RECOMMENDED DAILY DIETARY ALLOWANCES FOR INDIANS - Designed for the maintenance of good nutrition of all healthy persons in India
Group
Particulars
Body Wt
Net Energy
Protein
Fat
Calcium
Iron
Vitamin
A
Thiamine
Riboflavin
Nicotinic Acid
Pyridoxin
Ascorbic Acid
Folic Acid
Vitamin B12
Kg
kcal/d
g/day
g/day
mg/day
mg/day
Retinol
B -Carotene
mg/day
mg/day
mg/day
mg/day
mg/day
ug/day
ug/day
ug/day
ug/day
Man
Sedentary work
60
2425
60
20
400
28
600
2400
1.2
1.4
16
2.0
40
100
1
Moderate work
2875
1.4
1.6
18
Heavy work
3800
1.6
1.9
21
Woman
Sedentary work
50
1875
0.9
1.1
12
Moderate work
2225
50
20
400
30
600
2400
1.1
1.3
14
2.0
40
100
1
Heavy work
2925
1.2
1.5
16
Pregnant Woman
50
+300
+15
30
1000
38
600
2400
+0.2
+0.2
+2
2.5
40
400
1
Lactation
0-6 months
50
+550
+25
45
1000
30
950
3800
+0.3
+0.3
+4
6-12 months
+400
+18
+0.2
+0.2
+3
2.5
80
150
1.5
Infants
0-6 months
5.4
108/kg
2.05/kg
500
350
1200
55 ug/kg
65 ug/kg
710 ug/kg
0.1
25
25
0.2
6-12 months
8.6
98/kg
1.65/kg
55 ug/kg
60 ug/kg
650 ug/kg
0.4
Children
1-3 yrs
12.2
1240
22
12
400
1600
0.6
0.7
8
0.9
40
30
4-6 yrs
19.0
1690
30
25
400
18
400
0.9
1.0
11
40
0.2-1.0
7-9 yrs
26.9
1950
41
26
600
2400
0.1
1.2
13
1.6
60
Boys
10-12 yrs
35.4
2190
54
22
600
34
600
2400
1.1
1.3
15
1.6
40
70
0.2-1.0
Girls
10-12 yrs
31.5
1970
57
19
1.0
1.2
13
Boys
13-15 yrs
47.8
2450
70
22
600
41
600
2400
1.2
1.5
16
1.6
40
70
0.2-1.0
Girls
13-15 yrs
46.7
2060
65
28
1.0
1.2
14
Boys
16-18 yrs
57.1
2640
78
22
500
50
600
2400
1.3
1.6
17
2.0
40
100
0.2-1.0
Girls
16-18 yrs
49.9
2060
63
30
1.0
1.2
14

FOOD COMPOSITION TABLES:

To help you make healthy food choices every day, refer to the tables below. Thy indicate just how much energy and nutrients are present in what we commonly eat. The nutritive values are for 100g (the equivalent household measure is provided) of raw food.

