Kitchen Grocery Items (Indian Subcontinent)

Kitchen grocery items are mainly considered as food supply items used in daily meals. Bread making flour, rice, lentils, spices, etc. are commonly used grocery items in our meals, we like to eat every day. We prepare our meals based on our traditions, culture, and climatic conditions. But now a day, many food factories make processed food items such as tin food, Energy Bars which are ready to eat and don't require any cooking. We have listed essential grocery items for cooking regular meals and also added some ready to eat items that can be part of your grocery items. All the listed items below would definitely cover all the necessary ingredients to cook a healthy meal.

Wheat Flour (गेहूं का आटा)

The wheat flour is made by grinding wheat. This is the main thing to make conventional Indian bread and one of the best for a healthy lifestyle. It has high Energy 339Kcal and Protein 13.7 gms per 100 grams which covers most of our daily energy and protein requirements. 

Rice (चावल)

Rice is the seed of grass and starchy cereal grain. It is a consumable item all around the globe. It contains nearly 130Kcal energy and 68 g water per 100 grams. It's consumed in the main course after boiling or steaming processed seeds. 

Lentils (दालें)

Lentils are the most widely eaten item with rice and chapatis. Lentils contain up to 32% dietary fiber, 18% protein per 100 grams. It is easy to cook, easy to serve edible. 

Wheat Granulated Rava (सूजी)

Rava (सूजी) is used as a main ingredient in many food items like Upma, Rawa laddoo, Suji ka halwa. It contains more than 350Kcal Energy, 12 g Protein per 100 grams. It is a very good item to make healthy snacks.

Gram Flour (बेसन)

Gram Flour is a pulse flour, made from good quality chickpeas. It is a rich source of protein up to 22 g and energy 380Kcal per 100 grams. Many healthy food items are prepared using this staple ingredient.

Sugar (चीनी)

Sugar is made from sugarcane in the Indian subcontinent. It has soluble carbohydrates and tastes sweet, a staple ingredient for sweet food items.   

Tea (चाय)

Tea is the most common beverage in India and around the globe. It is made from Camellia sinensis leaves. It contains 11 mg caffeine, 18 mg potassium per 100 grams.  

Coffee

Coffee is a brewed beverage made from coffee beans. It contains 40 mg caffeine and 49 mg potassium per 100 grams.

Mixed Spices (तैयार मसाले)

Mixed spices are a mixture of different spices but in a balanced manner. Many ready to eat mixed spices are available nowadays, so we don't have to remember their mixing quantities to prepare our meals.

Salt (नमक)

Salt, also known as sodium chloride is a mineral that makes our meals salty. It contains 38700 mg sodium per 100 grams. It can be white and black in color. White is mainly used in meals and black in salads, chats, snacks.

Red Pepper (लाल मिर्च)

To make our meals spicy, we use red pepper powder. It is made up of crushed red chili peppers and makes our meals taste good.

Black Pepper (काली मिर्च)

Black pepper is a fruit of a vine. It contains piperine antioxidant, which helps to prevent cell damage from free radicals. It's mostly used in tea, salads, curd, etc. 

Turmeric (हल्दी)

Turmeric is a plant's root, used as a spice in meals. It is the main spice in curry. It has also health benefits, especially healing breathing problems. 

Caraway (जीरा)

Caraway is also known as Persian cumin (Carum carvi). It is used as a spice in meals and in herbal medicines. 

Carom Seeds (अजवाइन)

Carom seeds also known as ajwain is an edible item. It is used in many Indian cuisines for its aroma and health benefits. 

Fennel Seeds (सौंफ)

Fennel seeds are dried pale green or brown seeds, used in many cuisines. It has various health benefits and helps in relieving ailments like asthma, stomach gas, diabetes, congestion. 

Coriander (धनिया)

Coriander is a seed from the coriander plant (Coriandrum sativum). It is a spice used in meals both as a whole seed and in powder form. Its green leaves are also used in meals.  

Cloves (लौंग)

Cloves are aromatic buds of Syzygium aromaticum. It contains fiber, vitamins, and minerals. It is used to add flavors to the food.

Sesame (तिल)

Sesame is a flowering plant. Its seed is used in food. Sesame seeds are a rich source of Protein (18 g/100 g), Potassium (468 mg/100 g), Energy (570 Cal/100 g).

Cardamom (इलायची)

Cardamom is a spice from seeds. It is used in meals and tea. It is a rich source of Protein (11 g/100 g), Potassium (1,119 mg/100 g), Dietary Fiber (28 g/ 100 g).

