Indian Food Composition Tables (IFCT 2017)
Indian Food Protein & Amino Acid Master Chart
Compare protein content per standard katori serving (150g), 100g concentration, and WHO Essential Amino Acid (EAA) Completeness Scores across 500+ Indian dishes. Tap any dish to view its complete 9-amino profile and culinary pairing guide.
ICMR-NIN IFCT 2017 VerifiedWHO/FAO 2007 Reference Scored
Filters:Showing 212 of 212 dishes
Dish Name | Standard Serving | Protein / Serving | Protein / 100g | WHO EAA Score | Completeness | Tier |
|---|---|---|---|---|---|---|
| Protein shake (whey)Dishes | Single-ingredient item: 100g whey protein isolate powder as-is. | 80 g | 80 g | 100% | 100% Complete | S |
| Soy chunksDishes | 1 Standard Katori (150g) | 78 g | 52 g | 91% | 100% Complete | A |
| Chicken breastDishes | 1 Standard Katori (150g) | 58.1 g | 38.75 g | 100% | 100% Complete | S |
| FishDishes | 1 Standard Katori (150g) | 40.3 g | 26.88 g | 100% | 100% Complete | S |
| PeanutDishes | 100g | 26 g | 26 g | 75% | Limiting: Pairing | C |
| Chicken Leg/ThighDishes | 1 Standard Katori (150g) | 37.2 g | 24.8 g | 100% | 100% Complete | S |
| Moong sproutsDishes | Single-ingredient: moong sprouts. protein_per_100g | 24 g | 24 g | 76% | Limiting: Pairing | C |
| Tandoori ChickenDishes | 1 Standard Katori (150g) | 35 g | 23.35 g | 100% | 100% Complete | S |
| RajmaDishes | 1 Standard Katori (150g) | 34.5 g | 23 g | 61% | Limiting: Pairing | D |
| Cheese (processed)Dishes | 1 Standard Katori (150g) | 33 g | 22 g | 100% | 100% Complete | S |
| Chicken TikkaDishes | 1 Standard Katori (150g) | 32.7 g | 21.8 g | 100% | 100% Complete | S |
| AlmondDishes | 100g | 21 g | 21 g | 62% | Limiting: Pairing | D |
| CholeDishes | 1 Standard Katori (150g) | 31.5 g | 21 g | 73% | Limiting: Pairing | C |
| Chana sproutsDishes | Single-ingredient: chana sprouts. protein_per_100g | 21 g | 21 g | 73% | Limiting: Pairing | C |
| ChanaDishes | 1 Standard Katori (150g) | 31.5 g | 21 g | 73% | Limiting: Pairing | C |
| Pistachio/PistaDishes | 100g | 20 g | 20 g | 100% | 100% Complete | S |
| Paneer (Raw)Dishes | 1 Standard Katori (150g) | 30 g | 20 g | 100% | 100% Complete | S |
| Papad (roasted)Dishes | 1 Standard Katori (150g) | 28.8 g | 19.2 g | 82% | Limiting: Pairing | B |
| Chironji/CharoliDishes | 100g | 19 g | 19 g | 71% | Limiting: Pairing | C |
| Chicken ShawarmaDishes | 1 Standard Katori (150g) | 28.2 g | 18.8 g | 100% | 100% Complete | S |
| TofuDishes | 1 Standard Katori (150g) | 27.3 g | 18.2 g | 91% | 100% Complete | A |
| Cashew/kajuDishes | 100g | 18 g | 18 g | 100% | 100% Complete | S |
| Chicken KormaDishes | 1 Standard Katori (150g) | 23.7 g | 15.78 g | 100% | 100% Complete | S |
| Fish TikkaDishes | 1 Standard Katori (150g) | 23.4 g | 15.62 g | 100% | 100% Complete | S |
| PrawnsDishes | 1 Standard Katori (150g) | 22.6 g | 15.05 g | 100% | 100% Complete | S |
| Fish FryDishes | 1 Standard Katori (150g) | 22.6 g | 15.05 g | 100% | 100% Complete | S |
| WalnutDishes | 100g | 15 g | 15 g | 67% | Limiting: Pairing | D |
