Friday, April 18, 2014

Calorie chart for Indian Food


.
Standard Measures
.
1 Cup200 ml
.
1 Bowl150 ml
.
1 Glass250 ml
.
1 Table Spoon15g
.
1 Tea spoon5g
.
.
MILK AND MILK PRODUCTS
.
Food StuffAmountCalories
.
Cows Milk1 cup135
.
Soya Milk1 cup85
.
Toned Milk1 cup90
.
Double Toned Milk1 cup70
.
Skimmed Milk1 cup60
.
Cottage Cheese
.
Cows Milk100g265
.
Buffalo Milk100g292
.
Yoghurt (Cows Milk)1 Bowl100
.
Yoghurt (Toned Milk)1 Bowl70
.
Youghurt
.
(double toned Milk)1 Bowl50
.
Butter Milk1 cup30
.
Cream light1 1/2 tbsp45
.
Khoya100g421
.
Processed cheese1 Cube (25g)80
.
Condensed Milk1/2 Cup228
.
Powdered Milk1 tbsp70
.
Fruits
.
FruitsApple1 Medium (100g)60
.
FruitsBanana1 Medium (100g)139
.
FruitsCherries10 (70g)45
.
FruitsDates (fried)10 (100g)317
.
FruitsGrapes20 (100g)71
.
FruitsGuava1 Medium (150g)75
.
FruitsLouquat6 Large (150g)43
.
FruitsMango1 small (100g)74
.
FruitsMusk Mellon100g17
.
FruitsOrange1 Medium (100g)72
.
FruitsPeach1 Medium (100g)50
.
FruitsPear1 Medium (100g)75
.
FruitsPapaya100g32
.
FruitsPineapple (fresh)1 Splice (100g)46
.
FruitsPlum1 small (75g)39
.
FruitsPomegranate1 small (100g)65
.
Vegetables
.
VegetablesBathula100g30
.
VegetablesBeet root100g43
.
VegetablesBitter gaourd100g20
.
VegetablesCarrot1 Medium (60g)29
.
VegetablesCabbage1 Medium (300g)80
.
VegetablesCapsicum1 Medium (100g)24
.
VegetablesCauliflower1 Medium (500g)30
.
VegetablesCoriander Leaves100g20
.
VegetablesColocasia1 Medium (75g)72
.
VegetablesCucumber1 Medium (150g)20
.
VegetablesFenugreek leaves100g15
.
VegetablesFrench Beans100g26
.
VegetablesLady finger100g35
.
VegetablesLettuce100g20
.
VegetablesMint Leaves100g15
.
VegetablesMustard leaves100g34
.
VegetablesOnion1 Medium (50g)25
.
VegetablesPotato1 Medium (60g)26
.
VegetablesRadish1 Small (150g)120
.
VegetablesSpinach100g26
.
VegetablesSweet Potato100g120
.
VegetablesTinda1 Small (50g)10
.
VegetablesTomato1 Medium (60g)10
.
OilsButter 1 tsp36
.
OilsGhee1 tsp45
.
OilsMargarine1 tsp45
.
OilsOil1 tsp45
.
OilsOlive Oil1 tsp
.
SugarWhite Sugar1 tsp20
.
SugarHoney1 tsp15
.
SugarJaggery5g19
.
NutsAlmond10small (10g)65
.
NutsCoconut (fresh)10g45
.
NutsCoconut (dry)15g99
.
NutsCashew Nut6 Medium (20g)120
.
NutsPine nuts10g60
.
NutsGound Nut20 (10g)60
.
NutsPistachio10 (10g)65
.
NutsRaisins10g30
.
NutsWalnut4 Halves (10g)70
.
.
.
BEVERAGES
.
NAMERAW WEIGHTMEASURECALORIES
.
TeaLow fat milk-1tsp 1 Cup30
.
Sugar-1tsp
.
Instant coffeeLow fat milk-2tsp 1 Cup40
.
Sugar-1tsp
.
Espresso coffeeLow fat milk-1/2tsp1 Cup55
.
Sugar-1tsp
.
Cream-1/2tsp
.
Mango shakeMango-50g1 Glass249
.
Buffalo milk-150ml
.
sugar-2tsp
.
Fruit punchFresh juices1 Glass174
.
Lemonade/MintadeMint leaves1 Glass40
.
Lemon
.
sugar-2tsp
.
Jaljeera1 GlassNIL
.
Panna
.
(raw mango juice)Mango-50g1 Glass97
.
Sugar-3tsp
.
Carrot kanji1 Glass5
.
Pineapple juice1 Glass110
.
Rose water(Rooh Afza-3tsp)1 Glass150
.
Soft drink300ml125
.
Tender coconut water1 Glass24
.
.
ALCOHOLIC DRINKS
.
NAMEAMOUNTCALORIES
.
Beer240ml110
.
Wine(dry)100ml80
.
Wine(sweet)100ml142
.
Brandy30ml75
.
Champagne(dry)135ml105
.
Champagne(sweet)135ml160
.
