Indian Food Exchange Manual

Based on ICMR-NIN Standard Guidelines (Revised Clinical Edition)

Understanding the Exchange System

The Food Exchange System is a standard clinical method that groups similar foods together based on their macronutrient and caloric values. All foods within a specific group/table are "exchanges" or equivalents—meaning you can swap one food item for another in the same category to add variety to your diet chart without altering your total daily calorie or macro targets.

1 Cereal Exchange100 kcal • 2g Protein • 20g Carbs

1 Pulse Exchange100 kcal • 6g Protein • 15g Carbs

1 Milk Exchange100-120 kcal • 6g Protein • 6g Fat

1 Meat/Egg Exchange70 kcal • 7g Protein • 5g Fat

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Showing 162 food items

Food Item & Type	Standard Portion	Raw Weight (g)	Cooked Measure	Calories	Prot (g)	Carbs (g)	Fat (g)
●Wheat Flour (Atta)(Vegan)	1 medium Roti	30g	1 Roti (6")	100 kcal	3g	22g	0.5g
●Basmati Rice (Raw)(Vegan)	1/3 cup raw	30g	1 cup cooked	105 kcal	2.2g	23g	0.2g
●Brown Rice (Raw)(Vegan)	1/3 cup raw	30g	1 cup cooked	110 kcal	2.5g	23g	0.8g
●Ragi Flour (Finger Millet)(Vegan)	3 tbsp raw	30g	1 medium Roti / porridge cup	98 kcal	2.2g	22g	0.4g
●Bajra Flour (Pearl Millet)(Vegan)	3 tbsp raw	30g	1 medium Roti	108 kcal	3.5g	20g	1.5g
●Jowar Flour (Sorghum)(Vegan)	3 tbsp raw	30g	1 medium Roti	104 kcal	3.1g	21g	0.6g
●Rolled Oats (Raw)(Vegan)	1/3 cup	30g	1 cup cooked porridge	117 kcal	5g	20g	2g
●Suji / Semolina (Raw)(Vegan)	3 tbsp raw	30g	1/2 cup cooked Upma	105 kcal	3.6g	22g	0.3g
●Poha (Beaten Rice)(Vegan)	1/2 cup raw	30g	1 cup cooked Poha	104 kcal	2g	23g	0.4g
●Murmura (Puffed Rice)(Vegan)	2 cups	30g	2 cups dry	102 kcal	2.2g	23g	0.1g
●Whole Wheat Bread(Vegan)	1.5 slices	40g	Direct	100 kcal	4g	20g	1.2g
●Multigrain Bread(Vegan)	1.5 slices	42g	Direct	105 kcal	4.5g	19g	1.5g
●Dalia (Broken Wheat)(Vegan)	3 tbsp raw	30g	1 cup cooked Khichdi	103 kcal	3.5g	21g	0.4g
●Macaroni / Pasta (Raw)(Vegan)	1/3 cup raw	30g	1 cup cooked	105 kcal	3.6g	22g	0.5g
●Vermicelli / Sewian (Raw)(Vegan)	3 tbsp raw	30g	1/2 cup cooked	105 kcal	3g	22g	0.3g
●Cornflakes(Vegan)	3/4 cup	30g	Direct with milk	107 kcal	2.1g	25g	0.1g
●Muesli (No Sugar)(Vegan)	1/3 cup	30g	Direct with milk	110 kcal	3.2g	21g	2g
●Maida (Refined Flour)(Vegan)	3 tbsp raw	30g	1 Naan portion	105 kcal	3g	22g	0.3g