| Chicken BiryaniDishes | 1 Standard Katori (150g) | 22.3 g | 14.89 g | 100% | 100% Complete | S |
| Chicken CurryDishes | 1 Standard Katori (150g) | 21.4 g | 14.27 g | 100% | 100% Complete | S |
| Missi RotiDishes | 1 Standard Katori (150g) | 20.6 g | 13.75 g | 88% | 100% Complete | B |
| LittiDishes | 1 Standard Katori (150g) | 20.1 g | 13.4 g | 90% | 100% Complete | A |
| Medu VadaDishes | Deep-fried urad dal batter. ~55g raw dal per 100g vada + oil absorption. | 7.3 g | 13.2 g | 82% | Limiting: Pairing | B |
| Moong CheelaDishes | Moong dal batter pan-fried. ~55g raw moong dal per 100g cooked cheela. | 7.3 g | 13.2 g | 66% | Limiting: Pairing | D |
| Seekh KebabDishes | 1 Standard Katori (150g) | 19.8 g | 13.18 g | 100% | 100% Complete | S |
| Whole eggDishes | 1 Standard Katori (150g) | 19.5 g | 13 g | 100% | 100% Complete | S |
| Boiled EggDishes | 1 Standard Katori (150g) | 19.5 g | 13 g | 100% | 100% Complete | S |
| Chicken Do PyazaDishes | 1 Standard Katori (150g) | 19.3 g | 12.89 g | 100% | 100% Complete | S |
| Butter ChickenDishes | 1 Standard Katori (150g) | 19.3 g | 12.88 g | 100% | 100% Complete | S |
| Bhujia/NamkeenDishes | 1 Standard Katori (150g) | 17.4 g | 11.6 g | 72% | Limiting: Pairing | C |
| PopcornDishes | 100g air-popped popcorn | 11.1 g | 11.1 g | 59% | Limiting: Pairing | D |
| Egg OmeletteDishes | Egg + oil cooked flat. ~85g raw egg + oil per 100g omelette. | 9.4 g | 11.05 g | 100% | 100% Complete | S |
| Egg whiteDishes | 1 Standard Katori (150g) | 16.5 g | 11 g | 100% | 100% Complete | S |
| Boondi RaitaDishes | 1 Standard Katori (150g) | 16.5 g | 11 g | 100% | 100% Complete | S |
| Curd/DahiDishes | 1 Standard Katori (150g) | 16.5 g | 11 g | 100% | 100% Complete | S |
| Paneer TikkaDishes | 1 Standard Katori (150g) | 16.4 g | 10.96 g | 100% | 100% Complete | S |
| Rogan JoshDishes | 1 Standard Katori (150g) | 16.2 g | 10.83 g | 100% | 100% Complete | S |
| Mutton BiryaniDishes | 1 Standard Katori (150g) | 15.7 g | 10.49 g | 100% | 100% Complete | S |
| Keema (minced)Dishes | 1 Standard Katori (150g) | 15.5 g | 10.31 g | 100% | 100% Complete | S |
| Prawn CurryDishes | 1 Standard Katori (150g) | 15 g | 9.99 g | 100% | 100% Complete | S |
| Fish CurryDishes | 1 Standard Katori (150g) | 15 g | 9.99 g | 100% | 100% Complete | S |
| Egg BhurjiDishes | Scrambled eggs with onion/tomato. ~2 eggs (~110g) + veg → ~130g cooked. scaled to 100g. | 10.9 g | 9.91 g | 100% | 100% Complete | S |
| Bajra RotiDishes | 1 Standard Katori (150g) | 14.8 g | 9.86 g | 51% | Limiting: Pairing | D |
| Paneer ParathaDishes | 1 Standard Katori (150g) | 14.8 g | 9.84 g | 92% | 100% Complete | A |
| Chole Bhature (combo)Dishes | 1 Standard Katori (150g) | 14.6 g | 9.72 g | 83% | Limiting: Pairing | B |
| Roti/ChapatiDishes | Single-flour flatbread cooked on tawa. ~80g raw atta per 100g cooked roti. | 7.7 g | 9.68 g | 54% | Limiting: Pairing | D |
| Brown/wheat breadDishes | Single-ingredient: baked bread. ~80g raw flour per 100g bread (water + yeast make up rest). | 7.7 g | 9.68 g | 54% | Limiting: Pairing | D |
| DhoklaDishes | 1 Standard Katori (150g) | 14 g | 9.35 g | 86% | 100% Complete | B |
