Nutrients in Indian Food
Ranked lists of protein, calcium, iron, omega-3, fibre, and zinc from Indian foods — with absorption tips, GI tables, and daily intake targets.
Knowledge Articles
Highest Protein Vegetarian Foods in India
Dals, paneer, seeds, and millets ranked by protein density. How to hit 50g protein daily on a vegetarian diet.
2 min read
Calcium-Rich Indian Foods (Beyond Milk)
Ragi (344mg), sesame (975mg), moringa — the calcium sources most Indians overlook.
2 min read
Iron-Rich Indian Foods
Haeme vs non-haeme iron, vitamin C enhancers, and the best combinations for iron absorption.
3 min read
Omega-3 Rich Indian Foods
Flax, chia, walnuts, and nati eggs — ALA vs DHA/EPA and what vegetarians need to know.
2 min read
High-Fibre Indian Foods
Soluble vs insoluble fibre, best Indian fibre sources, and how to hit 25g/day.
2 min read
Best Antioxidant Foods in Indian Diet
ORAC scores, polyphenols, and the antioxidant-rich Indian foods you already eat.
3 min read
Low GI Indian Foods — Complete List
GI table for 60+ common Indian foods — grains, dals, vegetables, fruits, and snacks.
3 min read
Probiotic and Prebiotic Indian Foods
Curd, idli, dosa, kanji — traditional fermented Indian foods and their gut health benefits.
2 min read
Protein Needs After Age 50
Sarcopenia risk, protein timing, leucine threshold, and the best Indian protein sources for seniors.
3 min read
Zinc-Rich Indian Foods
Zinc deficiency in India, best sources, and how phytic acid in grains blocks absorption.
2 min read
Magnesium-Rich Indian Foods
Magnesium for sleep, muscle, and blood pressure. 70% of Indians may be deficient.
2 min read
Best Indian Foods for Brain Health
DHA, choline, B12, and antioxidants for cognitive function from Indian food sources.
3 min read