Indian Food Database for Dietitians
Stop guessing macros for cooked Indian meals. Nutrena contains India's largest clinical database of regional cooked recipes, accounting for cooked water absorption, cooking oils, and authentic portion katoris.
Cornerstone Indian Nutrition Profiles
Deep clinical analyses, portion weights, and macro distributions for everyday Indian staples.
Whole Wheat Roti / Phulka
फुलका / चपाती
The foundational unleavened whole wheat flatbread of the Indian diet. Zero added cooking oil when roasted directly on flame as a Phulka.
Yellow Dal Tadka
दाल तड़का / పప్పు
Cooked yellow moong or toor dal tempered with cumin, mustard seeds, garlic, and mild spices. Provides essential lysine in plant-protein combinations.
Steamed Rice & Urad Idli
இட்லி / ಇಡ್ಲಿ
Fermented, steamed rice and black gram (urad dal) cakes. Easily digestible breakfast staple with enhanced bioavailability from natural fermentation.
Rajma Chawal (Composite Meal)
राजमा चावल
Classic complete plant-protein pairing of red kidney beans stewed in onion-tomato gravy served over steamed aromatic rice.
Palak Paneer
पालक पनीर
Blanched pureed spinach combined with fresh cottage cheese cubes. Rich source of bioavailable non-heme iron, calcium, and vitamin A.
Vegetable Poha
पोहा / ಅವಲಕ್ಕಿ
Flattened rice tempered with mustard seeds, curry leaves, onions, turmeric, and roasted peanuts. Naturally gluten-free and iron-rich.
Plain Masala Dosa
தோசை / ದೋಸೆ
Crisp fermented crepe made from rice and urad dal batter cooked on a hot griddle. Often paired with coconut chutney and sambar.
Regional Indian Cuisines Cataloged
Nutrena’s database covers regional cooking traditions with customized oil absorption matrices and authentic recipes.
North Indian
2,400+ dishesRawa rotis, dals, rich gravies, paneer, and tandoori preparations.
South Indian
2,100+ dishesFermented batters, sambars, rasams, dry poriyals, and millet varieties.
Maharashtrian
1,100+ dishesBhakri, usals, pithla, poha, sabudana, and peanut-tempered gravies.
Gujarati
900+ dishesTheplas, handvo, dhoklas, sweet-savory dals, and ringan no olo.
Bengali & Eastern
850+ dishesMustard fish curries, shukto, charchari, and light lentil preparations.
Pan-Indian Street & Snacks
700+ dishesChaat items, roasted snacks, makhanas, and regional evening bites.
Data Methodology & Scientific Sourcing
Raw commodity baselines are derived from the Indian Food Composition Tables (IFCT 2017) published by the National Institute of Nutrition (ICMR-NIN). Cooked dish profiles are calculated by modeling standard Indian preparation techniques:
- Moisture & Yield Factors: Incorporates water absorption factors for boiled grains and dals, and moisture reduction for roasted/sautéed sabjis.
- Fat Absorption Standards: Calibrated oil absorption rates (e.g. 1 tsp cooking oil = 4.5g fat = ~40 kcal retained per portion).
- Standard Katori Conversions: 1 standard Indian dining katori = 150ml volume (~120–150g cooked dal/curry weight).
Build Indian Diet Plans with Instant Macro Precision
Nutrena gives Indian dietitians access to 8,000+ Indian dishes with automatic macro calculations, regional food swaps, and WhatsApp diet charts.