●Singhara Atta (Water Chestnut)(Vegan)	3 tbsp raw	30g	1 Paratha portion	105 kcal	2g	24g	0.2g
●Kuttu Atta (Buckwheat)(Vegan)	3 tbsp raw	30g	1 Roti/Poori portion	102 kcal	3.8g	21g	0.7g
●Rajgira Atta (Amaranth)(Vegan)	3 tbsp raw	30g	1 medium Roti	108 kcal	4.2g	19g	1.8g
●Foxtail Millet (Raw)(Vegan)	3 tbsp raw	30g	1 cup cooked	105 kcal	3.6g	18g	1.2g
●Little Millet (Raw)(Vegan)	3 tbsp raw	30g	1 cup cooked	102 kcal	2.9g	19g	1.5g
●Barnyard Millet (Raw)(Vegan)	3 tbsp raw	30g	1 cup cooked	100 kcal	3.3g	18g	1.1g
●Quinoa (Raw)(Vegan)	1/3 cup raw	30g	1 cup cooked	111 kcal	4.2g	19g	1.8g
●Sweet Corn (Kernels)(Vegan)	1/2 cup raw	80g	1/2 cup boiled	70 kcal	2.2g	15g	1g
●Popcorn (Air popped)(Vegan)	3 cups dry	30g	3 cups popped	110 kcal	3g	21g	1.2g
●Sabudana (Tapioca Pearls)(Vegan)	3 tbsp raw	30g	1/2 cup cooked Khichdi	105 kcal	0.1g	26g	0g
●Moong Dal (Yellow Split)(Vegan)	3 tbsp raw	30g	1 bowl (150ml)	104 kcal	7.2g	18g	0.4g
●Masoor Dal (Red Split)(Vegan)	3 tbsp raw	30g	1 bowl (150ml)	103 kcal	7.5g	18g	0.3g
●Toor / Arhar Dal (Yellow)(Vegan)	3 tbsp raw	30g	1 bowl (150ml)	102 kcal	6.8g	17g	0.5g
●Chana Dal (Bengal Gram)(Vegan)	3 tbsp raw	30g	1 bowl (150ml)	108 kcal	6.2g	18g	1.5g
●Urad Dal (Split/Whole)(Vegan)	3 tbsp raw	30g	1 bowl (150ml)	104 kcal	7.2g	17g	0.4g
●Rajma (Kidney Beans)(Vegan)	3 tbsp raw	30g	1 bowl (150ml)	102 kcal	6.9g	18g	0.3g
●Kabuli Chana (White Chickpeas)(Vegan)	3 tbsp raw	30g	1 bowl (150ml)	108 kcal	6g	18g	1.5g
●Kala Chana (Black Chickpeas)(Vegan)	3 tbsp raw	30g	1 bowl (150ml)	104 kcal	6.5g	17g	1.4g
●Lobia (Black Eyed Peas)(Vegan)	3 tbsp raw	30g	1 bowl (150ml)	101 kcal	7g	17g	0.4g
●Green Gram (Sabut Moong Whole)(Vegan)	3 tbsp raw	30g	1 bowl cooked / sprouted	100 kcal	7.2g	17g	0.3g
●Soya Chunks / Granules (Dry)(Vegan)	1/2 cup dry	25g	1 cup boiled chunks	86 kcal	13g	8g	0.1g
●Besan (Gram Flour)(Vegan)	3 tbsp raw	30g	1 Chilla portion	108 kcal	6.6g	17g	1.5g
●Roasted Bengal Gram (Bhuna Chana)(Vegan)	3 tbsp	30g	Direct snack	110 kcal	6.6g	18g	1.6g
●Green Peas (Dry / Safed Vatana)(Vegan)	3 tbsp raw	30g	1/2 cup cooked	102 kcal	6g	18g	0.3g
●Moth Beans (Matki Split)(Vegan)	3 tbsp raw	30g	1/2 cup cooked	103 kcal	6.8g	18g	0.5g
●Horse Gram (Kulthi Dal)(Vegan)	3 tbsp raw	30g	1 bowl soup/cooked	99 kcal	6.6g	17g	0.2g
●Soybeans (Dry)(Vegan)	2 tbsp raw	25g	1/2 cup cooked	109 kcal	9g	7g	5g
