathaComplete
1 Standard Katori (150g)14.8gprotein
9.84g / 100gChole Bhature (combo)Needs Pair
1 Standard Katori (150g)14.6gprotein
9.72g / 100gRoti/ChapatiNeeds Pair
Single-flour flatbread cooked on tawa. ~80g raw atta per 100g cooked roti.7.7gprotein
9.68g / 100gBrown/wheat breadNeeds Pair
Single-ingredient: baked bread. ~80g raw flour per 100g bread (water + yeast make up rest).7.7gprotein
9.68g / 100gDhoklaComplete
1 Standard Katori (150g)14gprotein
9.35g / 100gSoya Chunk CurryComplete
Soy chunks in gravy. ~17.5g dry soy (midpoint of 15-20g from note).1.7gprotein
9.31g / 100gMutton CurryComplete
1 Standard Katori (150g)14gprotein
9.31g / 100gDahi BhallaComplete
1 Standard Katori (150g)13.9gprotein
9.3g / 100gNihariComplete
1 Standard Katori (150g)13.8gprotein
9.18g / 100gLitti (fried)Complete
Fried maida shell with sattu filling. oil absorption ~15g per 100g.1.4gprotein
9.1g / 100gDosaComplete
1 Standard Katori (150g)13gprotein
8.67g / 100gTheplaNeeds Pair
Wheat + methi flatbread. ~65g atta + 15g fresh methi leaves.5.5gprotein
8.53g / 100gParatha (plain)Needs Pair
Layered flatbread cooked with ghee. ~70g raw flour per 100g cooked paratha.5.9gprotein
8.47g / 100gPaneer BhurjiComplete
1 Standard Katori (150g)12.5gprotein
8.31g / 100gMakki ki RotiNeeds Pair
Single-flour flatbread, cooked on tawa. very little water loss. ~90g raw corn flour.7.5gprotein
8.28g / 100gNaanNeeds Pair
1 Standard Katori (150g)12.4gprotein
8.25g / 100gUttapamComplete
1 Standard Katori (150g)12.3gprotein
8.17g / 100gKulcha (plain)Needs Pair
1 Standard Katori (150g)12gprotein
8.03g / 100gIdliComplete
1 Standard Katori (150g)12gprotein
8.03g / 100gPaneer SabjiComplete
1 Standard Katori (150g)12gprotein
8g / 100gRaitaComplete
1 Standard Katori (150g)11.9gprotein
7.94g / 100gWhite breadNeeds Pair
Single-ingredient: baked bread. ~72g raw maida per 100g white bread.5.7gprotein
7.92g / 100gMishti DoiComplete
Sweetened bengali curd. ~70g curd base + sugar/jaggery.5.4gprotein
7.7g / 100gDoodh PedaComplete
Milk sweet similar to barfi but denser. ~50g khoya + 30g sugar.3.8gprotein
7.5g / 100gPaneer Butter MasalaComplete
1 Standard Katori (150g)10.8gprotein
7.21g / 100gBhaturaNeeds Pair
Deep-fried maida bread. ~55g maida + curd in dough, absorbs ~20g oil. rest is water/leavening.3.8gprotein
6.93g / 100gPapdi ChaatComplete
1 Standard Katori (150g)10.4gprotein
6.92g / 100gKachoriComplete
1 Standard Katori (150g)10.3gprotein
6.9g / 100gWhole Moong (sabut)Needs Pair
Cooked whole moong. ~28g raw (midpoint of 25-30g from note).1.9gprotein
6.83g / 100gWhole Masoor (sabut)Needs Pair
Cooked whole masoor. ~28g raw (midpoint of 25-30g from note).1.9gprotein
6.83g / 100gEgg CurryComplete
1 Standard Katori (150g)10.2gprotein
6.81g / 100gBarfi (milk)Complete
Milk sweet: ~45g khoya + 35g sugar. rest is nuts/cardamom (negligible).3gprotein