CEREAL (all values are as per 100g of edible portion)
Food
Household Measure
Protein (g)
Fat (g)
Carbohydrates (g)
Energy (k/cal)
Brown Bread
4 slices
8.8
1.4
49
244
Cornflakes
5 cups
11.1
3.6
66.2
342
Puffed rice (murrmura)
5 cups
7.5
0.1
73.6
325
Ragi
¾ cup
7.3
1.3
72
328
Rice, parboiled
½ cup
6.4
0.4
79
346
Rice, raw
¾ cup
6.8
0.5
78.2
345
Rice flakes (poha)
1½ cup
6.6
1.2
77.3
346
Semolina (sooji / rava)
¾ cup
10.4
0.8
74.8
348
Vermicelli (semiya)
1 cup
8.7
0.4
78.3
352
Wheat
¾ cup
11.8
1.5
71.2
346
Wheat flour, whole
1¼ cup
12.1
1.7
69.4
341
Wheat flour, refined
1¼ cup
11.0
0.9
73.9
348
White bread
5 slices
7.8
0.7
51.9
245
PULSES (all values are as per 100g of edible portion)
Food
Household Measure
Protein (g)
Fat (g)
Carbohydrates (g)
Energy (k/cal)
Bengal gram, whole (chana)
¾ cup
17.1
5.3
60.9
360
Bengal gram, (chana dal)
¾ cup
20.8
5.6
59.8
372
Bengal gram, roasted
1 cup
22.5
5.2
58.1
369
Black gram, (urad dal)
cup
2.4
1.4
59.6
347
Green gram, whole (mung)
¾ cup
2.4
1.3
56.7
334
Green gram (mung dal)
¾ cup
24.5
1.2
59.9
348
Peas, dry (matar)
¾ cup
19.7
1.1
56.5
315
Peas, green (matar)
1 cup
7.2
0.1
15.9
93
Kidney beans (rajma)
¾ cup
22.9
1.3
60.6
346
Red gram (arhar / toovar dal)
¾ cup
22.3
1.7
57.6
335
Soya bean
1 cup
43.2
19.5
20.9
432
GREEN LEAFY VEGETABLES
(all values are as per 100g of edible portion.
Household measure refers to chopped & loosely packed greens)
Food
Household Measure
Protein (g)
Fat (g)
Carbohydrates (g)
Energy (k/cal)
Agathi
¾ cup
8.4
1.4
11.8
93
Amarnath
3 cups
4
0.5
6.1
45
Betel leaf
50 leaves
3.1
0.8
6.1
44
Cabbage (patta gobi)
1¼ cup
1.8
0.1
4.6
27
Celery stalk
1 cup
0.8
0.1
3.5
18
Coriander leaves (dhaniya patta)
3 cups
3.3
0.6
6.3
44
Curry leaves (kadi patta)
3½ cups
6.1
1.0
18.7
108
Drumstick leaves
4 cups
6.7
1.7
12.5
92
Fenugreek leaves (methi)
4 cups
4.4
0.9
6.0
49
Lettuce
10 small leaves
2.1
0.3
2.5
21
Manathakali
3 cups
5.9
1.0
8.9
68
Mint (pudina)
3 cups
4.8
0.6
5.8
48
Parsley
3¼ cups
5.9
1.0
13.5
87
Spinach (palak)
3 cups
2.0
0.7
2.9
26
ROOT VEGETABLES
(all values are as per 100g of edible portion.
Household measure refers to chopped vegetables)
Food
Household Measure
Protein (g)
Fat (g)
Carbohydrates (g)
Energy (k/cal)
Beetroot
¾ cup
1.7
0.1
8.8
43
Carrot
1 cup
0.9
0.2
10.6
48
Colacasia (arvi)
1 cup
3.0
0.1
21.1
97
Onion, big
¾ cup
1.2
0.1
11.1
50
Potato
¾ cup
1.6
0.1
22.6
97
Radish, pink (muli)
1 cup
0.6
0.3
6.8
32
Radish, white (muli)
1 cup
0.7
0.1
3.4
17
Sweet potato
1 cup
1.2
0.3
28.2
120
Tapioca
1 cup
0.7
0.2
38.1
157
Turnip (shalgam)
1 cup
0.5
0.2
6.2
29
Yam, ordinary (suran / zimikand)
1 cup
1.4
0.1
26
111