| Soya Chunk CurryDishes | Soy chunks in gravy. ~17.5g dry soy (midpoint of 15-20g from note). | 1.7 g | 9.31 g | 90% | 100% Complete | A |
| Mutton CurryDishes | 1 Standard Katori (150g) | 14 g | 9.31 g | 100% | 100% Complete | S |
| Dahi BhallaDishes | 1 Standard Katori (150g) | 13.9 g | 9.3 g | 100% | 100% Complete | S |
| NihariDishes | 1 Standard Katori (150g) | 13.8 g | 9.18 g | 100% | 100% Complete | S |
| Litti (fried)Dishes | Fried maida shell with sattu filling. oil absorption ~15g per 100g. | 1.4 g | 9.1 g | 85% | 100% Complete | B |
| DosaDishes | 1 Standard Katori (150g) | 13 g | 8.67 g | 100% | 100% Complete | S |
| TheplaDishes | Wheat + methi flatbread. ~65g atta + 15g fresh methi leaves. | 5.5 g | 8.53 g | 58% | Limiting: Pairing | D |
| Paratha (plain)Dishes | Layered flatbread cooked with ghee. ~70g raw flour per 100g cooked paratha. | 5.9 g | 8.47 g | 54% | Limiting: Pairing | D |
| Paneer BhurjiDishes | 1 Standard Katori (150g) | 12.5 g | 8.31 g | 100% | 100% Complete | S |
| Makki ki RotiDishes | Single-flour flatbread, cooked on tawa. very little water loss. ~90g raw corn flour. | 7.5 g | 8.28 g | 59% | Limiting: Pairing | D |
| NaanDishes | 1 Standard Katori (150g) | 12.4 g | 8.25 g | 55% | Limiting: Pairing | D |
| UttapamDishes | 1 Standard Katori (150g) | 12.3 g | 8.17 g | 100% | 100% Complete | S |
| Kulcha (plain)Dishes | 1 Standard Katori (150g) | 12 g | 8.03 g | 62% | Limiting: Pairing | D |
| IdliDishes | 1 Standard Katori (150g) | 12 g | 8.03 g | 100% | 100% Complete | S |
| Paneer SabjiDishes | 1 Standard Katori (150g) | 12 g | 8 g | 100% | 100% Complete | S |
| RaitaDishes | 1 Standard Katori (150g) | 11.9 g | 7.94 g | 100% | 100% Complete | S |
| White breadDishes | Single-ingredient: baked bread. ~72g raw maida per 100g white bread. | 5.7 g | 7.92 g | 46% | Limiting: Lysine | E |
| Mishti DoiDishes | Sweetened bengali curd. ~70g curd base + sugar/jaggery. | 5.4 g | 7.7 g | 100% | 100% Complete | S |
| Doodh PedaDishes | Milk sweet similar to barfi but denser. ~50g khoya + 30g sugar. | 3.8 g | 7.5 g | 100% | 100% Complete | S |
| Paneer Butter MasalaDishes | 1 Standard Katori (150g) | 10.8 g | 7.21 g | 100% | 100% Complete | S |
| BhaturaDishes | Deep-fried maida bread. ~55g maida + curd in dough, absorbs ~20g oil. rest is water/leavening. | 3.8 g | 6.93 g | 64% | Limiting: Pairing | D |
| Papdi ChaatDishes | 1 Standard Katori (150g) | 10.4 g | 6.92 g | 100% | 100% Complete | S |
| KachoriDishes | 1 Standard Katori (150g) | 10.3 g | 6.9 g | 89% | 100% Complete | B |
| Whole Moong (sabut)Dishes | Cooked whole moong. ~28g raw (midpoint of 25-30g from note). | 1.9 g | 6.83 g | 75% | Limiting: Pairing | C |
| Whole Masoor (sabut)Dishes | Cooked whole masoor. ~28g raw (midpoint of 25-30g from note). | 1.9 g | 6.83 g | 34% | Limiting: Methionine | E |
| Egg CurryDishes | 1 Standard Katori (150g) | 10.2 g | 6.81 g | 100% | 100% Complete | S |
| Barfi (milk)Dishes | Milk sweet: ~45g khoya + 35g sugar. rest is nuts/cardamom (negligible). | 3 g | 6.75 g | 100% | 100% Complete | S |
