Know The Nutrition Profile Of These 7 Kitchen Staples

It is often said that the stomach is the key to happiness, and that is absolutely true. A satisfied tummy can make your day good and help you concentrate on your work better. However, a happy and satisfied tummy also includes a healthy digestive system along with filling it with delicious delicacies, and our daily food plays a crucial role in doing the same.

Nowadays, we have all become very cautious about our eating habits. From counting calories to reducing sugar intake, we try our best to keep ourselves healthy. According to a report by the National Centre for Biotechnology Information, it is very important to understand the food you are eating. We should know the nutrients a particular food contains before adding it to our plate. This will help us consume the right quantity of a particular item, which in turn will support our body's ability to function at its best. 

So, in order to help you plan your meal, here are seven common food items and their nutrition profiles:


Eggs are a popular option for breakfast that is consumed all over the world. They are rich in protein, healthy fats, and many other nutrients. According to Healthline, one boiled egg contains approximately 6.3g of protein, 6% of vitamin A as recommended dietary fibre (RDA), 15% of vitamin B as recommended by RDA, 86 mg of phosphorus, and 15.4 mcg of selenium. They can be used to prepare dishes like omelettes, bhurjis, sandwiches, curry, and salads. 


Cucumber is a popular summer and monsoon ingredient that keeps us cool and hydrated during hot summers and humid monsoons. According to Live Science, one cup of cucumber contains about 4% of your daily potassium, 3% of your daily fibre, and 4% of your daily vitamin C. They have an ideal amount of vitamin K, magnesium, potassium, manganese, and vitamin A. This refreshing delight can be enjoyed as a salad, juice, raita, cocktail, or soup.


This gorgeous and juicy kitchen staple is a must in almost every savoury dish. According to Medical News Today, one cup of chopped tomato contains 32 calories (kcal), 170.14 g of water, 1.58 g of protein, 2.2 g of fibre, 5.8 g of carbohydrate, 18 mg of calcium, 427 mg of potassium, 43 mg of phosphorus, and 24.7 mg of vitamin C. Apart from adding to a variety of curries, tomatoes can be enjoyed as salads, chutneys, soups, and salsas.


Milk is another kitchen staple that is widely used all over the world. It is the most popular source of calcium. According to Healthline, one cup of whole cow milk contains 152 calories, 88% water, 8.14 g of protein, 2% calcium, 12 g of carbs, 12 g of sugar, and 8 g of fat. The uses of milk are numerous, starting from making ghee, curd, and paneer to desserts like kheer, ras malai, and gulab jamun. 


Onions are an incredible addition to all kinds of savoury dishes; they help give texture and flavour to many dishes, from a simple curry to chicken biryani. According to Medical News Today, one cup of chopped onion contains 64 calories, 14.9 g of carbohydrate, 0.16 g of fat, 2.72 g of fibre, 6.78 g of sugar, and 1.76 g of protein. Some popular onion-based dishes are onion rings, salad, pakora, and caramelised onions.


Turmeric is a deep golden-orange spice that is known for adding colour, nutrition, and flavour to any food. It also has anti-inflammatory and anti-bacterial properties. According to WebMD, a 2-teaspoon serving of turmeric contains approximately 19 calories, 0.6 g of protein, and 0.2 g of fat. Apart from enhancing your curries and other savoury dishes, this spice can also be consumed as tea and haldi doodh. 


Every lentil has a unique nutrition profile, but they are all incredible sources of protein, fibre, vitamins, iron, potassium, and other nutrients. According to WebMD, one-half cup of cooked lentils contains 140 calories, 0.5g fat, 23g carbs, 9g fibre, 5 mg sodium, and 12 g protein. Some popular lentil dishes are dal makhani, dal puri, khichdi, and dal kachori.