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Calorie Chart

Measurements:    1 Cup  200 ml
. 1 Bowl 150 ml
. 1 Glass 250 ml
. 1 Table Spoon 15g
. 1 Tea spoon 5g
.
. MILK AND MILK PRODUCTS
. Food Stuff Amount Calories
. Cow’s Milk 1 cup 135
. Soya Milk 1 cup 85
. Toned Milk 1 cup 90
. Double Toned Milk 1 cup 70
. Skimmed Milk 1 cup 60
. Cottage Cheese
. Cow’s Milk 100g 265
. Buffalo Milk 100g 292
. Yoghurt (Cow’s Milk) 1 Bowl 100
. Yoghurt (Toned Milk) 1 Bowl 70
. Youghurt
. (double toned Milk) 1 Bowl 50
. Butter Milk 1 cup 30
. Cream light 1 1/2 tbsp 45
. Khoya 100g 421
. Processed cheese 1 Cube (25g) 80
. Condensed Milk 1/2 Cup 228
. Powdered Milk 1 tbsp 70
. Fruits
. Fruits Apple 1 Medium (100g) 60
. Fruits Banana 1 Medium (100g) 139
. Fruits Cherries 10 (70g) 45
. Fruits Dates (fried) 10 (100g) 317
. Fruits Grapes 20 (100g) 71
. Fruits Guava 1 Medium (150g) 75
. Fruits Louquat 6 Large (150g) 43
. Fruits Mango 1 small (100g) 74
. Fruits Musk Mellon 100g 17
. Fruits Orange 1 Medium (100g) 72
. Fruits Peach 1 Medium (100g) 50
. Fruits Pear 1 Medium (100g) 75
. Fruits Papaya 100g 32
. Fruits Pineapple (fresh) 1 Splice (100g) 46
. Fruits Plum 1 small (75g) 39
. Fruits Pomegranate 1 small (100g) 65
.
. Vegetables Bathula 100g 30
. Vegetables Beet root 100g 43
. Vegetables Bitter gaourd 100g 20
. Vegetables Carrot 1 Medium (60g) 29
. Vegetables Cabbage 1 Medium (300g) 80
. Vegetables Capsicum 1 Medium (100g) 24
. Vegetables Cauliflower 1 Medium (500g) 30
. Vegetables Coriander Leaves 100g 20
. Vegetables Colocasia 1 Medium (75g) 72
. Vegetables Cucumber 1 Medium (150g) 20
. Vegetables Fenugreek leaves 100g 15
. Vegetables French Beans 100g 26
. Vegetables Lady finger 100g 35
. Vegetables Lettuce 100g 20
. Vegetables Mint Leaves 100g 15
. Vegetables Mustard leaves 100g 34
. Vegetables Onion 1 Medium (50g) 25
. Vegetables Potato 1 Medium (60g) 26
. Vegetables Radish 1 Small (150g) 120
. Vegetables Spinach 100g 26
. Vegetables Sweet Potato 100g 120
. Vegetables Tinda 1 Small (50g) 10
. Vegetables Tomato 1 Medium (60g) 10
. Oils Butter 1 tsp 36
. Oils Ghee 1 tsp 45
. Oils Margarine 1 tsp 45
. Oils Oil 1 tsp 45
. Oils Olive Oil 1 tsp
. Sugar White Sugar 1 tsp 20
. Sugar Honey 1 tsp 15
. Sugar Jaggery 5g 19
. Nuts Almond 10small (10g) 65
. Nuts Coconut (fresh) 10g 45
. Nuts Coconut (dry) 15g 99
. Nuts Cashew Nut 6 Medium (20g) 120
. Nuts Pine nuts 10g 60
. Nuts Gound Nut 20 (10g) 60
. Nuts Pistachio 10 (10g) 65
. Nuts Raisins 10g 30
. Nuts Walnut 4 Halves (10g) 70
.
.
. BEVERAGES
. NAME RAW WEIGHT MEASURE CALORIES
. Tea Low fat milk-1tsp 1 Cup 30
. Sugar-1tsp
. Instant coffee Low fat milk-2tsp 1 Cup 40
. Sugar-1tsp
. Espresso coffee Low fat milk-1/2tsp 1 Cup 55
. Sugar-1tsp
. Cream-1/2tsp
. Mango shake Mango-50g 1 Glass 249
. Buffalo milk-150ml
. sugar-2tsp
. Fruit punch Fresh juices 1 Glass 174
. Lemonade/Mintade Mint leaves 1 Glass 40
. Lemon
. sugar-2tsp
.
.
. Panna (raw mango juice) Mango-50g 1 Glass 97
. Sugar-3tsp
. Carrot juice 1 Glass 5
. Pineapple juice 1 Glass 110
. Rose water (Rooh Afza-3tsp) 1 Glass 150
. Soft drink 300ml 125
. Tender coconut water 1 Glass 24
.
. ALCOHOLIC DRINKS
. NAME AMOUNT CALORIES
. Beer 240ml 110
. Wine(dry) 100ml 80
. Wine(sweet) 100ml 142
. Brandy 30ml 75
. Champagne(dry) 135ml 105
. Champagne(sweet) 135ml 160
. Whisky 30ml 75
. Gin 30ml 85
. Rum 30ml 85
. Sherry(dry) 30ml 45
.
