Dietary Group |
Moderate (51-150 mg)/ 100gms |
High (> 150 mg)/100 gms |
Cereals and pulses |
Rice bran |
Ragi (kodo) |
Bengal gram (chana), dal |
Bengal gram (chana), whole |
Bengal gram (chana), roasted |
Black gram (urad) dal |
Cow pea (lobia) |
Horse gram (kulthi), whole |
Field bean, dry |
Moth beans |
Green gram (moong), whole |
Red kidney beans (rajmah) |
Green gram (moong), dal |
Soyabean |
Lentil (masoor dal) |
|
Khesari dal |
|
Dry peas |
|
Red gram (arhar/tur) dal |
|
Leafy vegetables |
Ambat chuka (khatti palak) |
Amaranth, tender (chaulai) |
Spinach (palak) |
Beet greens (chukandar ka saag) |
Bathua leaves |
Bengal gram leaves (chana sag) |
Ipomoea leaves (kalmi sag) |
Cauliflower greens |
Paruppu keerai (kulfa) |
Celery leaves |
Susni sag |
Cococasia (arvi) leaves (fresh as well as dried) |
Tamarind leaves, tender |
Coriander leaves |
|
Fetid cassia (chakunda) |
|
Curry leaves |
|
Fenugreek (methi) leaves |
|
Mint leaves |
|
Mustard (sarson) leaves |
|
Parsley |
|
Pumpkin leaves |
|
Radish leaves |
|
Rape leaves |
|
Turnip greens |
Other vegetables |
Cluster beans (guar-ki-phalli) |
Field beans (kulthi), tender |
Ladies finger |
Lotus stem (kamal gatta), dry |
Water chestnut (singhara), dry |
|
Nuts and oilseeds |
Pistachio (pista) |
Almond (badam) |
Walnut (akhrot) |
Coconut, dry |
Water melon seeds |
Gingelly (til) seeds |
|
Mustard seeds (rai) |
|
Piyal seeds (chironji) |
Spices and condiments |
Cardamom (elachi) |
All the major spices |
Nutmeg, fruit |
Tamarind pulp |
Fruits |
Bael fruit |
|
Apricot, dry |
|
Currants, black |
|
Dates, dried |
|
Figs |
|
Lemon sweet |
|
Lime |
|
Mulberry |
|
Phalsa |
|
Raisins |
|
Wood apple |
|
Fishes/seafood |
Anchovy |
All the other fishes except catfish and lobsters |
Ghol |
|
Rohu |
|
Puti |
|
Singhala |
|
Surmai |
|
Milk and milk products |
Cow’s milk |
Buffalo’s milk |
Curds (cow’s milk) |
Paneer (cow’s milk) |
Skimmed milk |
Cheese |
|
Khoa |
|
Skimmed milk powder |
|
Whole milk powder |
Meat and poultry |
Egg |
Snail (ghoongha) |
Finch (bageri) |
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