Points of Indian Ingredients
| VEGETABLES [ 1 Cup / 200ml ] | Calories | Fat | Fiber | Points |
| Coriander, chopped | 11 | 0.2 | 0.6 | 0 |
| Fenugreek(methi),chopped | 14 | 0.3 | 0.3 | 0 |
| Mint(pudina), chopped | 14 | 0.2 | 0.6 | 0 |
| Chawli(cow pea) leaves, chopped | 0 | |||
| Bottle gourd(Lauki), chopped | 13 | 0.5 | 0.8 | 0 |
| Ridge gourd(turai), chopped | 15 | 0.1 | 0.6 | 0 |
| Cluster Beans( gaverphalli), chopped | 16 | 0.4 | 3.2 | 0 |
| Radish(muli), chopped | 20 | 0.1 | 0.9 | 0 |
| Ladies finger(Bhindi/okra), chopped | 25 | 0.1 | 0.8 | 0 |
| Tendili, chopped | 26 | 0.2 | 12 | 0 |
| Bitter Gourd(karela), chopped | 28 | 0.2 | 0.9 | 0 |
| Brinjals(baigan), chopped | 30 | 0.4 | 1.6 | 0 |
| Red Pumpkin, chopped | 32 | 0.1 | 0.9 | 0 |
| Drumsticks, chopped | 42 | 0.2 | 6.9 | 0 |
| Yam(suran), chopped | 89 | 0.1 | 0.6 | 2 |
| Purple yam(kand), chopped | 142 | 0.1 | 1 | 3 |
| FRUITS [ 1 Cup / 200ml ] | Calories | Fat | Fiber | Points |
| Muskmelon(kharbooja), chopped | 26 | 0.3 | 0.6 | 0 |
| Papaya, chopped | 45 | 0.1 | 1.1 | 1 |
| Guava, chopped | 66 | 0.4 | 6.8 | 1 |
| Lychee,chopped | 68 | 0.2 | 0.5 | 1 |
| Anar(pomegranate) | 94 | 0.1 | 7.3 | 1 |
| Mango,chopped | 1.4 | 1.4 | 3.4 | 2 |
| Chikoo, chopped | 127 | 1.4 | 3.4 | 2 |
| Custard Apple, chopped | 187 | 0.7 | 1.6 | 3 |
| SUGAR (1 TEASPOON) | Calories | Fat | Fiber | Points |
| Jaggery | 23 | 0 | 0 | 0 |
| CEREALS [ 1 Cup / 200ml ] | Calories | Fat | Fiber | Points |
| Plain Flour( maida) | 383 | 1 | 0.3 | 8 |
| Semolina ( rawa) | 487 | 1.1 | 0.3 | 10 |
| DAIRY [ 1 Cup / 200ml ] | Calories | Fat | Fiber | Points |
| Full fat paneer, chopped | 420 | 33.1 | 0 | 11 |
| Full fat Khoya(mawa) | 595 | 37.8 | 0 | 15 |
| FATS(1 TEASPOON) | Calories | Fat | Fiber | Points |
| Ghee | 45 | 5 | 0 | 1 |
| NUTS & OILSEEDS ( 1 TEASPOON) | Calories | Fat | Fiber | Points |
| Dry coconut, grated | 20 | 1.9 | 0.2 | 1 |
| Fresh coconut, grated | 22 | 2.1 | 0 | 0 |
| CEREALS [ 1 Cup / 200ml ] | Calories | Fat | Fiber | Points |
| Puffed rice (murmura) | 46 | 6 | 0 | 1 |
| Makai flour | 118 | 0.8 | 1.8 | 2 |
| Poha( beaten rice flakes) | 208 | 0.7 | 0.4 | 4 |
| Jowar flour(white millet flour) | 342 | 1.9 | 9.8 | 6 |
| Bajra Flour(black millet flour) | 347 | 2.5 | 1.2 | 7 |
| Whole wheat flour | 368 | 1.8 | 1.9 | 7 |
| Ragi flour | 374 | 1.5 | 4.1 | 7 |
| Buckwheat | 452 | 3.4 | 12 | 9 |
| Barley | 470 | 1.8 | 5.5 | 9 |
| Broken wheat(dalia) | 527 | 2.4 | 2.5 | 10 |
| PULSES [ 1 Cup / 200ml ] | Calories | Fat | Fiber | Points |
| Moong Sprouts | 180 | 0.7 | 2.2 | 3 |
| Matki(moath beans), sprouts | 188 | 0.6 | 2.6 | 3 |
| Soybean flour | 294 | 13.3 | 2.6 | 6 |
| Bengal gram flour (besan) | 305 | 4.6 | 1 | 6 |
| Black eyed peas( lobhiya) | 517 | 1.8 | 7.5 | 10 |
| Split red lentils(Masoor daal) | 521 | 1.1 | 1.1 | 10 |
| Moong(whole green grams) | 541 | 2.1 | 6.6 | 10 |
| Urad daal (split black lentils) | 524 | 2.1 | 1.4 | 10 |
| Matki(moath beans) | 548 | 1.8 | 7.5 | 10 |
| Toovar dal ( arhar) | 549 | 2.8 | 2.5 | 11 |
| Masoor daal( whole red lentils) | 556 | 1.1 | 1.1 | 11 |
| Vaal (field beans) | 562 | 1.3 | 2.3 | 11 |
| Channa daal (split bengal gram) | 590 | 8.7 | 6.4 | 12 |
| Moong daal (split yellow gram) | 606 | 2.1 | 1.4 | 12 |