Indian Food Macro Atlas
A clean, searchable atlas of common Indian foods showing approximate macros per 100g — calories, carbs, protein, fat and fiber.
Educational only. Values are approximate and vary by recipe, cooking method, water content and serving style.
- Use it for food awareness, not fear.
- Cooked foods vary a lot by water, oil and recipe.
- Per 100g values help compare foods fairly.
- Homemade dishes can differ from standard values.
Apple
Per 100g approx
Good everyday fruit.
Banana
Per 100g approx
Easy energy fruit.
Mango
Per 100g approx
Sweet seasonal fruit.
Papaya
Per 100g approx
Light and easy on digestion.
Guava
Per 100g approx
High-fiber fruit.
Orange
Per 100g approx
Popular citrus fruit.
Watermelon
Per 100g approx
High-water fruit.
Pomegranate
Per 100g approx
Moderate fiber and sweetness.
Strawberry
Per 100g approx
Low-calorie berry fruit.
Blueberry
Per 100g approx
Moderate carbs with good taste.
Blackberry
Per 100g approx
High-fiber berry.
Raspberry
Per 100g approx
Very high fiber for a fruit.
Grapes
Per 100g approx
Easy to overeat because portion grows fast.
Pear
Per 100g approx
Decent fiber fruit.
Kiwi
Per 100g approx
Balanced fruit with good fiber.
Pineapple
Per 100g approx
Juicy fruit with moderate carbs.
Muskmelon
Per 100g approx
Hydrating fruit.
Sweet Lime / Mosambi
Per 100g approx
Light citrus fruit.
Chikoo / Sapota
Per 100g approx
Sweet, energy-dense fruit.
Custard Apple
Per 100g approx
Higher-carb fruit.
Lychee
Per 100g approx
Sweet seasonal fruit.
Jamun
Per 100g approx
Traditional seasonal fruit.
Amla
Per 100g approx
Lower sugar fruit with good fiber.
Dragon Fruit
Per 100g approx
Balanced fruit with decent fiber.