Foods and Calories

Food and

Calories

Item House Measure

Quantity Kilo Cal.

Boiled Rice 1 small bowl 30 gms 100

Chapathi 6” Round 25 gms flour 100

Plain Dosa 6” Round 40 gms 100

Idli 2 pieces 60 gms 100

Bread 2 slices 50 gms 100

Dal/ Soup 1 cup 25 gms 100

Egg 1 big 55 gms 100

Banana 1 piece 80 gms 100

Paneer 6-8 pieces 25 gms 100

Buffalo Milk 1 cup 90 ml 100

Butter 3 Tsp 15 gms 100

Oil/ Ghee 2 Tsp 10 gms 100

Item House Measure

Quantity Kilo Cals

Butter Milk 1 cup 150 ml 25

Condensed Milk 1 Tsp 15 ml 50

Cheese Cheddar 1 slice 15 gm 115

Cheese Processed 1 cube 25 gm 87

Cream 2 Tsp 30 gm 56

Curd (cow) 1 cup 150 ml 90

Curd (buffalo) 1 cup 150 ml 150

Milk (cow) 1 cup 150 ml 100

Milk (buffalo) 1 cup 150 ml 175

Milk powder-S/W 1Tsp 7 gms 25/34

Paneer 8-10 pcs 50 gms 145

Skimmed Milk 1 cup 150 ml 43

Item House Measure

Quantity Kilo Cals.