| Whole Urad (sabut)Dishes | 100g cooked | 1.9 g | 6.72 g | 82% | Limiting: Pairing | B |
| PuriDishes | Deep-fried wheat bread. ~55g raw flour + oil absorption. rest is water. | 3.7 g | 6.66 g | 54% | Limiting: Pairing | D |
| Rajma MasalaDishes | 1 Standard Katori (150g) | 10 g | 6.65 g | 60% | Limiting: Pairing | D |
| Paneer Tikka MasalaDishes | Grilled paneer in creamy tomato gravy. ~30g raw paneer + gravy ingredients. | 2 g | 6.62 g | 100% | 100% Complete | S |
| ShrikhandDishes | Strained curd sweetened. ~60g hung curd (concentrated from regular curd) + sugar. | 4 g | 6.6 g | 100% | 100% Complete | S |
| Ragi RotiDishes | Single-flour flatbread. minimal water loss. ~90g raw ragi flour. | 5.9 g | 6.57 g | 59% | Limiting: Pairing | D |
| Curd RiceDishes | Typical curd rice: ~25g dry rice cooked + 40g curd mixed in. rest is water. | 1.6 g | 6.38 g | 100% | 100% Complete | S |
| Paneer ChilliDishes | 1 Standard Katori (150g) | 9.6 g | 6.38 g | 100% | 100% Complete | S |
| Chicken MomosDishes | 1 momo | 1.8 g | 6.3 g | 100% | 100% Complete | S |
| Chana MasalaDishes | Chana in spicy gravy. ~28g raw chana (midpoint of 25-30g from note). | 1.7 g | 6.09 g | 72% | Limiting: Pairing | C |
| Chole MasalaDishes | 1 Standard Katori (150g) | 9.1 g | 6.09 g | 72% | Limiting: Pairing | C |
| LuchiDishes | Deep-fried maida bread, similar to puri but bengali style. ~55g flour + oil absorption. | 3.3 g | 6.05 g | 46% | Limiting: Lysine | E |
| Kala ChanaDishes | Cooked kala chana. ~28g raw chana (midpoint of 25-30g from note). using b002 (same species). | 1.7 g | 6.02 g | 72% | Limiting: Pairing | C |
| Palak PaneerDishes | 1 Standard Katori (150g) | 9 g | 6.01 g | 100% | 100% Complete | S |
| Matar PaneerDishes | 1 Standard Katori (150g) | 9 g | 6.01 g | 100% | 100% Complete | S |
| RasgullaDishes | Chhena balls in sugar syrup. ~30g chhena + syrup. rest is water in syrup. | 1.8 g | 6 g | 100% | 100% Complete | S |
| Vada PavDishes | 1 Standard Katori (150g) | 8.7 g | 5.82 g | 84% | Limiting: Pairing | B |
| Pakora/BhajiyaDishes | 1 Standard Katori (150g) | 8.6 g | 5.74 g | 69% | Limiting: Pairing | D |
| Lobia/Black-eyed peasDishes | Cooked lobia. ~25g raw (midpoint of 22-28g from note). | 1.4 g | 5.64 g | 63% | Limiting: Pairing | D |
| Gobi ParathaDishes | 1 Standard Katori (150g) | 8.4 g | 5.62 g | 59% | Limiting: Pairing | D |
| Dal MakhaniDishes | Urad+rajma in creamy gravy. ~22g raw dal mix (midpoint of 20-25g). source confirms b003+b019. | 1.3 g | 5.6 g | 76% | Limiting: Pairing | C |
| Shahi PaneerDishes | 1 Standard Katori (150g) | 8.4 g | 5.57 g | 100% | 100% Complete | S |
| Kadai PaneerDishes | 1 Standard Katori (150g) | 8.3 g | 5.51 g | 100% | 100% Complete | S |
| Urad dal (Thick)Dishes | Thick consistency: 20-25g raw dal per 100ml. midpoint 22.5g. | 1.3 g | 5.5 g | 81% | Limiting: Pairing | B |
| Lassi (sweet)Dishes | Per 100ml: ~50g curd + water + sugar. matches serving_size_note. | 2.8 g | 5.5 g | 100% | 100% Complete | S |
| Masoor dal (Thick)Dishes | Thick consistency: 20-25g raw dal per 100ml. midpoint 22.5g. | 1.3 g | 5.5 g | 34% | Limiting: Methionine | E |
