3530090-Diet-Calories-Chart


1	Standard Measures
2		1 Cup	200 ml
3		1 Bowl	150 ml
4		1 Glass	250 ml
5		1 Table Spoon	15g
6		1 Tea spoon	5g
7
8	MILK AND MILK PRODUCTS
9		Food Stuff	Amount	Calories
10		Cow's Milk	1 cup	135
11		Soya Milk	1 cup	85
12		Toned Milk	1 cup	90
13		Double Toned Milk	1 cup	70
14		Skimmed Milk	1 cup	60
15		Cottage Cheese
16		Cow's Milk	100g	265
17		Buffalo Milk	100g	292
18		Yoghurt (Cow's Milk)	1 Bowl	100
19		Yoghurt (Toned Milk)	1 Bowl	70
20		Youghurt
21		(double toned Milk)	1 Bowl	50
22		Butter Milk	1 cup	30
23		Cream light	1 1/2 tbsp	45
24		Khoya	100g	421
25		Processed cheese	1 Cube (25g)	80
26		Condensed Milk	1/2 Cup	228
27		Powdered Milk	1 tbsp	70
28		Fruits
29	Fruits	Apple	1 Medium (100g)	60
30	Fruits	Banana	1 Medium (100g)	139
31	Fruits	Cherries	10 (70g)	45
32	Fruits	Dates (fried)	10 (100g)	317
33	Fruits	Grapes	20 (100g)	71
34	Fruits	Guava	1 Medium (150g)	75
35	Fruits	Louquat	6 Large (150g)	43
36	Fruits	Mango	1 small (100g)	74
37	Fruits	Musk Mellon	100g	17
38	Fruits	Orange	1 Medium (100g)	72
39	Fruits	Peach	1 Medium (100g)	50
40	Fruits	Pear	1 Medium (100g)	75
41	Fruits	Papaya	100g	32
42	Fruits	Pineapple (fresh)	1 Splice (100g)	46
43	Fruits	Plum	1 small (75g)	39
44	Fruits	Pomegranate	1 small (100g)	65
45		Vegetables
46	Vagetables	Bathula	100g	30
47	Vagetables	Beet root	100g	43
48	Vagetables	Bitter gaourd	100g	20
49	Vagetables	Carrot	1 Medium (60g)	29
50	Vagetables	Cabbage	1 Medium (300g)	80
51	Vagetables	Capsicum	1 Medium (100g)	24
52	Vagetables	Cauliflower	1 Medium (500g)	30
53	Vagetables	Coriander Leaves	100g	20
54	Vagetables	Colocasia	1 Medium (75g)	72
55	Vagetables	Cucumber	1 Medium (150g)	20
56	Vagetables	Fenugreek leaves	100g	15
57	Vagetables	French Beans	100g	26
58	Vagetables	Lady finger	100g	35
59	Vagetables	Lettuce	100g	20
60	Vagetables	Mint Leaves	100g	15
61	Vagetables	Mustard leaves	100g	34
62	Vagetables	Onion	1 Medium (50g)	25
63	Vagetables	Potato	1 Medium (60g)	26
64	Vagetables	Radish	1 Small (150g)	120
65	Vagetables	Spinach	100g	26
66	Vagetables	Sweet Potato	100g	120
67	Vagetables	Tinda	1 Small (50g)	10
68	Vagetables	Tomato	1 Medium (60g)	10
69	Oils	Butter	1 tsp	36
70	Oils	Ghee	1 tsp	45
71	Oils	Margarine	1 tsp	45
72	Oils	Oil	1 tsp	45
73	Oils	Olive Oil	1 tsp
74	Sugar	White Sugar	1 tsp	20
75	Sugar	Honey	1 tsp	15
76	Sugar	Jaggery	5g	19
77	Nuts	Almond	10small (10g)	65
78	Nuts	Coconut (fresh)	10g	45
79	Nuts	Coconut (dry)	15g	99
80	Nuts	Cashew Nut	6 Medium (20g)	120
81	Nuts	Pine nuts	10g	60
82	Nuts	Gound Nut	20 (10g)	60
83	Nuts	Pistachio	10 (10g)	65
84	Nuts	Raisins	10g	30
85	Nuts	Walnut	4 Halves (10g)	70
86
87
88	BEVERAGES
89	NAME	RAW WEIGHT	MEASURE	CALORIES
90	Tea	Low fat milk-1tsp	1 Cup	30
91		Sugar-1tsp
92	Instant coffee	Low fat milk-2tsp	1 Cup	40
93		Sugar-1tsp
94	Espresso coffee	Low fat milk-1/2tsp	1 Cup	55
95		Sugar-1tsp
96		Cream-1/2tsp
97	Mango shake	Mango-50g	1 Glass	249
98		Buffalo milk-150ml
99		sugar-2tsp
100	Fruit punch	Fresh juices	1 Glass	174
101	Lemonade/Mintade	Mint leaves	1 Glass	40
102		Lemon
103		sugar-2tsp
104	Jaljeera		1 Glass	NIL
105	Panna
106	(raw mango juice)	Mango-50g	1 Glass	97
107		Sugar-3tsp
108	Carrot kanji		1 Glass	5
109	Pineapple juice		1 Glass	110
110	Rose water	(Rooh Afza-3tsp)	1 Glass	150
111	Soft drink		300ml	125
112	Tender coconut water		1 Glass	24
113
114	ALCOHOLIC DRINKS
115	NAME	AMOUNT	CALORIES
116	Beer	240ml	110
117	Wine(dry)	100ml	80
118	Wine(sweet)	100ml	142
119	Brandy	30ml	75
120	Champagne(dry)	135ml	105
121	Champagne(sweet)	135ml	160
122	Whisky	30ml	75
123	Gin	30ml	85
124	Rum	30ml	85
125	Sherry(dry)	30ml	45
126
127	(Note: It is healthy to avoid consuming alcohol as much as possible.)