6.75g / 100gWhole Urad (sabut)Needs Pair
100g cooked1.9gprotein
6.72g / 100gPuriNeeds Pair
Deep-fried wheat bread. ~55g raw flour + oil absorption. rest is water.3.7gprotein
6.66g / 100gRajma MasalaNeeds Pair
1 Standard Katori (150g)10gprotein
6.65g / 100gPaneer Tikka MasalaComplete
Grilled paneer in creamy tomato gravy. ~30g raw paneer + gravy ingredients.2gprotein
6.62g / 100gShrikhandComplete
Strained curd sweetened. ~60g hung curd (concentrated from regular curd) + sugar.4gprotein
6.6g / 100gRagi RotiNeeds Pair
Single-flour flatbread. minimal water loss. ~90g raw ragi flour.5.9gprotein
6.57g / 100gCurd RiceComplete
Typical curd rice: ~25g dry rice cooked + 40g curd mixed in. rest is water.1.6gprotein
6.38g / 100gPaneer ChilliComplete
1 Standard Katori (150g)9.6gprotein
6.38g / 100gChicken MomosComplete
1 momo1.8gprotein
6.3g / 100gChana MasalaNeeds Pair
Chana in spicy gravy. ~28g raw chana (midpoint of 25-30g from note).1.7gprotein
6.09g / 100gChole MasalaNeeds Pair
1 Standard Katori (150g)9.1gprotein
6.09g / 100gLuchiNeeds Pair
Deep-fried maida bread, similar to puri but bengali style. ~55g flour + oil absorption.3.3gprotein
6.05g / 100gKala ChanaNeeds Pair
Cooked kala chana. ~28g raw chana (midpoint of 25-30g from note). using b002 (same species).1.7gprotein
6.02g / 100gPalak PaneerComplete
1 Standard Katori (150g)9gprotein
6.01g / 100gMatar PaneerComplete
1 Standard Katori (150g)9gprotein
6.01g / 100gRasgullaComplete
Chhena balls in sugar syrup. ~30g chhena + syrup. rest is water in syrup.1.8gprotein
6g / 100gVada PavNeeds Pair
1 Standard Katori (150g)8.7gprotein
5.82g / 100gPakora/BhajiyaNeeds Pair
1 Standard Katori (150g)8.6gprotein
5.74g / 100gLobia/Black-eyed peasNeeds Pair
Cooked lobia. ~25g raw (midpoint of 22-28g from note).1.4gprotein
5.64g / 100gGobi ParathaNeeds Pair
1 Standard Katori (150g)8.4gprotein
5.62g / 100gDal MakhaniNeeds Pair
Urad+rajma in creamy gravy. ~22g raw dal mix (midpoint of 20-25g). source confirms b003+b019.1.3gprotein
5.6g / 100gShahi PaneerComplete
1 Standard Katori (150g)8.4gprotein
5.57g / 100gKadai PaneerComplete
1 Standard Katori (150g)8.3gprotein
5.51g / 100gUrad dal (Thick)Needs Pair
Thick consistency: 20-25g raw dal per 100ml. midpoint 22.5g.1.3gprotein
5.5g / 100gLassi (sweet)Complete
Per 100ml: ~50g curd + water + sugar. matches serving_size_note.2.8gprotein
5.5g / 100gMasoor dal (Thick)Needs Pair
Thick consistency: 20-25g raw dal per 100ml. midpoint 22.5g.1.3gprotein
5.5g / 100gMoong dal (Thick)Needs Pair
Thick consistency: 20-25g raw dal per 100ml. midpoint 22.5g.1.3gprotein
5.5g / 100gBesan Kadhi (thick)Complete
Thick besan kadhi: ~12g besan + 25g curd in gravy. rest is water/spices. per 100ml0.7gprotein
5.45g / 100gAloo ParathaNeeds Pair
1 Standard Katori (150g)8gprotein
5.32g / 100gMoth DalNeeds Pair
Cooked moth dal. ~22g raw (midpoint of 20-25g from note).1.2gprotein