| Moong dal (Thick)Dishes | Thick consistency: 20-25g raw dal per 100ml. midpoint 22.5g. | 1.3 g | 5.5 g | 65% | Limiting: Pairing | D |
| Besan Kadhi (thick)Dishes | Thick besan kadhi: ~12g besan + 25g curd in gravy. rest is water/spices. per 100ml | 0.7 g | 5.45 g | 100% | 100% Complete | S |
| Aloo ParathaDishes | 1 Standard Katori (150g) | 8 g | 5.32 g | 60% | Limiting: Pairing | D |
| Moth DalDishes | Cooked moth dal. ~22g raw (midpoint of 20-25g from note). | 1.2 g | 5.16 g | 67% | Limiting: Pairing | D |
| Chana dal (Thick)Dishes | Thick consistency: 20-25g raw dal per 100ml. using midpoint 22.5g. | 1.2 g | 5.05 g | 69% | Limiting: Pairing | D |
| Toor dal (Thick)Dishes | Thick consistency: 20-25g raw dal per 100ml. midpoint 22.5g. | 1.2 g | 5.05 g | 54% | Limiting: Pairing | D |
| Gulab JamunDishes | 1 Standard Katori (150g) | 7.3 g | 4.85 g | 100% | 100% Complete | S |
| Rajma SabjiDishes | 1 Standard Katori (150g) | 7.2 g | 4.81 g | 60% | Limiting: Pairing | D |
| Dal FryDishes | Toor dal fry with tadka. ~20g raw dal (midpoint of 18-22g from note). | 0.9 g | 4.54 g | 54% | Limiting: Pairing | D |
| Chana Dal FryDishes | Cooked chana dal with tadka. ~20g raw dal (midpoint of 18-22g from note). | 0.9 g | 4.54 g | 69% | Limiting: Pairing | D |
| Chole SabjiDishes | 1 Standard Katori (150g) | 6.6 g | 4.41 g | 71% | Limiting: Pairing | C |
| Chana SabjiDishes | 1 Standard Katori (150g) | 6.6 g | 4.41 g | 71% | Limiting: Pairing | C |
| Mathri/Namak PareDishes | 1 Standard Katori (150g) | 6.6 g | 4.4 g | 46% | Limiting: Lysine | E |
| Green Chutney (mint-coriander)Dishes | 1 Standard Katori (150g) | 6.5 g | 4.33 g | 100% | 100% Complete | S |
| Pongal (Ven)Dishes | Ven pongal: ~2:1 rice:moong. matches serving_size_note (30-35g dry mix). | 1.4 g | 4.14 g | 100% | 100% Complete | S |
| Panchmel DalDishes | Five-dal mix. ~17.5g total raw dal (midpoint of 15-20g from note). equal split across 5 dals. | 0.7 g | 4.12 g | 61% | Limiting: Pairing | D |
| Dal TadkaDishes | Moong dal with tadka. ~16.5g raw dal (midpoint of 15-18g from note). | 0.7 g | 4.06 g | 65% | Limiting: Pairing | D |
| Dal KhichdiDishes | 1 Standard Katori (150g) | 6 g | 3.98 g | 100% | 100% Complete | S |
| Masala PongalDishes | 1 Standard Katori (150g) | 6 g | 3.98 g | 100% | 100% Complete | S |
| KadhiDishes | Thinner kadhi than besan kadhi variant. ~8g besan + 20g curd. source confirms b001+l002. per 100ml | 0.3 g | 3.96 g | 100% | 100% Complete | S |
| Lemon RiceDishes | 1 Standard Katori (150g) | 5.9 g | 3.91 g | 80% | Limiting: Pairing | B |
| Malai KoftaDishes | 1 Standard Katori (150g) | 5.6 g | 3.72 g | 100% | 100% Complete | S |
| Sattu DrinkDishes | Per 100ml: 15-20g sattu dissolved in water. midpoint 17.5g. | 0.7 g | 3.67 g | 73% | Limiting: Pairing | C |
| PohaDishes | Soaked poha with peanuts and onion. ~33g dry poha matches serving_size_note. | 1.2 g | 3.6 g | 78% | Limiting: Pairing | C |
| Oats (cooked)Dishes | Single-ingredient porridge. ~21g dry oats + water. matches serving_size_note (20-22g). | 0.7 g | 3.55 g | 89% | 100% Complete | B |