. (Note: It is healthy to avoid consuming alcohol as much as possible.)
.
. CEREALS
. PREPARATION COOKED COOKED CALORIES
. WT.(G) MEASURE/NO.
. Burghol(cracked wheat) 200 1 Cup 225
. Rice 200 1 Cup 222
. Khichri1 200 1 Cup 430
. Pulao 300 2 Bowls 358
. Parantha2 100 2 297
. Chappati3 70 2 170
. Puri4 75 3 240
. Bhatura5 36 1 154
. Potato parantha6 90 1 213
. Khubus(Small) 90 1 240
. Freikha 200 1 Cup 225
. Wheat, all bran 28 1/2 Cup 95
. Doughnut 32 1 135
. Burger, chicken 1 275
. Burger, vegetable 1 125
.
. DAL/ Pulses PREPARATION
. PREPARATION COOKED WT.(G) COOKED MEASURE/NO. CALORIES
. Bengal gram dal 125 1 Bowl 124
. Black gram dal 145 1 Bowl 161
. Green gram dal 155 1 Bowl 316
. Lentil dal 140 1 Bowl 248
. Red gram dal 135 1 Bowl 104
. Kadhi 140 1 Bowl 118
. Spinach with dal 140 1 Bowl 113
. Sambar8 160 1 Bowl 81
. Chole9 160 1 Bowl 119
. Green gram(whole) 145 1 Bowl 113
. Lentil (whole) 130 1 Bowl 95
. Rajmah10 135 1 Bowl 153
. Chick peas(lobia) 140 1 Bowl 141
. Phool(fava beans) 100 1/2 Cup 115
.
. VEGETABLE PREPARATION
. PREPARATION COOKED WT.(G) COOKED MEASURE/NO. CALORIES
. Peas and paneer 130 1 Bowl 191
. Pea potato curry 135 1 Bowl 132
. potato curry 110 3/4 Bowl 131
. Fried vegetableballs curry 145 1 Bowl 217
.
. DRY PREPARATION COOKED WT.(G) COOKED MEASURE/NO. CALORIES
. Capsicum potato 125 1 Bowl 116
. Cauliflower and carrot 95 1 Bowl 100
. Ladies finger(okra) 140 1.5 Bowl 226
. Eggplant 100 3/4 Bowl 115
. Cabbage 100 1 Bowl 131
. Stuffed tomato 85 1 Bowl 84
.
. SNACKS PREPARATION COOKED WT.(G) COOKED MEASURE/NO. CALORIES
. Poha 150 1 1/2 Bowl 298
. Dahi vada 166 2 343
. Vada 43 2 138
. Masala dosa 100 1 192
. Idli 170 3 229
. Sago vada 60 2 214
. Samosa 65 1 207
. Sandwich 65 2 194
. Upma 160 1.25 260
. Spaghetti 140 1 Cup 197
. Waffles 75 1 Large 245
. Cake,plain 75 1 Piece 153
. Cake,sponge 50 1 Piece 153
. Pie 160 1 Portion 375
. Ka’ak 100 4 Pieces 300
. Manakeesh 100 1 Piece 277
. Knafeh b’jibun 100 1 Small piece 350
. Knafeh b’kashta 100 1 Small piece 345
. Znood el sitt 100 1 Small piece 375
. Hareesah 100 1 Medium piece 525
. Baklawah 100 5 Pieces 550
. Borma 100 2 Pieces 600
. Ish el bulbul 100 8-10 Pieces 550
. Ghraybeh 100 4 Pieces 550
.
. NON-VEG PREPARATION
. PREPARATION COOKED WT.(G) COOKED MEASURE/NO. CALORIES
. Chicken with gravy 125 1 Bowl 257
. Fish cutlets 80 2 Bowl 190
. Fish fillet 115 2 Bowl 358
. Fried Fish 85 2 Bowl 218
. Liver tossed with spices 140 1 Bowl 330
. Mutton curry 145 1 Bowl 237
. Prawn tossed with spices 115 3/4 Bowl 206
. Prawn curry 145 1 Bowl 219
.
. CHUTNEYS(PASTES)
. PREPARATION COOKED WT.(G) COOKED MEASURE/NO. CALORIES
. Coconut chutney 55 2 tbsp 125
. Coriander chutney 20 1 tbsp 47
. Mint Chutney 18 1 tbsp 7
. Tamarind Chutney 20 1 tbsp 65
. Tomato Chutney 50 1/2 Bowl 32
. Hummos 30 2 tbsp 120
. Moutabbal 30 2 tbsp 75
.
. RAITAS
. Cucumber raita(low fat curd) Yoghurt-100 1 Bowl 52
. Cucumber-50
. Boondi raita fried bengal flour balls Yoghurt-100 1 Bowl 100
.      
. SALADS AND DRESSINGS
. French 15 1 tbsp 70
. Mayonnaise 15 1 tbsp 150
. Light mayonnaise 15 1 tbsp 110
. Tossed green salad with dressing 1 Bowl 1 tbsp 95
. Coleslaw veg with jellied fruit salad 1 Bowl 151
. Tabouleh 100g 1 Bowl 108
. Fattoush 100g 1 Bowl 125
. Caesar 15 1 tbsp 70

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