Indian Food Calorie Chart - HealthySystem.in

	A	B	C	D	E	F	G	H	J	K	L	N	O	P	R	S	T	U	V	X	Z	AB	AD	AF	AH	AJ	AL	AN	AR	AT	AV	AY	BA	BC	BE	BJ	BM
1	Weight Loss		English	Hindi			Weight(gram)	Total Calories	Carbohydrate	in Gram	in Calories	Protein	in Gram	in Calories	Fat	in Gram	in Calories	Saturated Fat	Trans Fat	Cholesterol	Dietry Fiber	Sugar	Sodium	Vitamin A (IU)	Vitamin C(mg)	Calcium	Iron	Amino Acid Score (Protein Quality)	Weight loss	Health	Weight Gain	Vitamin K(mcg)	Omega 3	Omega 6	Benefits	Seema Quote	Source

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3		Created By - Seema Joshi - For Personal Use
4		From - HealthySystem.in - A Weight Loss Blog
5		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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7		Date - Sep 2016
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10		Sizes
11			1 Ounce		28 Gram						1cup= 218g
12			1tbsp(table spoon)		14 Gram
13			1tsp(teaspoon)		4 Gram
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15			1 cup whole wheat flour (USDA)		120 Gram		5 Roties
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18		NOTE	% Values are according to 2000 Calorie Diet
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23		NUTS
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25	Good		Almond	Badam			100	575		22	88		20.2	74		49	414	4		0	12.2	4	1mg	1	0	264	3.7	54	2.5	3.2	3.2	0	6	12065	It 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 Minerals	http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2
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27			Cashew	Kaaju	Raw		100	553		33	123		18	63.2		44	367	8	0	0	3	6		0	0.5	37	6.7	100	1.6	2.6	3.1	34.1	62	7782	It is also a good source of Magnesium, Phosphorus, Copper and Manganese.	Very high in omega6 and high in most of Vitamins and Minerals	http://nutritiondata.self.com/facts/nut-and-seed-products/3095/2
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29	Good		Walnut	Akhrot			100	654		14	55.4		15	52.9		65	546	6		0	7	3	2 mg	20	1.3	98	2.9	55	1	2.5	3.2	2.7	9079	38092	It 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 Minerals	http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2
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31			Raisins (Seedless)	Munakka			100	299		79	285		3	10.3		0	308	0		0	4	59	11mg	0	2.3	50	1.9	52	1.2	2	2.5	3.5	7	29		Negative, HIGH in Sugar	http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2050/2
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33			Figs	Anjeer	driend,uncoocked		100	74		19	69		1	2.5		0	2.5	0		0	3	16	1mg	142	2	35	0.4	78	3.1	3.1	2.8	4.7		144	It is also a good source of Dietary Fiber.		http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1884/2
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35			Dates	Khajoor	medjool		100	277		75	270		2	6.1		0	1.3	0		0	7	66	1mg	149		64	0.9	55	1.6	2	2.5	2.7				Negative, HIGH in Sugar	http://nutritiondata.self.com/facts/fruits-and-fruit-juices/7348/2
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37			pistachio(dry roasted, without salt added)	Pista			100	571		28	112		21	74.1		46	385	6		0	10	8	10mg	262	2.3	110	4.2	110	2.1	2.8	3.1	13.2	262	13636	It is also a good source of Vitamin B6, Copper and Manganese.