| Daliya/Broken wheatDishes | Single-ingredient porridge. ~28g dry daliya absorbs water to make 100g cooked. matches serving_size_note. | 1 g | 3.44 g | 54% | Limiting: Pairing | D |
| Moong dal (Medium)Dishes | Medium consistency: 12-15g raw dal per 100ml. midpoint 13.5g. | 0.5 g | 3.35 g | 65% | Limiting: Pairing | D |
| Masoor dal (Medium)Dishes | Medium consistency: 12-15g raw dal per 100ml. midpoint 13.5g. | 0.5 g | 3.35 g | 34% | Limiting: Methionine | E |
| Urad dal (Medium)Dishes | Medium consistency: 12-15g raw dal per 100ml. midpoint 13.5g. | 0.5 g | 3.35 g | 81% | Limiting: Pairing | B |
| MilkDishes | Single-ingredient liquid: 100ml milk | 3.4 g | 3.3 g | 100% | 100% Complete | S |
| Buttermilk/chaachDishes | Diluted curd. ~30g curd + 70ml water per 100ml buttermilk. | 1 g | 3.3 g | 100% | 100% Complete | S |
| Veg BiryaniDishes | Estimated from typical layered biryani. ~33g raw rice + mixed veg. rest is water/spices. | 1.1 g | 3.26 g | 87% | 100% Complete | B |
| Puri AlooDishes | 1 Standard Katori (150g) | 4.8 g | 3.23 g | 57% | Limiting: Pairing | D |
| Poori-Sabzi ComboDishes | 1 Standard Katori (150g) | 4.8 g | 3.23 g | 57% | Limiting: Pairing | D |
| Matar/Green peasDishes | 1 Standard Katori (150g) | 4.8 g | 3.2 g | 40% | Limiting: Methionine | E |
| Samosa (veg)Dishes | 1 Standard Katori (150g) | 4.7 g | 3.15 g | 55% | Limiting: Pairing | D |
| Toor dal (Medium)Dishes | Medium consistency: 12-15g raw dal per 100ml. midpoint 13.5g. | 0.4 g | 3.08 g | 54% | Limiting: Pairing | D |
| Chana dal (Medium)Dishes | Medium consistency: 12-15g raw dal per 100ml. using midpoint 13.5g. onion/tomato tadka. | 0.4 g | 3.08 g | 69% | Limiting: Pairing | D |
| Bread PakoraDishes | 1 Standard Katori (150g) | 4.6 g | 3.07 g | 54% | Limiting: Pairing | D |
| Veg PulaoDishes | Rice with mixed vegetables. ~33g raw rice + vegetables. | 1 g | 3.01 g | 88% | 100% Complete | B |
| Upma/RavaDishes | Semolina porridge with tempering. ~28g dry rava matches serving_size_note. | 0.8 g | 2.98 g | 57% | Limiting: Pairing | D |
| Makhana KheerDishes | Reduced milk with makhana. ~60g milk + 10g dry makhana + sugar. | 1.7 g | 2.89 g | 100% | 100% Complete | S |
| JalebiDishes | 1 Standard Katori (150g) | 4.1 g | 2.75 g | 46% | Limiting: Lysine | E |
| Sooji HalwaDishes | 1 Standard Katori (150g) | 4.1 g | 2.75 g | 46% | Limiting: Lysine | E |
| KheerDishes | Rice kheer: milk reduced with rice and sugar. ~65g milk + 8g raw rice. | 1.8 g | 2.71 g | 100% | 100% Complete | S |
| Cooked riceDishes | Single-ingredient: plain cooked rice. ~34g raw rice absorbs water → 100g cooked. | 0.9 g | 2.69 g | 82% | Limiting: Pairing | B |
| Jeera RiceDishes | Plain rice with cumin. ~33g raw rice per 100g cooked. cumin negligible protein. | 0.9 g | 2.61 g | 82% | Limiting: Pairing | B |
| GuavaDishes | 1 Standard Katori (150g) | 3.9 g | 2.6 g | 35% | Limiting: Phenylalanine | E |
| Dum AlooDishes | 1 Standard Katori (150g) | 3.9 g | 2.6 g | 100% | 100% Complete | S |
| RabriDishes | Heavily reduced milk. ~250ml milk reduced to ~80g + sugar. milk solids concentrated. | 2 g | 2.56 g | 100% | 100% Complete | S |