●Cow Milk (Toned 3% Fat)(Veg)	1 glass / mug	200ml	Direct	116 kcal	6.4g	9.2g	6g
●Buffalo Milk (Whole)(Veg)	1/2 glass	100ml	Direct	117 kcal	4.3g	5g	9g
●Skimmed Milk (0.5% Fat)(Veg)	1.5 glasses	300ml	Direct	105 kcal	9.6g	14g	0.3g
●Double Toned Milk (1.5% Fat)(Veg)	1.25 glasses	250ml	Direct	117 kcal	8.2g	12g	3.7g
●Curd / Dahi (Cow Milk)(Veg)	1 cup	200g	Direct	120 kcal	6.4g	9g	6g
●Curd / Dahi (Skimmed Milk)(Veg)	1.5 cups	300g	Direct	105 kcal	10g	14g	0.3g
●Paneer (Whole Milk Cow)(Veg)	2" cube portion	40g	Grilled/Cooked	112 kcal	7.2g	1g	9g
●Paneer (Low Fat / Skimmed)(Veg)	3" cube portion	60g	Grilled/Cooked	108 kcal	11.5g	1.2g	3.5g
●Tofu (Soy Paneer)(Vegan)	1 cup cubed	100g	Direct/Sauteed	76 kcal	8.2g	1.9g	4.8g
●Buttermilk / Chaas (Plain)(Veg)	2 large glasses	400ml	Direct	60 kcal	4.2g	6g	1.8g
●Lassi (Plain Sweetened)(Veg)	1/2 glass	100ml	Direct	95 kcal	3g	14g	3g
●Greek Yogurt (Plain)(Veg)	1 small tub	100g	Direct	95 kcal	9g	4g	4.5g
●Khoya / Mawa(Veg)	1.5 tbsp	25g	Direct/Sweet base	102 kcal	4g	6.2g	7g
●Cheese Slice (Processed)(Veg)	1 slice	20g	Direct	62 kcal	4g	0.5g	5g
●Mozzarella Cheese(Veg)	3 tbsp grated	25g	Direct	70 kcal	5.5g	0.6g	5.2g
●Ghee (Cow Milk)(Veg)	1 tsp	5g	Applied directly	45 kcal	0g	0g	5g
●Whole Egg(Egg)	1 large	55g	Boiled/Poached/Omelette	72 kcal	6.3g	0.4g	4.8g
●Egg Whites(Egg)	3 large egg whites	90g	Scrambled/Boiled	51 kcal	11g	0.6g	0.1g
●Chicken Breast (Skinless)(Non-Veg)	1 medium breast piece	100g	Grilled/Boiled	120 kcal	25g	0g	2.1g
●Chicken Thigh (Skinless)(Non-Veg)	1 leg/thigh piece	100g	Curry/Grilled	145 kcal	20g	0g	7g
●Fish (Rohu / Katla Raw)(Non-Veg)	1 medium fillet	100g	Fish curry/Grilled	98 kcal	18g	0g	2.5g
●Fish (Salmon / Pomfret)(Non-Veg)	1 small fillet	80g	Grilled/Pan seared	115 kcal	16g	0g	5.5g
●Canned Tuna (In Water)(Non-Veg)	1/2 cup drained	80g	Direct to salad	86 kcal	19.5g	0g	0.5g
●Prawns / Shrimp (Cleaned)(Non-Veg)	8-10 medium raw	100g	Sauteed/Curry	85 kcal	19g	0.8g	0.9g
●Goat Meat (Lean Cuts)(Non-Veg)	3 small cubes	80g	Curry cooked	112 kcal	16.5g	0g	4.8g
●Mutton / Lamb (Chops/Shank)(Non-Veg)	2 pieces	80g	Curry cooked	148 kcal	15g	0g	9.5g
●Potato (Raw)(Vegan)	1 medium	100g	Boiled/Mashed	97 kcal	1.6g	22g	0.1g
●Sweet Potato (Raw)(Vegan)	1 small	80g	Boiled/Roasted	88 kcal	1.2g	20g	0.1g
●Colocasia (Arbi Raw)(Vegan)	2 small	80g	Boiled/Sautéed	78 kcal	1.4g	17g	0.1g
