Library · Foods

Food Index.

Common Indian foods with honest macros. Each page: serving size, when to eat it, what to pair, and what to watch.

22g protein · 280 kcal · 1 cup. Scrambled paneer tempered with onion, tomato, and green chili — India's highest-density vegetarian breakfast protein.

Rajma (Kidney Beans)

15g protein · 245 kcal · 1 cup cooked. Red kidney beans slow-cooked in onion-tomato gravy.

13g protein · 280 kcal · 1 cup. Slow-cooked whole urad + rajma in butter, cream, and spices.

Chicken Breast (100g)

31g protein · 165 kcal · 100 g grilled. Skinless chicken breast is the leanest real-meat protein in common Indian cooking.

28g protein · 320 kcal · 1 serving. Bone-in chicken slow-cooked in onion-tomato masala.

24g protein · 120 kcal · 1 scoop (30g). Isolated milk protein.

6g protein · 72 kcal · 1 large egg. A single whole egg — 6 g protein, 5 g fat, zero carbs, 72 kcal.

17g protein · 150 kcal · 1 cup (245g). Strained yogurt — thicker, twice the protein of regular dahi.