| SambarDishes | Toor dal + vegetables. ~11g raw dal (midpoint of 10-12g from note). source confirms b021. | 0.3 g | 2.56 g | 54% | Limiting: Pairing | D |
| Aloo MatarDishes | 1 Standard Katori (150g) | 3.6 g | 2.41 g | 44% | Limiting: Methionine | E |
| Pani Puri/GolgappaDishes | 1 Standard Katori (150g) | 3.6 g | 2.37 g | 62% | Limiting: Pairing | D |
| Aloo Saag SabjiDishes | 1 Standard Katori (150g) | 3.5 g | 2.31 g | 89% | 100% Complete | B |
| Sarson ka SaagDishes | 1 Standard Katori (150g) | 3.3 g | 2.18 g | 84% | Limiting: Pairing | B |
| Methi sabziDishes | 1 Standard Katori (150g) | 3.1 g | 2.08 g | 73% | Limiting: Pairing | C |
| Moong dal (Thin)Dishes | Thin consistency: 6-8g raw dal per 100ml. midpoint 7g. | 0.1 g | 1.74 g | 65% | Limiting: Pairing | D |
| Urad dal (Thin)Dishes | Thin consistency: 6-8g raw dal per 100ml. midpoint 7g. | 0.1 g | 1.74 g | 81% | Limiting: Pairing | B |
| Masoor dal (Thin)Dishes | Thin consistency: 6-8g raw dal per 100ml. midpoint 7g. | 0.1 g | 1.74 g | 34% | Limiting: Methionine | E |
| PomegranateDishes | 1 Standard Katori (150g) | 2.5 g | 1.7 g | 26% | Limiting: Lysine | E |
| Veg MomosDishes | 1 momo | 0.5 g | 1.68 g | 46% | Limiting: Lysine | E |
| Chana dal (Thin)Dishes | Thin consistency: 6-8g raw dal per 100ml. using midpoint 7g. | 0.1 g | 1.6 g | 69% | Limiting: Pairing | D |
| Toor dal (Thin)Dishes | Thin consistency: 6-8g raw dal per 100ml. midpoint 7g. | 0.1 g | 1.6 g | 54% | Limiting: Pairing | D |
| Bharwa BhindiDishes | 1 Standard Katori (150g) | 2.1 g | 1.39 g | 66% | Limiting: Pairing | D |
| Coffee (with milk)Dishes | 1 Standard Katori (150g) | 2 g | 1.32 g | 100% | 100% Complete | S |
| Palak sabziDishes | 1 Standard Katori (150g) | 2 g | 1.31 g | 74% | Limiting: Pairing | C |
| Mixed veg curryDishes | 1 Standard Katori (150g) | 2 g | 1.31 g | 45% | Limiting: Methionine | E |
| Aloo PalakDishes | 1 Standard Katori (150g) | 1.8 g | 1.23 g | 72% | Limiting: Pairing | C |
| Parwal sabziDishes | 1 Standard Katori (150g) | 1.7 g | 1.11 g | 51% | Limiting: Pairing | D |
| Pav Bhaji (bhaji only)Dishes | 1 Standard Katori (150g) | 1.7 g | 1.11 g | 49% | Limiting: Methionine | E |
| BananaDishes | 1 Standard Katori (150g) | 1.6 g | 1.1 g | 68% | Limiting: Pairing | D |
| Chaas/Masala ButtermilkDishes | Very thin spiced buttermilk. ~10g curd + 90ml water per 100ml chaas. | 0.1 g | 1.1 g | 100% | 100% Complete | S |
| Tea (with milk)Dishes | 1 Standard Katori (150g) | 1.5 g | 0.99 g | 100% | 100% Complete | S |
| Kela BhujiyaDishes | 1 Standard Katori (150g) | 1.5 g | 0.98 g | 60% | Limiting: Pairing | D |
| Aloo JeeraDishes | 1 Standard Katori (150g) | 1.4 g | 0.96 g | 63% | Limiting: Pairing | D |
| Aloo sabziDishes | 1 Standard Katori (150g) | 1.4 g | 0.96 g | 57% | Limiting: Pairing | D |
| Karela/Bitter Gourd sabziDishes | 1 Standard Katori (150g) | 1.4 g | 0.9 g | 55% | Limiting: Pairing | D |
| Orange/MosambiDishes | 1 Standard Katori (150g) | 1.4 g | 0.9 g | 33% | Limiting: Histidine | E |