128
129	CEREALS
130	PREPARATION	COOKED	COOKED	CALORIES
131		WT.(G)	MEASURE/NO.
132	Burghol(cracked wheat)	200	1 Cup	225
133	Rice	200	1 Cup	222
134	Khichri1	200	1 Cup	430
135	Pulao	300	2 Bowls	358
136	Parantha2	100	2	297
137	Chappati3	70	2	170
138	Puri4	75	3	240
139	Bhatura5	36	1	154
140	Potato parantha6	90	1	213
141	Khubus(Small)	90	1	240
142	Freikha	200	1 Cup	225
143	Wheat, all bran	28	1/2 Cup	95
144	Doughnut	32	1	135
145	Burger, chicken		1	275
146	Burger, vegetable		1	125
147
148	DAL PREPARATION
149	PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
150	Bengal gram dal	125	1 Bowl	124
151	Black gram dal	145	1 Bowl	161
152	Green gram dal	155	1 Bowl	316
153	Lentil dal	140	1 Bowl	248
154	Red gram dal	135	1 Bowl	104
155	Kadhi7	140	1 Bowl	118
156	Spinach with dal	140	1 Bowl	113
157	Sambar8	160	1 Bowl	81
158	Chole9	160	1 Bowl	119
159	Green gram(whole)	145	1 Bowl	113
160	Lentil (whole)	130	1 Bowl	95
161	Rajmah10	135	1 Bowl	153
162	Chick peas(lobia)	140	1 Bowl	141
163	Phool(fava beans)	100	1/2 Cup	115
164
165	VEGETABLE PREPARATION
166	PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
167	Peas and paneer	130	1 Bowl	191
168	Pea potato curry	135	1 Bowl	132
169	potato curry	110	3/4 Bowl	131
170	Fried vegetableballs curry	145	1 Bowl	217
171
172	DRY PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
173	Capsicum potato	125	1 Bowl	116
174	Cauliflower and carrot	95	1 Bowl	100
175	Ladies finger(okra)	140	1.5 Bowl	226
176	Eggplant	100	3/4 Bowl	115
177	Cabbage	100	1 Bowl	131
178	Stuffed tomato	85	1 Bowl	84
179
180	SNACKS PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
181	Poha	150	1 1/2 Bowl	298
182	Dahi vada	166	2	343
183	Vada	43	2	138
184	Masala dosa	100	1	192
185	Idli	170	3	229
186	Sago vada	60	2	214
187	Samosa	65	1	207
188	Sandwich	65	2	194
189	Upma	160	1.25	260
190	Spaghetti	140	1 Cup	197
191	Waffles	75	1 Large	245
192	Cake,plain	75	1 Piece	153
193	Cake,sponge	50	1 Piece	153
194	Pie	160	1 Portion	375
195	Ka'ak	100	4 Pieces	300
196	Manakeesh	100	1 Piece	277
197	Knafeh b'jibun	100	1 Small piece	350
198	Knafeh b'kashta	100	1 Small piece	345
199	Znood el sitt	100	1 Small piece	375
200	Hareesah	100	1 Medium piece	525
201	Baklawah	100	5 Pieces	550
202	Borma	100	2 Pieces	600
203	Ish el bulbul	100	8-10 Pieces	550
204	Ghraybeh	100	4 Pieces	550
205
206	NON-VEG PREPARATION
207	PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
208	Chicken with gravy	125	1 Bowl	257
209	Fish cutlets	80	2 Bowl	190
210	Fish fillet	115	2 Bowl	358
211	Fried Fish	85	2 Bowl	218
212	Liver tossed with spices	140	1 Bowl	330
213	Mutton curry	145	1 Bowl	237
214	Prawn tossed with spices	115	3/4 Bowl	206
215	Prawn curry	145	1 Bowl	219
216
217	CHUTNEYS(PASTES)
218	PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
219	Coconut chutney	55	2 tbsp	125
220	Coriander chutney	20	1 tbsp	47
221	Mint Chutney	18	1 tbsp	7
222	Tamarind Chutney	20	1 tbsp	65
223	Tomato Chutney	50	1/2 Bowl	32
224	Hummos	30	2 tbsp	120
225	Moutabbal	30	2 tbsp	75
226
227	RAITAS
228	Cucumber raita(low fat curd)	Yoghurt-100	1 Bowl	52
229		Cucumber-50
230	Boondi raita fried bengal flour balls	Yoghurt-100	1 Bowl	100
231
232	SALADS AND DRESSINGS
233	French	15	1 tbsp	70
234	Mayonnaise	15	1 tbsp	150
235	Light mayonnaise	15	1 tbsp	110
236	Tossed green salad with dressing	1 Bowl	1 tbsp	95
237	Coleslaw veg with jellied fruit salad		1 Bowl	151
238	Tabouleh	100g	1 Bowl	108
239	Fattoush	100g	1 Bowl	125
240	Caesar	15	1 tbsp	70