5.16g / 100gChana dal (Thick)Needs Pair
Thick consistency: 20-25g raw dal per 100ml. using midpoint 22.5g.1.2gprotein
5.05g / 100gToor dal (Thick)Needs Pair
Thick consistency: 20-25g raw dal per 100ml. midpoint 22.5g.1.2gprotein
5.05g / 100gGulab JamunComplete
1 Standard Katori (150g)7.3gprotein
4.85g / 100gRajma SabjiNeeds Pair
1 Standard Katori (150g)7.2gprotein
4.81g / 100gDal FryNeeds Pair
Toor dal fry with tadka. ~20g raw dal (midpoint of 18-22g from note).0.9gprotein
4.54g / 100gChana Dal FryNeeds Pair
Cooked chana dal with tadka. ~20g raw dal (midpoint of 18-22g from note).0.9gprotein
4.54g / 100gChole SabjiNeeds Pair
1 Standard Katori (150g)6.6gprotein
4.41g / 100gChana SabjiNeeds Pair
1 Standard Katori (150g)6.6gprotein
4.41g / 100gMathri/Namak PareNeeds Pair
1 Standard Katori (150g)6.6gprotein
4.4g / 100gGreen Chutney (mint-coriander)Complete
1 Standard Katori (150g)6.5gprotein
4.33g / 100gPongal (Ven)Complete
Ven pongal: ~2:1 rice:moong. matches serving_size_note (30-35g dry mix).1.4gprotein
4.14g / 100gPanchmel DalNeeds Pair
Five-dal mix. ~17.5g total raw dal (midpoint of 15-20g from note). equal split across 5 dals.0.7gprotein
4.12g / 100gDal TadkaNeeds Pair
Moong dal with tadka. ~16.5g raw dal (midpoint of 15-18g from note).0.7gprotein
4.06g / 100gDal KhichdiComplete
1 Standard Katori (150g)6gprotein
3.98g / 100gMasala PongalComplete
1 Standard Katori (150g)6gprotein
3.98g / 100gKadhiComplete
Thinner kadhi than besan kadhi variant. ~8g besan + 20g curd. source confirms b001+l002. per 100ml0.3gprotein
3.96g / 100gLemon RiceNeeds Pair
1 Standard Katori (150g)5.9gprotein
3.91g / 100gMalai KoftaComplete
1 Standard Katori (150g)5.6gprotein
3.72g / 100gSattu DrinkNeeds Pair
Per 100ml: 15-20g sattu dissolved in water. midpoint 17.5g.0.7gprotein
3.67g / 100gPohaNeeds Pair
Soaked poha with peanuts and onion. ~33g dry poha matches serving_size_note.1.2gprotein
3.6g / 100gOats (cooked)Complete
Single-ingredient porridge. ~21g dry oats + water. matches serving_size_note (20-22g).0.7gprotein
3.55g / 100gDaliya/Broken wheatNeeds Pair
Single-ingredient porridge. ~28g dry daliya absorbs water to make 100g cooked. matches serving_size_note.1gprotein
3.44g / 100gMoong dal (Medium)Needs Pair
Medium consistency: 12-15g raw dal per 100ml. midpoint 13.5g.0.5gprotein
3.35g / 100gMasoor dal (Medium)Needs Pair
Medium consistency: 12-15g raw dal per 100ml. midpoint 13.5g.0.5gprotein
3.35g / 100gUrad dal (Medium)Needs Pair
Medium consistency: 12-15g raw dal per 100ml. midpoint 13.5g.0.5gprotein
3.35g / 100gMilkComplete
Single-ingredient liquid: 100ml milk3.4gprotein
3.3g / 100gButtermilk/chaachComplete
Diluted curd. ~30g curd + 70ml water per 100ml buttermilk.1gprotein
3.3g / 100gVeg BiryaniComplete
Estimated from typical layered biryani. ~33g raw rice + mixed veg. rest is water/spices.1.1gprotein