Whisky30ml75
.
Gin30ml85
.
Rum30ml85
.
Sherry(dry)30ml45
.
.
(Note: It is healthy to avoid consuming alcohol as much as possible.)
.
.
CEREALS
.
PREPARATIONCOOKEDCOOKEDCALORIES
.
WT.(G)MEASURE/NO.
.
Burghol(cracked wheat)2001 Cup225
.
Rice2001 Cup222
.
Khichri12001 Cup430
.
Pulao3002 Bowls358
.
Parantha21002297
.
Chappati3702170
.
Puri4753240
.
Bhatura5361154
.
Potato parantha6901213
.
Khubus(Small)901240
.
Freikha2001 Cup225
.
Wheat, all bran281/2 Cup95
.
Doughnut321135
.
Burger, chicken1275
.
Burger, vegetable1125
.
.
DAL PREPARATION
.
PREPARATIONCOOKED WT.(G)COOKED MEASURE/NO.CALORIES
.
Bengal gram dal1251 Bowl124
.
Black gram dal1451 Bowl161
.
Green gram dal1551 Bowl316
.
Lentil dal1401 Bowl248
.
Red gram dal1351 Bowl104
.
Kadhi71401 Bowl118
.
Spinach with dal1401 Bowl113
.
Sambar81601 Bowl81
.
Chole91601 Bowl119
.
Green gram(whole)1451 Bowl113
.
Lentil (whole)1301 Bowl95
.
Rajmah101351 Bowl153
.
Chick peas(lobia)1401 Bowl141
.
Phool(fava beans)1001/2 Cup115
.
.
VEGETABLE PREPARATION
.
PREPARATIONCOOKED WT.(G)COOKED MEASURE/NO.CALORIES
.
Peas and paneer1301 Bowl191
.
Pea potato curry1351 Bowl132
.
potato curry1103/4 Bowl131
.
Fried vegetableballs curry1451 Bowl217
.
.
DRY PREPARATION COOKED WT.(G)COOKED MEASURE/NO.CALORIES
.
Capsicum potato1251 Bowl116
.
Cauliflower and carrot951 Bowl100
.
Ladies finger(okra)1401.5 Bowl226
.
Eggplant1003/4 Bowl115
.
Cabbage1001 Bowl131
.
Stuffed tomato851 Bowl84
.
.
SNACKS PREPARATIONCOOKED WT.(G)COOKED MEASURE/NO.CALORIES
.
Poha1501 1/2 Bowl298
.
Dahi vada1662343
.
Vada432138
.
Masala dosa1001192
.
Idli1703229
.
Sago vada602214
.
Samosa651207
.
Sandwich652194
.
Upma1601.25260
.
Spaghetti1401 Cup197
.
Waffles751 Large245
.
Cake,plain751 Piece153
.
Cake,sponge501 Piece153
.
Pie1601 Portion375
.
Kaak1004 Pieces300
.
Manakeesh1001 Piece277
.
Knafeh bjibun1001 Small piece350
.
Knafeh bkashta1001 Small piece345
.
Znood el sitt1001 Small piece375
.
Hareesah1001 Medium piece525
.
Baklawah1005 Pieces550
.
Borma1002 Pieces600
.
Ish el bulbul1008-10 Pieces550
.
Ghraybeh1004 Pieces550
.
.
NON-VEG PREPARATION
.
PREPARATIONCOOKED WT.(G)COOKED MEASURE/NO.CALORIES
.
Chicken with gravy1251 Bowl257
.
Fish cutlets802 Bowl190
.
Fish fillet1152 Bowl358
.
Fried Fish852 Bowl218
.
Liver tossed with spices1401 Bowl330
.
Mutton curry1451 Bowl237
.
Prawn tossed with spices1153/4 Bowl206
.
Prawn curry1451 Bowl219
.
.
CHUTNEYS(PASTES)
.
PREPARATIONCOOKED WT.(G)COOKED MEASURE/NO.CALORIES
.
Coconut chutney552 tbsp125
.
Coriander chutney201 tbsp47
.
Mint Chutney181 tbsp7
.
Tamarind Chutney201 tbsp65
.
Tomato Chutney501/2 Bowl32
.
Hummos302 tbsp120
.
Moutabbal302 tbsp75
.
.
RAITAS
.
Cucumber raita(low fat curd)Yoghurt-1001 Bowl52
.
Cucumber-50
.
Boondi raita fried bengal flour ballsYoghurt-1001 Bowl100
.
.
SALADS AND DRESSINGS
.
French 151 tbsp70
.
Mayonnaise151 tbsp150
.
Light mayonnaise151 tbsp110
.
Tossed green salad with dressing 1 Bowl1 tbsp95
.
Coleslaw veg with jellied fruit salad1 Bowl151
.
Tabouleh100g1 Bowl108
.
Fattoush100g1 Bowl125
.
Caesar151 tbsp70

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