●Yam (Jimikand Raw)(Vegan)	1 thick slice	80g	Boiled/Curry cooked	84 kcal	1.2g	19g	0.1g
●Tapioca / Cassava (Raw)(Vegan)	1 small portion	70g	Boiled/Chips	110 kcal	0.9g	26g	0.2g
●Beetroot (Raw)(Vegan)	1 large	150g	Salad/Juice	64 kcal	2.2g	14g	0.2g
●Carrot (Red Indian)(Vegan)	2 medium	150g	Salad/Boiled	57 kcal	1.3g	13g	0.3g
●Radish (Mooli)(Vegan)	2 large	200g	Salad/Grated	34 kcal	1.4g	6.8g	0.2g
●Turnip (Shalgam)(Vegan)	2 medium	150g	Boiled/Curry	42 kcal	1.2g	9g	0.2g
●Cucumber (Kheera)(Vegan)	1 large	200g	Salad portion	30 kcal	1g	5.5g	0.2g
●Spinach (Palak Leaves)(Vegan)	3 cups raw	150g	1/2 cup cooked	35 kcal	3g	4.2g	0.4g
●Bottle Gourd (Lauki / Ghiya)(Vegan)	2 cups raw	200g	1 cup cooked Sabi	24 kcal	0.4g	5g	0.2g
●Ridge Gourd (Torai)(Vegan)	2 cups raw	200g	1 cup cooked Sabzi	34 kcal	1g	7g	0.2g
●Bitter Gourd (Karela)(Vegan)	1.5 medium raw	120g	1/2 cup cooked	30 kcal	1.8g	6g	0.2g
●Cabbage (Patta Gobhi)(Vegan)	2 cups shredded	150g	1 cup cooked	37 kcal	2g	8g	0.1g
●Cauliflower (Phool Gobhi)(Vegan)	2 cups florets	150g	1 cup cooked	39 kcal	3g	7.5g	0.4g
●Broccoli (Florets)(Vegan)	2 cups florets	150g	1 cup steamed	51 kcal	4.2g	9.8g	0.5g
●Lady Finger (Bhindi)(Vegan)	1.5 cups chopped	120g	1 cup cooked	40 kcal	2.3g	8.5g	0.2g
●French Beans / Gwar Phali(Vegan)	1 cup chopped	100g	1/2 cup cooked	26 kcal	1.7g	5g	0.1g
●Capsicum / Shimla Mirch(Vegan)	1 large	120g	Sautéed salad/cook	24 kcal	1.1g	5.2g	0.2g
●Tomato (Tamatar)(Vegan)	2 medium	150g	Direct/Salad	27 kcal	1.3g	5.8g	0.3g
●Onion (Pyaaz)(Vegan)	1 large	100g	Salad/Sauteed	40 kcal	1.1g	9.3g	0.1g
●Fenugreek Leaves (Methi)(Vegan)	2 cups raw	100g	1/3 cup cooked	34 kcal	3.2g	4.5g	0.5g
●Amaranth Leaves (Chaulai)(Vegan)	2 cups raw	100g	1/3 cup cooked	32 kcal	3.5g	4g	0.4g
●Mustard Greens (Sarson Saag)(Vegan)	2 cups raw	100g	1/3 cup cooked	28 kcal	2.8g	3.8g	0.4g
●Mushroom (White Button)(Vegan)	1 packet	200g	1 cup sautéed	44 kcal	6.2g	6.5g	0.6g
●Zucchini (Green/Yellow)(Vegan)	1 medium	150g	Steamed/Sautéed	25 kcal	1.8g	4.6g	0.3g
●Tinda (Apple Gourd)(Vegan)	2 medium raw	150g	1/2 cup cooked	28 kcal	1g	5.8g	0.2g
●Pointed Gourd (Parwal)(Vegan)	6-8 small raw	120g	1/2 cup cooked	24 kcal	2g	2.6g	0.2g
●Ash Gourd (Petha Raw)(Vegan)	2 cups diced	200g	Juice / Cooked	26 kcal	0.8g	5.6g	0.1g
●Eggplant / Brinjal (Baingan)(Vegan)	1 large	200g	1 cup Bharta	50 kcal	2g	11g	0.3g