 
OTHER VEGETABLES
(all values are as per 100g of edible portion)
Food
Household Measure
Protein (g)
Fat (g)
Carbohydrates (g)
Energy (k/cal)
Bitter Gourd
1 cup
1.6
0.2
4.2
25
Bottle gourd
1 cup
0.2
0.1
2.5
12
Brinjal
1 cup
1.4
0.3
4.0
24
Capsicum
1 cup
1.3
0.3
4.3
24
Cauliflower
1 cup
2.6
0.4
4.0
30
Cucumber
7 rings
0.4
0.1
2.5
13
Double Beans
1 cup
8.3
0.3
12.3
85
Drumstick
2 " long 10 pieces
2.5
0.1
3.7
26
French beans
1 cup
1.7
0.1
4.5
26
Ladies finger
1¼ cup
1.9
0.2
6.4
35
Spring Onion
1 cup
0.9
0.2
8.9
41
Papaya, green
1 cup
0.7
0.2
5.7
27
Plantain, green
¾ cup
1.4
0.2
14
64
Pumpkin
½ cups
1.4
0.1
4.6
25
Ridge gourd
1 cup
0.5
0.1
3.4
17
Snake gourd
1 cup
0.5
0.3
3.3
18
Tinda
1 cup
1.4
0.2
3.4
21
Tomato, ripe
1 cup
0.9
0.2
3.6
20
FRUIT
(all values are as per 100g of edible portion)
Food
Household Measure
Protein (g)
Fat (g)
Carbohydrates (g)
Energy (k/cal)
Apple
2 small
0.2
0.5
13.4
59
Banana
2 small
1.2
0.3
27.2
116
Cherries, red
25 nos
1.1
0.5
13.8
64
Currants, black
5 tbsp
2.7
0.5
75.2
316
Chickoo
2 small
0.7
1.1
21.4
98
Custard apple
1 small
1.6
0.4
23.5
104
Dates, dry
15 nos
2.5
0.4
75.8
317
Dates, fresh
12 nos
1.2
0.4
33.8
144
Gooseberry (amla)
7 nos
0.5
0.1
13.7
58
Grapes, blue
¾ cup
0.6
0.4
13.1
58
Grapes, green
¾ cup
0.5
0.3
16.5
71
Guava
1 small
0.9
0.3
11.2
51
Jackfruit
3 segments
1.9
0.1
19.8
88
Lichi
4 nos
1.1
0.2
13.6
61
Lime
3 nos
1.5
1.0
10.9
59
Lime, sweet
7 segments
0.8
0.3
9.3
43
Mango
12 cubes
0.6
0.4
16.9
74
Musk melon
12 cubes
0.3
0.2
3.5
17
Orange
7 segments
0.7
0.2
10.9
48
Papaya
12 cubes
0.6
0.1
7.2
32
Peach
1 no
1.2
0.3
10.5
50
Pear
½ medium
0.6
0.2
11.9
52
Pineapple
12 cubes
0.4
0.1
10.8
46
Plum
4 nos
0.7
0.5
11.1
52
Raisins
6 tbsp
1.8
0.3
74.6
308
Strawberry
5 nos
0.7
0.2
9.8
44
Water melon
12 cubes
0.2
0.2
3.3
16
MILK & MILK PRODUCTS
(all values are as per 100g of edible portion)
Food
Household Measure
Protein (g)
Fat (g)
Carbohydrates (g)
Energy (k/cal)
Buttermilk
cup
0.8
1.1
0.5
15
Cheese
1¼ cup, grated
24.1
25.1
6.3
348
Cottage Cheese (paneer)
15 cubes
18.3
20.8
1.2
265
Curd from cow's milk
cup
3.1
4.0
3.0
60
Khoa
1 cup, grated
20.0
25.9
24.9
413
Milk, buffalo's
cup
4.3
6.5
5.0
117
Milk, cow's
cup
3.2
4.1
4.4
67
Milk, goat's
cup
3.3
4.5
4.6
72
Milk, human
cup
1.1
3.4
7.4
65
Skimmed milk
cup
2.5
0.1
4.6
29
Skimmed milk powder
13 tbsp
38
0.1
51
357
SEA FOOD
(all values are as per 100g of edible portion)
Food
Household Measure
Protein (g)
Fat (g)
Carbohydrates (g)
Energy (k/cal)
Crab, small
2 nos
11.2
9.8
9.1
169
Hilsa
2 slices
21.8
19.4
2.9
273
Katla
2 slices
19.5
2.4
2.9
111
Mackerel
1 medium
18.9
1.7
0.5
93
Pomfret, black
2 slices
20.3
2.6
1.5
111
Pomfret, white
2 slices
17.0
1.3
1.8
87
Prawn
7-8 nos
19.1
1
0.8
89
Rohu
2 slices
16.6
1.4
4.4
97
Sardine
12-13 nos
21
1.9
-
101
Shark
2 slices
21.6
0.4
0.8
93
Shrimp, dried
16-20 nos
68.1
8.5
-
349
Seer
2 slices
22.5
4.0
-
126
NUTS & OIL SEEDS
(all values are as per 100g of edible portion)
Food
Household Measure
Protein (g)
Fat (g)
Carbohydrates (g)
Energy (k/cal)
Almonds
1 cup
20.8
58.9
10.5
655
Cashewnuts
1¼ cup
21.2
46.9
22.3
596
Coconut, dry
1½ cup scrapings
6.8
62.3
18.4
662
Coconut, fresh
1½ cup scrapings
4.5
41.6
13
444
Coconut, tender
1 cup
0.9
1.4
6.3
41
Gingelly seeds
1 cup
18.3
43.3
25
563
Groundnut
1 cup
25.3
40.1
26.1
567
Mustard seeds
1 cup
20
39.7
23.8
541
Pistachio
1 cup
19.8
53.5
16.2
626
Walnuts
1 cup
15.6
64.5
11
687
MEAT, EGG & POULTRY
(all values are as per 100g of edible portion)
Food
Household Measure
Protein (g)
Fat (g)
Carbohydrates (g)
Energy (k/cal)
Beef
4-6 pieces
22.6
2.6
-
114
Chicken
2 leg pieces
25.9
0.6
-
109
Egg, hen
2 small
13.3
13.3
-
173
Goat meat
4-6 pieces
21.4
3.6
-
118
Liver, goat
4-6 pieces
20.0
3.0
-
107
Liver, sheep
4-6 pieces
19.3
7.5
1.3
150
Mutton
4-6 pieces
18.5
13.3
-
194
Pork
4-6 pieces
18.7
4.4
-
114
Venison
4-6 pieces
21
0.6
1.9
97
FAT & OILS
(all values are as per 100g of edible portion)
Food
Household Measure
Protein (g)
Fat (g)
Carbohydrates (g)
Energy (k/cal)
Butter
5 tbsp
-
81
-
729
Cooking Oil
6½ tbsp
-
100
-
900
Hydrogenated Oil
6 tbsp
-
100
-
900
Ghee
5½ tbsp
-
100
-
900
SWEETENERS
(all values are as per 100g of edible portion)
Food
Household Measure
Protein (g)
Fat (g)
Carbohydrates (g)
Energy (k/cal)
Sugar
6 tbsp
0.1
0
99.4
398
Honey
6 tbsp
0.3
0
79.5
319
Jaggery, date palm
6 tbsp
1.5
0.3
86.1
353
SPICES & CONDIMENTS
(all values are as per 100g of edible portion)
Food
Household Measure
Protein (g)
Fat (g)
Carbohydrates (g)
Energy (k/cal)
Asafoetida (hing)
10 tbsp
4
1.1
67.8
297
Cardamom (elaichi)
11 tbsp
10.2
2.2
42.1
229
Carom seed (omum)
12 tbsp
17.1
21.8
24.6
363
Chillies, dry
210 nos
15.9
6.2
31.6
246
Chillies, green
65 nos
2.9
0.6
3.0
29
Cloves (lavang)
15 tbsp
5.2
8.9
46
286
Coriander seeds (dhaniya)
12 tbsp
14.1
16.1
21.6
288
Cumin seeds (jeera)
12 tbsp
18.7
15
36.6
356
Fenugreek seeds (methi)
8½ tbsp
26.2
5.8
44.1
333
Garlic (lassun)
65 nos
6.3
0.1
29.8
145
Garlic (adrak)
8 tbsp, chopped
2.3
0.9
12.3
67
Mango powder
8 tbsp
2.8
7.8
64
337
Nutmeg
20 nos
7.5
36.4
28.5
472
Pepper (kali mirch)
10 tbsp
11.5
6.8
49.2
304
Poppy seeds (khus khus)
12 tbsp
21.7
19.3
36.8
408
Tamarind (imli)
9 tbsp
3.1
0.1
67.4
283
Tamarind (haldi)
12 tbsp
6.3
5.1
69.4
349
 