| Kela Sabji (Gravy)Dishes | 1 Standard Katori (150g) | 1.3 g | 0.88 g | 57% | Limiting: Pairing | D |
| MangoDishes | 1 Standard Katori (150g) | 1.2 g | 0.8 g | 86% | 100% Complete | B |
| Aloo GobiDishes | 1 Standard Katori (150g) | 1.2 g | 0.77 g | 56% | Limiting: Pairing | D |
| Gajar ka HalwaDishes | 1 Standard Katori (150g) | 1.2 g | 0.77 g | 94% | 100% Complete | A |
| Kaddu/Pumpkin sabziDishes | 1 Standard Katori (150g) | 1.1 g | 0.72 g | 47% | Limiting: Methionine | E |
| Litchi/LycheeDishes | 1 Standard Katori (150g) | 1.1 g | 0.7 g | 48% | Limiting: Lysine | E |
| Chiku/SapotaDishes | 1 Standard Katori (150g) | 1.1 g | 0.7 g | 51% | Limiting: Pairing | D |
| GrapesDishes | 1 Standard Katori (150g) | 1.1 g | 0.7 g | 48% | Limiting: Lysine | E |
| Jamun/Java PlumDishes | 1 Standard Katori (150g) | 1.1 g | 0.7 g | 48% | Limiting: Lysine | E |
| Shalgam/Turnip sabziDishes | 1 Standard Katori (150g) | 1 g | 0.68 g | 46% | Limiting: Methionine | E |
| Mushroom curryDishes | 1 Standard Katori (150g) | 1 g | 0.64 g | 67% | Limiting: Pairing | D |
| Aloo TikkiDishes | 1 Standard Katori (150g) | 1 g | 0.64 g | 63% | Limiting: Pairing | D |
| WatermelonDishes | 1 Standard Katori (150g) | 0.9 g | 0.6 g | 49% | Limiting: Leucine | E |
| Tinda sabziDishes | 1 Standard Katori (150g) | 0.8 g | 0.54 g | 49% | Limiting: Methionine | E |
| Tori/Ridge Gourd sabziDishes | 1 Standard Katori (150g) | 0.8 g | 0.54 g | 50% | Limiting: Pairing | D |
| PapayaDishes | 1 Standard Katori (150g) | 0.8 g | 0.5 g | 43% | Limiting: Methionine | E |
| Lauki/Bottle Gourd sabziDishes | 1 Standard Katori (150g) | 0.6 g | 0.42 g | 48% | Limiting: Methionine | E |
| Baingan BhartaDishes | 1 Standard Katori (150g) | 0.6 g | 0.41 g | 48% | Limiting: Methionine | E |
| Gobi sabziDishes | 1 Standard Katori (150g) | 0.6 g | 0.4 g | 48% | Limiting: Methionine | E |
| Baingan/BrinjalDishes | 1 Standard Katori (150g) | 0.6 g | 0.4 g | 48% | Limiting: Methionine | E |
| Amla/Indian GooseberryDishes | 1 Standard Katori (150g) | 0.5 g | 0.3 g | 67% | Limiting: Pairing | D |
| AppleDishes | 1 Standard Katori (150g) | 0.5 g | 0.3 g | 67% | Limiting: Pairing | D |
| Bhindi/OkraDishes | 1 Standard Katori (150g) | 0.4 g | 0.28 g | 50% | Limiting: Pairing | D |
| Achar/PickleDishes | 1 Standard Katori (150g) | 0.4 g | 0.27 g | 50% | Limiting: Pairing | D |
Why Crude Protein Grams Don't Tell the Whole Story
In Indian nutrition, looking only at total protein grams can be deceptive. Most plant proteins are limited in one or more Essential Amino Acids (EAAs):
🌾 Cereals (Wheat, Rice, Millets)
Rich in Methionine and Cysteine, but deficient in Lysine. Eating wheat or rice alone yields an amino completeness score of only 40–60%.
🍲 Pulses & Dals (Moong, Toor, Chana, Rajma)
Abundant in Lysine, but limiting in sulfur-containing amino acids (Methionine & Cysteine).
The Traditional Thali Solution: When you eat Dal with Rice or Roti with Curd, the amino acids mutually supplement each other, elevating the biological value of the meal to that of milk or egg protein. Katori AI calculates this automatically for every logged meal.