Indian Food Calorie Chart - HealthySystem.in
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Weight Loss
EnglishHindi
Weight(gram)
Total Calories
Carbohydrate
in Gramin CaloriesProteinin Gramin CaloriesFatin Gramin Calories
Saturated Fat
Trans FatCholesterolDietry FiberSugarSodiumVitamin A (IU)Vitamin C(mg)CalciumIronAmino Acid Score (Protein Quality)Weight lossHealthWeight GainVitamin K(mcg)Omega 3Omega 6BenefitsSeema QuoteSource
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Created By - Seema Joshi - For Personal Use
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From - HealthySystem.in - A Weight Loss Blog
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I created that by using many Online Sources Like nutritiondata.self.com, myfitnesspal.com and more, I cant guarantee on this data, its Just for getting an idea.
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Date - Sep 2016
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Sizes
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1 Ounce28 Gram1cup= 218g
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1tbsp(table spoon)
14 Gram
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1tsp(teaspoon)
4 Gram
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1 cup whole wheat flour (USDA)
120 Gram 5 Roties
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NOTE% Values are according to 2000 Calorie Diet
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NUTS
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GoodAlmondBadam100575228820.274494144012.241mg102643.7542.53.23.20612065It is also a good source of Riboflavin, Magnesium and Manganese, and a very good source of Vitamin E (Alpha Tocopherol).Very high in omega6 and high in most of Vitamins and Mineralshttp://nutritiondata.self.com/facts/nut-and-seed-products/3085/2
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CashewKaajuRaw100553331231863.2443678003600.5376.71001.62.63.134.1627782It is also a good source of Magnesium, Phosphorus, Copper and Manganese.Very high in omega6 and high in most of Vitamins and Mineralshttp://nutritiondata.self.com/facts/nut-and-seed-products/3095/2
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GoodWalnutAkhrot1006541455.41552.96554660732 mg201.3982.95512.53.22.7907938092It is also a good source of Copper, and a very good source of Manganese.Very high in omega3/omega6 and high in most of Vitamins and Mineralshttp://nutritiondata.self.com/facts/nut-and-seed-products/3138/2
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Raisins (Seedless)
Munakka10029979285310.303080045911mg02.3501.9521.222.53.5729Negative, HIGH in Sugarhttp://nutritiondata.self.com/facts/fruits-and-fruit-juices/2050/2
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FigsAnjeer
driend,uncoocked
10074196912.502.5003161mg1422350.4783.13.12.84.7144It is also a good source of Dietary Fiber.http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1884/2
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DatesKhajoormedjool1002777527026.101.3007661mg149640.9551.622.52.7Negative, HIGH in Sugarhttp://nutritiondata.self.com/facts/fruits-and-fruit-juices/7348/2
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pistachio(dry roasted, without salt added)
Pista100571281122174.1463856010810mg2622.31104.21102.12.83.113.226213636It is also a good source of Vitamin B6, Copper and Manganese.
