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Food Benefits A–Z

Food benefits A–Z for 76 everyday foods, from amla and moringa to ragi and turmeric: nutrients per 100 g, how much to eat a day and who should be careful.

Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated October 15, 2026

Showing all 76 foods

AjwainCarom seeds

A traditional digestive spice; its thymol may help relieve gas and bloating.

Spices & herbs · 363 kcal/100 gAlmondsBadam

One of the best food sources of vitamin E.

Seeds, nuts & grains · 579 kcal/100 gAmlaIndian gooseberry

One of the richest everyday sources of vitamin C, which supports normal immune function.

Fruits · 44 kcal/100 gAppleSeb

Is a source of fibre, including pectin, which may support digestion and help you feel full.

Fruits · 52 kcal/100 gBajraPearl millet

One of the richest cereal sources of iron.

Seeds, nuts & grains · 348 kcal/100 gBananaKela

A quick, natural source of energy — handy before exercise.

Fruits · 89 kcal/100 gBeetrootChukandar

Rich in dietary nitrate, which studies show may modestly lower blood pressure and support exercise performance.

Vegetables · 43 kcal/100 gBitter gourdKarela

Very low in calories and a good source of vitamin C.

Vegetables · 17 kcal/100 gBlack pepperKali mirch

Its piperine increases the absorption of curcumin from turmeric.

Spices & herbs · 251 kcal/100 gBlueberry

Rich in anthocyanins, studied for antioxidant activity and brain health.

Fruits · 57 kcal/100 gBottle gourdLauki / dudhi

About 95% water and very low in calories.

Vegetables · 14 kcal/100 gBroccoliHari gobhi

Very high in vitamin C and vitamin K.

Vegetables · 34 kcal/100 gButtermilkChaas / mattha

Light and cooling after meals in summer.

Teas & drinks · 15 kcal/100 mlCarrotGajar

One of the richest sources of beta-carotene, which the body turns into vitamin A for normal…

Vegetables · 41 kcal/100 gCauliflowerPhool gobhi

A good source of vitamin C.

Vegetables · 25 kcal/100 gCeleryAjmoda

Very low in calories and mostly water.

Vegetables · 16 kcal/100 gChamomile tea

Caffeine-free — a calming bedtime drink.

Teas & drinks · 1 kcal/100 mlChia seeds

Very high in fibre, which may support digestion and help you feel full.

Seeds, nuts & grains · 486 kcal/100 gChickpeasKabuli chana / chole

A good source of plant protein and fibre.

Seeds, nuts & grains · 164 kcal/100 gChikooSapota / sapodilla

High in fibre, which may support digestion.

Fruits · 83 kcal/100 gCinnamonDalchini

Adds natural sweetness so you can use less sugar.

Spices & herbs · 247 kcal/100 gCoconut waterNariyal pani

Naturally contains potassium and some sodium — refreshing for everyday hydration.

Teas & drinks · 19 kcal/100 mlCucumberKheera / kakdi

About 95% water — great for hydration in summer.

Vegetables · 15 kcal/100 gCuminJeera

A traditional digestive spice used in jeera water and chaas.

Spices & herbs · 375 kcal/100 gCurry leavesKadi patta

Very rich in beta-carotene (vitamin A) and calcium.

Spices & herbs · 108 kcal/100 gCustard appleSitaphal / sharifa

Is a source of fibre and vitamin C.

Fruits · 94 kcal/100 gDatesKhajur

A natural sweetener that comes with fibre and minerals.

Fruits · 282 kcal/100 gDragon fruitPitaya / kamalam

Is a source of fibre, including prebiotic oligosaccharides that may feed good gut bacteria.

Fruits · 60 kcal/100 gFennel seedsSaunf

Traditionally chewed after meals to freshen breath and aid digestion.

Spices & herbs · 345 kcal/100 gFigs (anjeer)Dried anjeer

High in fibre, which may help relieve constipation.

Fruits · 249 kcal/100 gFlaxseedAlsi

The richest common plant source of omega-3 ALA.