Cinnamon (दाल चीनी)

Cinnamon is a spice used in meals and for its high dietary fiber. It is obtained from the inner bark of several trees.

Ginger (अदरक)

Ginger roots are widely used as a spice and have powerful medicinal properties. It is mainly used in tea and meals to prevent normal cold and cough.

Garlic (लहसुन)

Garlic is a spice used in meals and a herb used to treat blood and heart problems.  

Mustard Oil (सरसों का तेल)

Mustard oil is made from mustard seeds. It contains 100g/100g Fat and 880Cal/100g Energy. It is mainly used for cooking in northern India.  

Coconut Oil (नारियल का तेल)

Coconut oil is extracted from the kernel of a mature coconut. It contains 100g/100g Fat and 860Cal/100g Energy. It is mainly used for cooking in southern India.  

Refined Oil

Refined oil is processed oil. In the refineries, chemicals are added to the cooking oil to extract fat and cholesterol. According to refineries, it's safe to cook. 

Clarified butter (घी)

Clarified butter is made by melting the butter and extracting fat from it. It is the purest form of butter. It is mainly used to fry, in cooked lentils, and apply on chapatis. 

Potato

Potatoes are low in calories but high in nutrients like protein and potassium. It is also a rich source of many minerals and vitamins. It is a starchy root vegetable mostly used in every meal in India. 

Onion

Onion is a vegetable used in cooking around the world. It is a rich source of potassium (146mg/100g) and antioxidants. 

Tomato

Tomato is an edible fruit from the Solanum Lycopersicum plant. It is eaten like a vegetable and contains 14mg/100g vitamin c and phytochemical lycopene (a carotenoid antioxidant). 

Vegetables

Vegetables are plants or parts of plants that are eaten by humans in their daily meals. Vegetables are a good source of fiber, minerals, antioxidants which provide many health benefits. 

Salad Leaves

Salad leaves are leafy vegetables, plant leaves, or herbs. They are consumed as a salad with meals. They can be served as raw, fry, or cooked. 

Fruits

Fruits are formed after flowering in plants. They are rich in fiber, nutrients, and antioxidants. A fruit-rich diet always helps you to stay healthy.  

Milk

Milk is produced by mammals. It is a rich source of vital nutrients. It contains approximately 3.4g/100g Protein, 44mg/100g Sodium, 150mg/100g Potassium, and 42Cal/100g Energy.

Curd

Curd is a dairy product obtained by the curdling process. It contains 11g/100g Protein, 104mg/100g Potassium, 364mg/100g Sodium, 98Cal/100g Energy. It is an important everyday diet item in India. 

Bread (ब्रेड)

Bread is commonly used in breakfasts to make toasts, with jam, butter, as a sandwich. Brown bread is a better choice over white bread, it contains no cholesterol, no trans-fat, and tastes good.

Fine Flour (मैदा)

Fine flour is more shelf-stable than whole wheat flour. It contains 13 g protein, 339 Kcal energy per 100 grams. It is mostly used for baked cooking, in pastries, cake, momos, snacks, etc.

Sattu Gram Flour (सत्तू का आटा)

Sattu gram flour is a source of protein. It is equally like a meal or can be a secondary ingredient of dishes. Some people also make sattu drinks with sattu, onion, chaat masala, black salt, etc. Very good ready to eat meal.

Barley Flour (जौ का आटा)

Barley flour is made by grinding barley grains. It is one of the oldest and healthiest food item known to mankind. It contains both soluble and insoluble fiber to provide long term health benefits.

Dry Fruits (बादाम, काजू, अखरोट आदि)

Dry fruits are fruits that are dried in the sun or through dehydrators. Very rich source of potassium, sodium, and energy. 

Egg

The egg is rich in nutrients. It is laid by females animals such as fish, birds, chickens. It contains 13g/100g Protein, 373mg/100g Cholesterol, 11g/100g Fat, 55Cal/100g Energy.

Butter (मक्खन)

Butter is made from milk or cream. It contains 700 Cal, 200 mg Cholesterol, 80 g Fat per 100 grams. It melts at room temperature and mostly eaten with bread.   

Paneer (पनीर)

Paneer is a dairy product made by curdling milk by lemon juice or fruit-derived acid. It is also known as fresh cheese and a very rich source of protein (18 g/100 g) and energy (260Kcal/100g).

Cheese

Cheese is a dairy product made from milk. It is a very rich source of protein (18 g/100 g), Sodium (1,671 mg/100 g), Cholesterol (100 mg/100 g), and energy (400Kcal/100g).