Paratha 6” Dia 50 gms 180

Pongal 1 cup 190 gms 195

Bread 1 slice 25 gms 60

Chapathi 6” Dia 20 gms 95

Cheese Toast 2 slices 110 gms 405

Chicken Biryani

Quarter Plate 30 gms rice 275

Corn Flakes

without Milk

1 cup 25 gms 94

Item Measure Quantity Energy

French Toast 2 slices 25 gms 275

Fried Rice 1 cup 30 gms 295

Khakra 4*5” dia 50 gms 350

Kurmura 1 cup 25 gms 81

Kichidi 1 cup 20 gms-Rice

10 gms-Dal

151

Macaroni 1 cup 25 gms 86

Makai Roti 1-6” dia 70 gms 160

Missi Roti 1-6” dia 100 gms 318

Naan 1-9” dia 60 gms 210


Paratha 1with butter 40 gms 226

Puri 8 small 50 gms 360

Roomali Roti 1-12” dia with butter

60 gms 260

Tandoori Roti 1-6” dia 40 gms 150

Noodles 1 cup 25 gms 97

Spaghetti 1 cup 25 gms 97

Poha 1 cup 40 gms 200

Porridge 1 cup 30 gms 100

Pulao 1 cup 50 gms 362


Prawn Pulao 1 cup 175 gms 230

Rice 1 cup 50 gms 172

Sago Kichidi 1 cup 40 gms 325

Thepla-methi 3*5” dia 60 gms 406

Veg. Biryani 1 cup 150 gms 245

Wheat Puffed 1 cup 15 gms 50

DalsPulses

Vegetables


Dals Med. Thick. 1 cup 30 gms 145

Dal Fry 1 cup 30 gms 170

Dal Dhokli 1 cup 30 gms 200

Dhai Kadhi 1 cup 30 gms 70

Kokum Kadhi 1 cup 30 gms 55

Pithla 1 cup 30 gms 100

Rasam 5 cups 20 gms 90

Sambar Thin 1 cup 20 gms 90

Sambar Thick 1 cup 30 gms 145


Curry 1 cup 100 gms 80

Soya beans 1 cup 100 gms 165

Soya flour 1 cup 80 gms 232

Sprouts 1 cup 30 gms 125

Sprouts Masala

1 cup*1 tsp oil 20 gms 150


Green Mango 1 pc. 100 gms 44

Mint 1 bundle 100 gms 48

Onion 2 med. 100 gms 55

Peas 20 pcs 20 gms 93

Green plantain 1 med. 100 gms 64

Potato 2 med 100 gms 97

Pumpkin R/W 1 Slice 100 gms 25

Radish P/W 100 GMS 32/17

Radish 6 small 100 gms 28


Beet Root 2 med. 100 gms 43

Bitter Gourd 2 med. 100 gms 60

Bottle Gourd 1 slice 100 gms 12

Brinjal 6 small 100 gms 24

Broad Beans 30 pcs. 100 gms 48

Cabbage 1 pc. 100 gms 27

Capsicum 2 med. 100 gms 26

Carrot 3 small 100 gms 48

Cauliflower 2-3 flowerets 100 gms 30

Cucumber 1 pc. 100 gms 13


Coriander 1 bundle 100 gms 44

Cluster Beans 40-50 nos. 100 gms 16

Double Beans 100 gms 85

Drumsticks 2 big 100 gms 26

Fenugreek / Lettuce

100 gms

100 gms

49

21

French Beans 20 pcs 100 gms 26

Jack Fruit 5-6 slices 100 gms 51

Knol Khol 2 small 100 gms 21

Ladies Finger 20 nos 100 gms 21


Dum Aloo 1 cup 125 gms 196

Alu Methi/

Sabji Dry

1 cup 100 gms

100 gms

126

126

Alu Mutter 1 cup 150 gms 198

Avial 1 cup 125 gms 162

Bhindi Fry 6-7 pcs. 130 gms 122

Bitter gourd 1 cup 150 gms 255

Brinjal Curry 1 cup 100 gms 244

Cabbage Chana/ Coconut

1 cup

1 cup

70 gms

100 gms

106

100


Cauliflower Peas 1 cup 100 gms 135

Dahi Pakoda 1 cup 150 gms 152

Dudhi Kofta 3 pcs 60 gms 116

Dudhi Curry 1 cup 100 gms 24

French Beans 1 cup 50 gms 55

Malai Kofta 2 pcs 120 gms 312

Mix Veg Curry 1 cup 120 gms 170

Navrathan Curry 1 cup 120 170

Palak Paneer 1 cup-4 pcs 150 gms 245

Palak Moong 1 cup 150 gms 76


Paneer Masala 1 cup 100 gms 325

Tomato Stuff 1 cup 100 gms 85

Tomato Plain 1 cup 100 gms 25

Veg Korma 1 cup 150 gms 173

Veg Stew 1 cup 100 gms 130

Veg Jalfreizie 1 cup 100 gms 160

Fresh FruitsDry FruitsAnd Nuts


Apple 1 med 100 gms 60

Apricots 3 small 100 gms 53

Banana Green 1 med 80 gms 96

Banana Yellow 1 small 50 gms 60

Cherry 20 pcs 100 gms 64

Figs Fresh 3 pcs 100 gms 37

Grapes Black 25 pcs 100 gms 58

Grapes Green 25 pcs 100 gms 70

Guava 1 med 100 gms 50

Jack Fruit 5 pcs 100 gms 80


Mango 1 small 100 gms 74

Musk Melon 1 slice 100 gms 17

Orange 1 medium 100 gms 50

Papaya 1 slice 100 gms 48

Peach 1 medium 100 gms 50

Pear 1 small 100 gms 50

Pineapple 4 thin slices 100 gms 46

Plums 3 medium 100 gms 50

Pomegranate 1 med 100 gms 65


Prunes 12 pcs 100 gms 56

Pummel 1 med 100 gms 44

Raspberry 1 cup 100 gms 56

Sapota 3 small 100 gms 98

Sitaphal 1 medium 100 gms 104

Strawberry 30 pcs 100 gms 44

Sweet lime 1 med 100 gms 43

Water Melon 1 slice 100 gms 16


Almonds 10 pcs 15 gms 98

Apricots 7-8 pcs 100 gms 306

Cashew nuts 10 pcs 25 gms 149

Coconut Fresh 1 piece 25 gms 111

Coconut Dry 1 piece 25 gms 165

Tender Coconut 1 scoop 100 gms 41

Dry Dates 10 pcs 100 gms 317

Gingili Seeds (Til) 2 tsp 10 gms 56