Seeds, nuts & grains · 534 kcal/100 gGarlicLehsun

Crushed garlic forms allicin, studied for heart and immune health.

Spices & herbs · 149 kcal/100 gGingerAdrak

Good evidence that ginger may help ease nausea, including morning sickness.

Spices & herbs · 80 kcal/100 gGrapesAngoor

Dark grapes contain polyphenols such as resveratrol and anthocyanins.

Fruits · 69 kcal/100 gGreen peasMatar

One of the higher-protein vegetables.

Vegetables · 81 kcal/100 gGreen tea

Rich in catechins such as EGCG with antioxidant activity.

Teas & drinks · 1 kcal/100 mlGuavaAmrood / peru

Very high in vitamin C — one guava can cover more than a day’s needs.

Fruits · 68 kcal/100 gHibiscus teaGudhal / roselle tea

Caffeine-free and tangy — good hot or iced.

Teas & drinks · 0 kcal/100 mlJackfruitKathal / phanas

Ripe jackfruit is a source of potassium and vitamin B6.

Fruits · 95 kcal/100 gJamunJava plum / black plum

Low in calories and a good monsoon snack fruit.

Fruits · 60 kcal/100 gKefirFermented milk

Contains a wider range of live cultures than most curds.

Teas & drinks · 41 kcal/100 mlKiwiKiwifruit

Very high in vitamin C.

Fruits · 61 kcal/100 gKombuchaFermented tea

A fizzy, lower-sugar alternative to soft drinks.

Teas & drinks · 18 kcal/100 mlLemonNimbu

Is a source of vitamin C.

Fruits · 29 kcal/100 gLitchiLychee

Very high in vitamin C.

Fruits · 66 kcal/100 gMakhanaFox nut / phool makhana

Very low in fat — a light, crunchy alternative to fried namkeen.

Seeds, nuts & grains · 347 kcal/100 gMangoAam

Is a source of vitamin C and beta-carotene (vitamin A).

Fruits · 60 kcal/100 gMethi seedsFenugreek seeds

Very high in soluble fibre.

Spices & herbs · 323 kcal/100 gMintPudina

Cooling flavour for summer drinks and chutneys.

Spices & herbs · 44 kcal/100 gMoringa leavesDrumstick leaves / sahjan

One of the most nutrient-dense leafy greens, with protein, calcium and iron.

Vegetables · 64 kcal/100 gOatsJai

Contains beta-glucan; about 3 g a day as part of a healthy diet may help lower…

Seeds, nuts & grains · 379 kcal/100 gOkraBhindi / ladyfinger

Is a source of soluble fibre (the ‘slime’), which may support digestion.

Vegetables · 33 kcal/100 gOrangeSantra / Nagpur orange

A good source of vitamin C, which supports normal immune function.

Fruits · 47 kcal/100 gPapayaPapita

Low in calories and a source of vitamin C and folate.

Fruits · 43 kcal/100 gPassion fruitKrishna phal

Very high in fibre for a fruit (the seeds are edible).

Fruits · 97 kcal/100 gPeanutsMoongphali

An affordable source of plant protein.

Seeds, nuts & grains · 567 kcal/100 gPearNashpati / babugosha

A good source of fibre, especially in the skin.

Fruits · 57 kcal/100 gPineappleAnanas

A good source of vitamin C.

Fruits · 50 kcal/100 gPistachiosPista

High in protein and fibre for a nut.

Seeds, nuts & grains · 560 kcal/100 gPomegranateAnar

Rich in polyphenols (punicalagins, anthocyanins) with antioxidant activity.

Fruits · 83 kcal/100 gPumpkinKaddu / lal bhopla

Rich in beta-carotene (vitamin A).

Vegetables · 26 kcal/100 gPumpkin seedsKaddu ke beej / pepitas

Among the best food sources of magnesium.

Seeds, nuts & grains · 559 kcal/100 gQuinoa

A complete plant protein containing all essential amino acids.