Yogurt

Yogurt is a dairy product made from bacterial fermentation of milk. Yogurt is different from curd, the curd is made by curdling the milk with lemon juice, vinegar, or curd while yogurt is made from bacterial fermentation known as yogurt culture.

Sweet Yogurt

Sweet Yogurt is a dairy product made from bacterial fermentation of milk. It is also known as the Bengali dessert item. It is made by adding sugar in milk and the bacterial fermentation process is the same as in yogurt. Most people also use curd for the fermentation process which is a different product, known as Misti Doi.

Fruit Jam (फ्रूट जेम)

Fruit Jam is made from fruit preserves and sugar. It is easy to use item, mainly used with bread, Chapati. It is amazing food especially loved by kids.

Sauce (सॉस)

The sauce is a semi-solid food item or cream used in the preparation of many other food items. Many types of sauce like tomato sauce is consumed directly with bread or with snacks.

Honey (शहद)

Honey is also known as a healthy food with several health benefits. It is a sweet, viscous food made by honey bees. 

Condensed Milk

Condensed milk is made from cow's milk by adding sugar or sweetener in it. It is a rich source of protein (8 g/100 g), Potassium (371 mg/100 g), Sodium (127 mg/100 g), and Energy (300 Cal/100 g). It is consumed with bread, chapati, or with fruits, etc.

Butter Milk (छाछ)

Buttermilk is made after churning out butter from cream, It is a fermented dairy liquid. It contains protein (3 g/100 g), Potassium (151 mg/100 g), Sodium (105 mg/100 g), and Energy (40 Cal/100 g). It is consumed with bread, chapati, or simply by adding sugar or salt in it.

Sweet Milk

Sweet milk is a pasteurized milk intended to use directly. It is a tasty dairy product that can be used directly without any heating or boiling. It is a great source of instant energy. It is different from sweet condensed milk. If you want a drink to soothe out your mind and soul anytime throughout the day then sweet milk is a good choice. 

Custard

Custard is a type of dessert made from milk or cream cooked to thicken it. Its consistency depends on its recipe, it can vary from a sauce to a thick cream. It contains 4g/100g Protein, 200mg/100g Potassium. It is a refreshing dessert made with simple ingredients. It is served chilled in the summer and a great way to enjoy it. 

Ice Cream

Ice cream is a sweetened frozen dairy product made from milk, cream, sugar, and some flavors. It is consumed mostly as a dessert.  

Soft Drinks

Soft drinks are made from carbonated water, artificial flavors, and sweeteners. They normally contain 11g/100g sugar and 40Cal/100g Energy. They are normally used to refresh yourself after long driving, sitting, working especially in summer.  

Juice

The juice is made from different types of fruits or vegetables. It normally contains 9g/100g Sugar, 40mg/100g Potassium, and 50Cal/100g Energy.    

Roohafza

The Roohafza is a concentrated squash. It is fruit-filled and used as a summer drink from many generations in India.    

Glucon-D

The Glucon-D is a glucose-based beverage. It's mostly used in scorching summer to retain glucose levels in the body.   

Biscuits

Biscuit is a baked food item made from wheat flour (mostly). It contains approximately 7g/100g Protein, 580mg/100g Sodium, 350Cal/100g Energy. It is mostly eaten with milk, tea, and coffee.   

Snacks (नमकीन)

Snacks are mostly salty food items eaten between meals. These items are commonly liked with tea, coffee, and other beverages.   

Cookies

Cookies are sweet baked food items mostly made by flour and sugar. Some cookies also include oats, chocolate chips, nuts. Cookies contain 6g/100g Protein, 15g/100g Sugar, 524mg/100g Sodium, 24g/100g Fat, and 500Cal/100g Energy.    

Soup

Soup is a liquid food made from vegetable, meat, and water. It is served hot before meals.    

Canned Food (डिब्बा बंद खाना)

Canned food is ready to eat food items, preserved for long term shelf life. Canned food items can be beans, corn, meat, fish, fruits, vegetable, etc.   

Energy Bars

Energy bars are also known as protein bars or supplement bars. Energy bars are made from cereals and nuts. It is a good ready to eat food item.   

Energy Drinks

Energy drinks provide refreshments, a bit extra energy. It may or may not be carbonated. Energy drinks may contain sugar, caffeine, amino acids.    

Ready to Eat Meals

Ready to eat meals doesn't require any cooking process, it is already cooked and packed. It can be directly eaten from its packaging with or without heating it. These are good food items for bachelors, mountainers.