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Fruits
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GoodAppleSebMedium182952590.401.602.6004192mg98.38.410.90.2313.12.72416.478.3good source of Dietary Fiber and Vitamin C.http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2
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Good
Pomegranates
Anar100831967.625.619.8004143mg010.210mg0.3mg332.816.479good source of Dietary Fiber and Folate, and a very good source of Vitamin C and Vitamin K.http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2038/2
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GoodBananaKela100892382.613.702.8003121mg648.750.3622.72.82.80.52746good source of Dietary Fiber, Vitamin C, Potassium and Manganese, and a very good source of Vitamin B6.http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2
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GoodPapayaPapita100399.835.80.620.11.200263109461.8240.174.3422.6256good source of Dietary Fiber and Potassium, and a very good source of Vitamin A, Vitamin C and Folate.http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1985/2
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GoodPineapple100501347.20.51.80.110011015847.8130.3813.63.22.10.71723good source of Dietary Fiber, Thiamin, Vitamin B6 and Copper, and a very good source of Vitamin C and Manganese.http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2019/2
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GooseberrieAmla1004410.236.20.930.64.9004129027.7250.34.74.92.346271good source of Vitamin A, Potassium and Manganese, and a very good source of Dietary Fiber and Vitamin C.http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1902/2
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Vegitables
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GoodCucumberKheera100153.612.50.71.60.10.9000221052.8160.36254.51.516.422good source of Dietary Fiber, Thiamin, Vitamin B6, Folate, Pantothenic Acid, Magnesium, Phosphorus, Potassium, Copper and Manganese, and a very good source of Vitamin C and Vitamin K.Good in Vitamins and Mineralshttp://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2440/2
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GoodSpinachPalak100233.612.82.970.43.30.102079937628.1992.7119551.448313826A Big Source of All Vitamins/Minerals/fattyAcids, But high in Sodium
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GoodCorianderDhaniyan100233.713.52.15.20.54.4003146674827671.8551.331040A Good Source of All Vitamins/Minerals/fattyAcids, But high in Sodium
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Curry LeavesCurry Patta10010818.76.116.448300.945326.8133The good: This food is very low in Cholesterol and Sodium. It is also a good source of Vitamin B6, Folate, Calcium, Magnesium, Phosphorus, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin E (Alpha Tocopherol), Vitamin K, Iron and Manganese. Read More http://nutritiondata.self.com/facts/spices-and-herbs/185/2#ixzz4I9850CFG
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PotatoAaloo1009321.2852.570.11.1002110109.6151.11093.243.121343This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin C, Vitamin B6, Potassium and Manganese.
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OnionPyaz100409.336.11.13.10.10.80024427.4230.22243.31.9413The good: This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C. The bad: A large portion of the calories in this food come from sugars. Read More http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2501/2#ixzz4I9AwRAlf
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GoodTomatoTamatar100183.914.20.92.10.21.70013583312.7100.352551.4380The good: This food is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese. The bad: A large portion of the calories in this food come from sugars.
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Bottle GourdGhiya
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Ladyfinger (cooked, boiled, drained, without salt)
Bhindi
cooked, boiled, drained, without salt
100224.915.71.94.60.21.80032628316.3770.379551.540145The good: This food is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Protein, Riboflavin, Niacin, Phosphorus, Potassium, Zinc and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Vitamin B6, Folate, Calcium, Magnesium and Manganese. The bad: A large portion of the calories in this food come from sugars.
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Bitter Gourd(Raw)
KarelaRaw100173.713.112.40.21.40030547184190.4551.5The good: This food is low in Sodium, and very low in Cholesterol. It is also a good source of Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid, Iron and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Folate, Magnesium, Potassium, Zinc and Manganese.
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Eggplant(cooked, boiled, drained, with salt)
baingan
cooked, boiled, drained, with salt)
100338.1330.820.21.90033239371.360.3634.62.81.11578The good: This food is very low in Saturated Fat and Cholesterol. It is also a good source of Vitamin K, Thiamin, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Dietary Fiber. The bad: This food is very high in Sodium, and a large portion of the calories in this food come from sugars.
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cluster beansGuar(gavar fali)1001611300003000013%6%Very high in calcium, dietary fiber, iron, phosphorus
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Capsicum(also called Peppers, Green and Raw)
Shimla MirchGreen and Raw100204.616.50.92.10.21.40.1022337080.4100.365551.37.4854The good: This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Thiamin, Niacin, Folate, Magnesium and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Potassium and Manganese. The bad: A large portion of the calories in this food come from sugars.
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Good
Green chili(green raw)
Hari MirchiGreen Raw100409.533.424.90.21.7001571179242181.28755214.35104The good: This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Thiamin, Riboflavin, Niacin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Potassium, Copper and Manganese. The bad: A large portion of the calories in this food The good: This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Thiamin, Riboflavin, Niacin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Potassium, Copper and Manganese. The bad: A large portion of the calories in this food come from sugars.
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Cabbage (Raw)
Patta gobhiRaw100255.8211.33.10.10.80033189836.6400.558551.37617The good: This food is very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin, Calcium, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate and Manganese. The bad: A large portion of the calories in this food come from sugars.
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CauliflowerPhool CobhiRaw100255.319.324.80.10.80032301346.4220.410354.81.3163711The good: This food is very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese. The bad: A large portion of the calories in this food come from sugars.
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