Seeds, nuts & grains · 368 kcal/100 gRagiFinger millet / nachni

The richest cereal source of calcium.

Seeds, nuts & grains · 321 kcal/100 gSabja seedsSweet basil seeds / tukmaria

Swells into a cooling gel that is traditionally used in summer drinks like falooda and nimbu…

Seeds, nuts & grainsSattuRoasted gram flour

A cheap, high-protein flour.

Seeds, nuts & grains · 369 kcal/100 gSesame seedsTil

Unhulled til is a rich plant source of calcium (hulled seeds have much less).

Seeds, nuts & grains · 573 kcal/100 gSpinachPalak

Very rich in vitamin K and folate.

Vegetables · 23 kcal/100 gStarfruitKamrakh / carambola

Low in calories and a source of vitamin C.

Fruits · 31 kcal/100 gStrawberryMahabaleshwar strawberry

High in vitamin C for very few calories.

Fruits · 32 kcal/100 gSweet potatoShakarkandi

Orange-fleshed sweet potato is very rich in beta-carotene (vitamin A). Indian white/pink varieties have much less.

Vegetables · 86 kcal/100 gTomatoTamatar

The main dietary source of lycopene — cooking with a little oil makes it easier to…

Vegetables · 18 kcal/100 gTulsiHoly basil

A traditional herb for coughs and colds in Indian homes.

Spices & herbs · 23 kcal/100 gTurmericHaldi

Contains curcumin, studied for anti-inflammatory and antioxidant effects.

Spices & herbs · 312 kcal/100 gWalnutsAkhrot

The nut richest in plant omega-3 ALA.

Seeds, nuts & grains · 654 kcal/100 gWatermelonTarbooz

About 91% water — helps with hydration in Indian summers.

Fruits · 30 kcal/100 g

How to use the Food Benefits A–Z

Tap a letter to see foods starting with it, or tap “All”.
Search by name, Hindi name or nutrient — try “amla”, “calcium” or “seeds”.
Filter by type: fruits, vegetables, seeds & grains, spices & herbs or teas & drinks.
Open any food for nutrients per 100 g, benefits, how much to eat, who should be careful, the best season in India and related HealthSensibly guides.

Frequently asked questions

Where does the nutrition data come from?

Nutrients per 100 g come from USDA FoodData Central, the Indian Food Composition Tables (IFCT 2017) published by ICMR-NIN, and NIN’s Nutritive Value of Indian Foods where IFCT has no entry. Values vary by variety, ripeness and preparation.

Can a single food cure or prevent disease?

No. Foods can support your health as part of a balanced diet, but no single food treats, cures or prevents a disease. That is why we use words like “may support” and “is a source of”.

Which foods support immunity?

No single food “boosts” immunity. Foods rich in vitamin C (amla, guava, orange), vitamin A (carrot, sweet potato) and zinc (pumpkin seeds), eaten as part of a varied diet, support normal immune function.

Why are nutrients shown per 100 g?

100 g is the standard used by food composition tables, so you can compare foods fairly. Each page also says how much people usually eat in a day.

Who should be careful with these foods?

Each food page has a “Who should be careful” section — for example, high-oxalate foods if you form kidney stones, high-potassium foods with kidney disease, and vitamin-K-rich greens if you take warfarin.

Please note: Values are approximate; they vary by recipe, brand, variety and portion size. This page is general information, not medical advice — if you are pregnant, have diabetes, kidney disease, high blood pressure or another condition, or take regular medicines, talk to your doctor or a registered dietitian before changing your diet.

Sources: USDA FoodData Central · ICMR-NIN: Indian Food Composition Tables (IFCT 2017) · NIH NCCIH: Herbs at a glance

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Who wrote and checked this

Written byHealthSensibly Editorial Team

Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.

ReviewReviewed by the HealthSensibly editorial team

We check every tool and guide against the sources listed on the page and update it when guidance changes.

Updated: October 15, 2026 · How we write and review content