3.26g / 100gPuri AlooNeeds Pair
1 Standard Katori (150g)4.8gprotein
3.23g / 100gPoori-Sabzi ComboNeeds Pair
1 Standard Katori (150g)4.8gprotein
3.23g / 100gMatar/Green peasNeeds Pair
1 Standard Katori (150g)4.8gprotein
3.2g / 100gSamosa (veg)Needs Pair
1 Standard Katori (150g)4.7gprotein
3.15g / 100gToor dal (Medium)Needs Pair
Medium consistency: 12-15g raw dal per 100ml. midpoint 13.5g.0.4gprotein
3.08g / 100gChana dal (Medium)Needs Pair
Medium consistency: 12-15g raw dal per 100ml. using midpoint 13.5g. onion/tomato tadka.0.4gprotein
3.08g / 100gBread PakoraNeeds Pair
1 Standard Katori (150g)4.6gprotein
3.07g / 100gVeg PulaoComplete
Rice with mixed vegetables. ~33g raw rice + vegetables.1gprotein
3.01g / 100gUpma/RavaNeeds Pair
Semolina porridge with tempering. ~28g dry rava matches serving_size_note.0.8gprotein
2.98g / 100gMakhana KheerComplete
Reduced milk with makhana. ~60g milk + 10g dry makhana + sugar.1.7gprotein
2.89g / 100gJalebiNeeds Pair
1 Standard Katori (150g)4.1gprotein
2.75g / 100gSooji HalwaNeeds Pair
1 Standard Katori (150g)4.1gprotein
2.75g / 100gKheerComplete
Rice kheer: milk reduced with rice and sugar. ~65g milk + 8g raw rice.1.8gprotein
2.71g / 100gCooked riceNeeds Pair
Single-ingredient: plain cooked rice. ~34g raw rice absorbs water → 100g cooked.0.9gprotein
2.69g / 100gJeera RiceNeeds Pair
Plain rice with cumin. ~33g raw rice per 100g cooked. cumin negligible protein.0.9gprotein
2.61g / 100gGuavaNeeds Pair
1 Standard Katori (150g)3.9gprotein
2.6g / 100gDum AlooComplete
1 Standard Katori (150g)3.9gprotein
2.6g / 100gRabriComplete
Heavily reduced milk. ~250ml milk reduced to ~80g + sugar. milk solids concentrated.2gprotein
2.56g / 100gSambarNeeds Pair
Toor dal + vegetables. ~11g raw dal (midpoint of 10-12g from note). source confirms b021.0.3gprotein
2.56g / 100gAloo MatarNeeds Pair
1 Standard Katori (150g)3.6gprotein
2.41g / 100gPani Puri/GolgappaNeeds Pair
1 Standard Katori (150g)3.6gprotein
2.37g / 100gAloo Saag SabjiComplete
1 Standard Katori (150g)3.5gprotein
2.31g / 100gSarson ka SaagNeeds Pair
1 Standard Katori (150g)3.3gprotein
2.18g / 100gMethi sabziNeeds Pair
1 Standard Katori (150g)3.1gprotein
2.08g / 100gMoong dal (Thin)Needs Pair
Thin consistency: 6-8g raw dal per 100ml. midpoint 7g.0.1gprotein
1.74g / 100gUrad dal (Thin)Needs Pair
Thin consistency: 6-8g raw dal per 100ml. midpoint 7g.0.1gprotein
1.74g / 100gMasoor dal (Thin)Needs Pair
Thin consistency: 6-8g raw dal per 100ml. midpoint 7g.0.1gprotein
1.74g / 100gPomegranateNeeds Pair
1 Standard Katori (150g)2.5gprotein
1.7g / 100gVeg MomosNeeds Pair
1 momo0.5gprotein
1.68g / 100gChana dal (Thin)Needs Pair
Thin consistency: 6-8g raw dal per 100ml. using midpoint 7g.0.1gprotein
1.6g / 100gToor dal (Thin)Needs Pair
Thin consistency: 6-8g raw dal per 100ml. midpoint 7g.0.1gprotein