●Drumstick (Moringa Pods)(Vegan)	2 long pods	100g	Boiled/Sambhar	37 kcal	2.5g	8.5g	0.2g
●Lotus Stem (Kamal Kakdi)(Vegan)	1 medium stem	80g	Boiled/Stir fry	59 kcal	2g	13g	0.1g
●Apple (Seb)(Vegan)	1 medium	120g	Direct	62 kcal	0.3g	15g	0.2g
●Banana (Kela)(Vegan)	1 medium/small	70g	Direct	65 kcal	0.8g	16g	0.2g
●Papaya (Papeeta)(Vegan)	1.5 cups cubed	200g	Direct	64 kcal	0.6g	15g	0.2g
●Watermelon (Tarbooj)(Vegan)	2 cups cubed	250g	Direct	75 kcal	1.5g	18g	0.3g
●Muskmelon (Kharbooza)(Vegan)	2 cups cubed	220g	Direct	66 kcal	1.2g	16g	0.2g
●Orange (Santra)(Vegan)	1 large	150g	Direct	70 kcal	1.3g	16g	0.2g
●Sweet Lime (Mosambi)(Vegan)	1 large	150g	Direct / Fresh juice	65 kcal	1.1g	15g	0.2g
●Pomegranate (Anar)(Vegan)	1/2 cup arils	80g	Direct seeds	66 kcal	1.3g	15g	0.9g
●Guava (Amrood)(Vegan)	1 medium	120g	Direct	68 kcal	3g	16g	1g
●Grapes (Angoor)(Vegan)	15-20 small	90g	Direct	62 kcal	0.6g	16g	0.3g
●Mango (Aam)(Vegan)	1/2 medium slice	80g	Direct slices	60 kcal	0.6g	15g	0.3g
●Pineapple (Ananas)(Vegan)	1 cup diced	120g	Direct	60 kcal	0.6g	16g	0.1g
●Pear (Nashpati)(Vegan)	1 medium	130g	Direct	74 kcal	0.5g	18g	0.2g
●Peach (Adoo)(Vegan)	1 medium	150g	Direct	58 kcal	1.3g	14g	0.3g
●Plum (Aloo Bukhara)(Vegan)	3 small	120g	Direct	55 kcal	0.8g	13g	0.3g
●Kiwi Fruit(Vegan)	1 large	90g	Direct slices	55 kcal	1g	13g	0.4g
●Custard Apple (Sharifa)(Vegan)	1/2 medium	70g	Direct pulp	70 kcal	1.2g	17g	0.2g
●Strawberry(Vegan)	10-12 medium	180g	Direct	58 kcal	1.2g	14g	0.5g
●Plum/Amla (Indian Gooseberry)(Vegan)	4-5 medium	100g	Direct / Juice	48 kcal	0.9g	11g	0.1g
●Chiku (Sapodilla)(Vegan)	1 small	60g	Direct	50 kcal	0.3g	12g	0.7g
●Litchi(Vegan)	8-10 pieces	90g	Direct peeled	60 kcal	0.7g	15g	0.4g
●Black Plum (Jamun)(Vegan)	1 cup	120g	Direct snack	72 kcal	0.9g	16g	0.3g
●Jackfruit (Raw/Kathal)(Vegan)	1 cup cubed	100g	Cooked curry	95 kcal	1.7g	23g	0.6g
●Figs Fresh (Anjeer)(Vegan)	2 medium	100g	Direct	74 kcal	0.8g	19g	0.3g
●Dry Dates (Chhuara)(Vegan)	2 pieces	20g	Soaked/Direct	56 kcal	0.5g	14g	0.1g
●Raisins (Kishmish)(Vegan)	1.5 tbsp	20g	Oats/Salad top	60 kcal	0.6g	16g	0.1g
●Almonds (Badam)(Vegan)	10-12 pieces	12g	Soaked & peeled	70 kcal	2.5g	2.6g	6g
●Walnuts (Akhrot)(Vegan)	4 whole halves	12g	Soaked/Direct	78 kcal	1.8g	1.6g	7.8g
●Cashew Nuts (Kaju)(Vegan)	8-10 pieces	12g	Direct snack	66 kcal	2.2g	3.6g	5.2g