HEIGHT & WEIGHT CHARTS :

Given below is the reference height and weight for children and adolescents from 0-18 years and Indian men and women.

CHILDREN FROM INFANCY TO 18 YRS
Age
Height (cm)
Weight (kg)
Height (cm)
Weight (kg)
Boys
Girls
0 - 3 months
50.5
3.3
49.9
3.2
3 months
61.1
6.0
60.2
5.4
6 months
67.8
7.8
66.6
7.2
9 months
72.3
9.2
71.1
8.6
1 yr
76.1
10.2
75
9.5
1.5 yrs
82.4
11.5
80.9
10.8
2 yrs
85.6
12.3
84.5
11.8
3 yrs
94.9
14.6
93.9
14.1
4 yrs
102.9
16.7
101.6
16.0
5 yrs
109.9
18.7
108.4
17.7
6 yrs
116.1
20.7
114.6
19.5
7 yrs
121.7
22.9
120.6
21.8
8 yrs
127
25.3
126.4
24.8
9 yrs
132.2
28.1
132.2
28.5
10 yrs
137.5
31.4
138.3
32.5
11+ yrs
140
32.2
142
33.7
12+ yrs
147
37
148
38.7
13+ yrs
153
40.9
155
44.0
14+ yrs
160
47
159
48.0
15+ yrs
166
52.6
161
51.4
16+ yrs
171
58
162
53.0
17+ yrs
175
62.7
163
54.0
18+ yrs
177
65
164
54.4
ADULT INDIAN MEN & WOMEN
Height (cm)
Men (kg)
Woman (kg)
152
-
50.8 - 54.4
154
-
51.7 - 55.3
157
56.3 - 60.3
53.1 - 56.7
159
57.6 - 61.7
54.4 - 58.1
162
58.9 - 63.5
56.3 - 59.9
165
60.8 - 65.3
57.6 - 61.2
167
62.2 - 66.7
58.9 - 63.5
170
64.0 - 68.5
60.8 - 65.4
172
65.8 - 70.8
62.2 - 66.7
175
67.6 - 72.6
64.0 - 68.5
177
69.4 - 74.4
65.8 - 70.3
180
71.2 - 76.2
67.1 - 71.7
182
73.0 - 78.5
68.5 - 73.9
185
75.3 - 80.7
-
187
77.6 - 83.5
-
190
79.8 - 85.9
-