1.6g / 100gBharwa BhindiNeeds Pair
1 Standard Katori (150g)2.1gprotein
1.39g / 100gCoffee (with milk)Complete
1 Standard Katori (150g)2gprotein
1.32g / 100gPalak sabziNeeds Pair
1 Standard Katori (150g)2gprotein
1.31g / 100gMixed veg curryNeeds Pair
1 Standard Katori (150g)2gprotein
1.31g / 100gAloo PalakNeeds Pair
1 Standard Katori (150g)1.8gprotein
1.23g / 100gParwal sabziNeeds Pair
1 Standard Katori (150g)1.7gprotein
1.11g / 100gPav Bhaji (bhaji only)Needs Pair
1 Standard Katori (150g)1.7gprotein
1.11g / 100gBananaNeeds Pair
1 Standard Katori (150g)1.6gprotein
1.1g / 100gChaas/Masala ButtermilkComplete
Very thin spiced buttermilk. ~10g curd + 90ml water per 100ml chaas.0.1gprotein
1.1g / 100gTea (with milk)Complete
1 Standard Katori (150g)1.5gprotein
0.99g / 100gKela BhujiyaNeeds Pair
1 Standard Katori (150g)1.5gprotein
0.98g / 100gAloo JeeraNeeds Pair
1 Standard Katori (150g)1.4gprotein
0.96g / 100gAloo sabziNeeds Pair
1 Standard Katori (150g)1.4gprotein
0.96g / 100gKarela/Bitter Gourd sabziNeeds Pair
1 Standard Katori (150g)1.4gprotein
0.9g / 100gOrange/MosambiNeeds Pair
1 Standard Katori (150g)1.4gprotein
0.9g / 100gKela Sabji (Gravy)Needs Pair
1 Standard Katori (150g)1.3gprotein
0.88g / 100gMangoComplete
1 Standard Katori (150g)1.2gprotein
0.8g / 100gAloo GobiNeeds Pair
1 Standard Katori (150g)1.2gprotein
0.77g / 100gGajar ka HalwaComplete
1 Standard Katori (150g)1.2gprotein
0.77g / 100gKaddu/Pumpkin sabziNeeds Pair
1 Standard Katori (150g)1.1gprotein
0.72g / 100gLitchi/LycheeNeeds Pair
1 Standard Katori (150g)1.1gprotein
0.7g / 100gChiku/SapotaNeeds Pair
1 Standard Katori (150g)1.1gprotein
0.7g / 100gGrapesNeeds Pair
1 Standard Katori (150g)1.1gprotein
0.7g / 100gJamun/Java PlumNeeds Pair
1 Standard Katori (150g)1.1gprotein
0.7g / 100gShalgam/Turnip sabziNeeds Pair
1 Standard Katori (150g)1gprotein
0.68g / 100gMushroom curryNeeds Pair
1 Standard Katori (150g)1gprotein
0.64g / 100gAloo TikkiNeeds Pair
1 Standard Katori (150g)1gprotein
0.64g / 100gWatermelonNeeds Pair
1 Standard Katori (150g)0.9gprotein
0.6g / 100gTinda sabziNeeds Pair
1 Standard Katori (150g)0.8gprotein
0.54g / 100gTori/Ridge Gourd sabziNeeds Pair
1 Standard Katori (150g)0.8gprotein
0.54g / 100gPapayaNeeds Pair
1 Standard Katori (150g)0.8gprotein
0.5g / 100gLauki/Bottle Gourd sabziNeeds Pair
1 Standard Katori (150g)0.6gprotein
0.42g / 100gBaingan BhartaNeeds Pair
1 Standard Katori (150g)0.6gprotein
0.41g / 100gGobi sabziNeeds Pair
1 Standard Katori (150g)0.6gprotein
0.4g / 100gBaingan/BrinjalNeeds Pair
1 Standard Katori (150g)0.6gprotein
0.4g / 100gAmla/Indian GooseberryNeeds Pair
1 Standard Katori (150g)0.5gprotein
0.3g / 100gAppleNeeds Pair
1 Standard Katori (150g)0.5gprotein
0.3g / 100gBhindi/OkraNeeds Pair
1 Standard Katori (150g)0.4gprotein
0.28g / 100gAchar/PickleNeeds Pair
1 Standard Katori (150g)0.4gprotein
0.27g / 100g