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45		Fruits
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47	Good		Apple	Seb		Medium	182	95		25	90.4		0	1.6		0	2.6	0		0	4	19	2mg	98.3	8.4	10.9	0.2	31	3.1	2.7	2	4	16.4	78.3	good source of Dietary Fiber and Vitamin C.		http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2
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49	Good		Pomegranates	Anar			100	83		19	67.6		2	5.6		1	9.8	0		0	4	14	3mg	0	10.2	10mg	0.3mg		3	3	2.8	16.4		79	good 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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51	Good		Banana	Kela			100	89		23	82.6		1	3.7		0	2.8	0		0	3	12	1mg	64	8.7	5	0.3	62	2.7	2.8	2.8	0.5	27	46	good 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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53	Good		Papaya	Papita			100	39		9.8	35.8		0.6	2		0.1	1.2	0		0	2	6	3	1094	61.8	24	0.1	7	4.3	4	2	2.6	25	6	good 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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55	Good		Pineapple				100	50		13	47.2		0.5	1.8		0.1	1	0		0	1	10	1	58	47.8	13	0.3	81	3.6	3.2	2.1	0.7	17	23	good 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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57			Gooseberrie	Amla			100	44		10.2	36.2		0.9	3		0.6	4.9	0		0	4		1	290	27.7	25	0.3		4.7	4.9	2.3		46	271	good 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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66		Vegitables
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69	Good		Cucumber	Kheera			100	15		3.6	12.5		0.7	1.6		0.1	0.9	0		0	0	2	2	105	2.8	16	0.3	62	5	4.5	1.5	16.4	2	2	good 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 Minerals	http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2440/2
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71	Good		Spinach	Palak			100	23		3.6	12.8		2.9	7		0.4	3.3	0.1		0	2	0	79	9376	28.1	99	2.7	119	5	5	1.4	483	138	26	A Big Source of All Vitamins/Minerals/fattyAcids, But high in Sodium
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73	Good		Coriander	Dhaniyan			100	23		3.7	13.5		2.1	5.2		0.5	4.4	0		0	3	1	46	6748	27	67	1.8		5	5	1.3	310		40	A Good Source of All Vitamins/Minerals/fattyAcids, But high in Sodium
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75			Curry Leaves	Curry Patta			100	108		18.7			6.1			1					6.4				4	830	0.9		4	5	3		26.8	133	The 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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77			Potato	Aaloo			100	93		21.2	85		2.5	7		0.1	1.1	0		0	2	1	10	10	9.6	15	1.1	109	3.2	4	3.1	2	13	43	This 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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79			Onion	Pyaz			100	40		9.3	36.1		1.1	3.1		0.1	0.8	0		0	2	4	4	2	7.4	23	0.2	22	4	3.3	1.9		4	13	The 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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81	Good		Tomato	Tamatar			100	18		3.9	14.2		0.9	2.1		0.2	1.7	0		0	1	3	5	833	12.7	10	0.3	52	5	5	1.4		3	80	The 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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83			Bottle Gourd	Ghiya
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85			Ladyfinger (cooked, boiled, drained, without salt)	Bhindi	cooked, boiled, drained, without salt		100	22		4.9	15.7		1.9	4.6		0.2	1.8	0		0	3	2	6	283	16.3	77	0.3	79	5	5	1.5	40	1	45	The 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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87			Bitter Gourd(Raw)	Karela	Raw		100	17		3.7	13.1		1	2.4		0.2	1.4	0		0	3	0	5	471	84	19	0.4		5	5	1.5				The 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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89			Eggplant(cooked, boiled, drained, with salt)	baingan	cooked, boiled, drained, with salt)		100	33		8.1	33		0.8	2		0.2	1.9	0		0	3	3	239	37	1.3	6	0.3	63	4.6	2.8	1.1		15	78	The 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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91			cluster beans	Guar(gavar fali)			100	16		11			3			0	0	0		0	3	0	0	0	0	13%	6%								Very high in calcium, dietary fiber, iron, phosphorus
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93			Capsicum(also called Peppers, Green and Raw)	Shimla Mirch	Green and Raw		100	20		4.6	16.5		0.9	2.1		0.2	1.4	0.1		0	2	2	3	370	80.4	10	0.3	65	5	5	1.3	7.4	8	54	The 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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95	Good		Green chili(green raw)	Hari Mirchi	Green Raw		100	40		9.5	33.4		2	4.9		0.2	1.7	0		0	1	5	7	1179	242	18	1.2	87	5	5	2	14.3	5	104	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 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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97			Cabbage (Raw)	Patta gobhi	Raw		100	25		5.8	21		1.3	3.1		0.1	0.8	0		0	3	3	18	98	36.6	40	0.5	58	5	5	1.3	76		17	The 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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99			Cauliflower	Phool Cobhi	Raw		100	25		5.3	19.3		2	4.8		0.1	0.8	0		0	3	2	30	13	46.4	22	0.4	103	5	4.8	1.3	16	37	11	The 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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