●Pistachios (Pista)(Vegan)	15-18 pieces	12g	Direct unsalted	68 kcal	2.4g	3.2g	5.4g
●Peanuts (Moongfali)(Vegan)	1.5 tbsp raw	15g	Roasted/Boiled	85 kcal	3.9g	2.4g	7.2g
●Flaxseeds (Alsi)(Vegan)	1 tbsp	10g	Roasted/Ground	53 kcal	1.8g	2.9g	4.2g
●Chia Seeds(Vegan)	1 tbsp	10g	Soaked in water	49 kcal	1.7g	4.2g	3.1g
●Pumpkin Seeds(Vegan)	1 tbsp	10g	Roasted snack	56 kcal	3g	1.1g	4.9g
●Sunflower Seeds(Vegan)	1 tbsp	10g	Roasted snack	58 kcal	2.1g	2g	5.1g
●Sesame Seeds (Til)(Vegan)	1 tbsp	10g	Roasted/Dry mix	57 kcal	1.8g	2.3g	5g
●Watermelon Seeds (Magaz)(Vegan)	1 tbsp	10g	Ground to paste/Roast	56 kcal	2.8g	1.5g	4.7g
●Dry Coconut (Kopra)(Vegan)	1 small piece	15g	Grated directly	99 kcal	1g	3.5g	9.7g
●Fresh Coconut (Grated)(Vegan)	3 tbsp grated	30g	Garnish/Direct	106 kcal	1g	4.5g	10g
●Mustard Oil (Sarson Oil)(Vegan)	1 tsp	5g	Cooking base	45 kcal	0g	0g	5g
●Olive Oil (Extra Virgin)(Vegan)	1 tsp	5g	Salad drizzle/cook	45 kcal	0g	0g	5g
●Refined Vegetable Oil(Vegan)	1 tsp	5g	Cooking base	45 kcal	0g	0g	5g
●Coconut Oil (Virgin)(Vegan)	1 tsp	5g	Direct/Cooking	45 kcal	0g	0g	5g
●Sesame Oil (Til Oil)(Vegan)	1 tsp	5g	Cooking base	45 kcal	0g	0g	5g
●Table Butter (Salted)(Veg)	1 small cube	8g	Spread	58 kcal	0.1g	0g	6.5g
●White Butter (Homemade Makhan)(Veg)	1 tbsp	12g	Direct on Roti	88 kcal	0.1g	0.1g	9.8g
●Peanut Butter (Unsweetened)(Vegan)	2 tsp	10g	Toast spread	59 kcal	2.5g	2g	5g
●Almond Butter(Vegan)	2 tsp	10g	Toast spread	61 kcal	2.1g	1.9g	5.5g
●Mayonnaise (Eggless)(Veg)	2 tsp	10g	Salad dressing	68 kcal	0.1g	0.6g	7.2g
●Green Tea (Plain)(Vegan)	1 cup	2g leaf	Brewed with water	2 kcal	0g	0.2g	0g
●Black Coffee (No Sugar)(Vegan)	1 cup	1 tsp	Brewed with water	3 kcal	0.2g	0.3g	0g
●Lemon Water (Unsweetened / Nimbu Pani)(Vegan)	1 glass	1/2 lemon	Stirred with water & salt	6 kcal	0.1g	1.5g	0g
●Apple Cider Vinegar (ACV)(Vegan)	1 tbsp	15ml	Diluted in warm water	3 kcal	0g	0.1g	0g
●Jeera Water (Cumin infusion)(Vegan)	1 glass	1 tsp seeds	Boiled & strained	4 kcal	0.1g	0.8g	0.1g
●Ajwain Water (Carom infusion)(Vegan)	1 glass	1 tsp seeds	Boiled & strained	5 kcal	0.1g	0.8g	0.1g
●Cinnamon Water (Dalchini infusion)(Vegan)	1 glass	1 small stick	Infused/boiled	3 kcal	0g	0.6g	0g
●Mint / Pudina Water(Vegan)	1 glass	8-10 leaves	Crushed & mixed	2 kcal	0g	0.4g	0g
●Spearmint Tea(Vegan)	1 cup	1 bag	Brewed with water	2 kcal	0g	0.3g	0g