Peanuts 3 tsp 15 gms 85

Pistachio 30 pcs 15 gms 93

Walnuts 6 halves 15 gms 103

Fats and OilsBeverages


Butter 1 tsp 5 gms 35

Cream 2 Tsp 30 gms 56

Fat, Oil, Ghee 1 tsp 5 gms 45

French Dressing 1 Tsp 15 gms 80

Lard 1 Tsp 15 gms 126

Margarine 1Tsp 15 gms 100

Mayonnaise 1 Tsp 15 gms 60

Pea butter 1 Tsp 15 gms 90


Apple Juice 1 glass 200 ml 85

BM Shake 1 glass 200 ml 246

Butter Milk 1 glass 200 ml 25

Chikoo Milk Shake 1 glass 200 ml 228

Coffee (1tsp sugar) 1 cup 150 ml 75

Coconut Water 1 glass 200 ml 48

Cold Beverage 1 bottle 200 ml 180

Energee 1 bottle 200 ml 167

Falooda 1 glass 200 ml 316

Sweet Lassi 1 glass 150 ml 80

Lemonade 1 bottle 200 ml 70


Lime Juice 1 glass 200 ml 60

Mango Juice 1 glass 200 ml 175

Mangola 1 bottle 200 ml 90

Neera 1 glass 200 ml 90

Orange Juice 1 glass 200 ml 160

Pineapple Juice 1 glass 200 ml 85

Soda 1 bottle 200 ml 5

Gold Spot 1 bottle 200 ml 90

Limca 1 bottle 200 ml 90

Item Measure

Quantity

Energy

Soya Milk 1 cup 100 ml 58

Sugarcane Juice 1 glass 200ml 72

Tea (1 tsp Sugar) 1 cup 150 ml 60

Thumps Up 1 bottle 200 ml 80

Water Melon Juice 1 glass 200 ml 30


Beer ½ Bot 375 ml 150

Beer (Larger) 1 glass 200 ml 98

Brandy ½ peg 30 ml 75

Champagne Dry 1 glass 135 ml 105

Champagne Sweet 1 glass 135 ml 100

Cider 6 Oz. 180 ml 70

Gin 1 measure 43 ml 107

Martini 1 cocktail 100 ml 165

Rum 1 measure 43 ml 105

Sherry 1 glass 60 ml 84

Toddy Sweet 1 glass 240 ml 144


Toddy Fermented 1 glass 240 ml 24

Vermouth Dry 1 glass 45 ml 47

Vermouth Sweet 1 glass 45 ml 75

Vodka 1 glass 45 ml 135

Whisky 1 measure 43 ml 105

Wines (Port) 1 glass 100 ml 160

Liqueurs 1 glass 20 ml 165

Manhattan 1 cocktail 100 ml 165

Poultry Products& Snacks


Bacon 1 cup 120 gms 260

Beef R/M 1 slice 30/80 gms 235/114

Brain Masala 1 cup 100 gms 103

Chicken Masala 1 pc with Gr. 125 gms 280

Chicken Tandoori 1 leg 100 gms 134

Chicken Fry 1 leg 50 gms 180

Raw Meet 100 gms 80

Crab 1 pc 100 gms 169

Egg Curry 2 eggs 320 gms 530

Egg 1 50 gms 86

Fish curry 2 pcs 100 gms 140

Fish Fried 3 pcs 100 gms 245

Ham 1 slice 28 gms 65

Liver (G/S) 5 pcs. 100 gms 107/150

Lobster 1 pc 100 gms 90

Mutton Chaps/ Fried 3 pcs 100 gms 102/360

Mutton Curry 1 cup 100 gms 230

Kheema 1 cup 120 gms 230

Mutton masala 5 pcs 150 gms 225

Pomfret B/W 2 pcs 100 gms 111/87

Pork/ chops 100/80 gms 114/305

Prawns/Curry/Fry 1 cup 100 gms 89/240/200

Salami 1 slice 28 gms 90


Banana Chips 10 pcs 50 gms 170

Batata Wada 2 med 100 gms 320

Onion/ Potato Bhajia 10 pcs 100 gms 300/300

Bhelpuri 1 plate 130 gms 320

Chiwda 6 Tsp 60 gms 293

Chole Bhature 2 pcs 50 +25gms 650

Dahi Wada 2 pcs 50+25 gms 300

Dhokla 6 pcs 100 gms 112

Dosa/ Masala 1 pc 40/100 gms 100/221

Finger Chips 10 pcs 50 gms 150

Frankie V/M 1 PC 130 gms 390/450

French Toast 2 pcs 150 gms 120

Ganthia 25 gms 130

Hamburger 1 pc 210 gms 446

Idli/ Meduvada 2 pcs 100 gms 105/300

Moongdal Fried 2 Tsp 20 gms 100

Omlette/ Tomato 1 pc 100/ 55 gms 150/ 104

Paneer Pakoda 8 pcs 125 gms 490

Sambar/ Chutney 1 cup 50 ml 75/30

Pav Bhaji+Butter 2 pcs+1tsp 100+5 gms 700

Pizza 1pc-6” dia 150 gms 580

Popcorn 1 cup 20 gms 40

Puri Bhaji 4 pcs+Bhaji 100+150 gm 420

Ragda Pattice 2 pcs 70+50 gm 673

Rawa Idli 1 pc 100 gms 150

Samosa M/V 1 pc 100/125 gm 360/400

Sev Puri 1 plate 90+40 gms 462

Upma 1 plate 120 gms 226

Uttappam 1 small 50 gms 165

Veg Cutlet 2 pcs 120 gms 320

Potato Wafers 20 gms 109

Boondi Raita 1 cup 100 gms 168

Coconut Chutney 3 Tsp 30 gms 98

Groundnut Chutney 3Tsp 30 gms 194

Mint Chutney 3 Tsp 30 gms 13

Mix veg salad 1 cup 150 gms 40

Russian Salad 1cup 150 gms 238

Clear Chicken soup 1 bowl 150 ml 45

Chicken soup 1 bowl 150 ml 110

Clear veg soup 1 bowl 150 ml 25

Cream Veg/Palak/Toma soup 1 bowl 150 ml 114

Dal soup 1 bowl 150 ml 144

Peas Cream soup 1 bowl 150 ml 260

Mutton soup 1 bowl 150 ml 45

Sweet corn Chicken soup 1 bowl 150 ml 170

Mint corn soup 1 bowl 150 ml 104

Mushroom soup 1 bowl 150 ml 114


Cocoa Powder 1 Tsp 10 gms 18

Coconut milk 1 cup 100 ml 430

Complan 2Tsp 20 gms 90

Gelatin Dry 1 Tsp 10 gms 38

Honey 2 Tsp 20 gms 62

Horlicks 3 Tsp 30 gms 110

Jaggery 1 pc 10 gms 38

Jam 1 Tsp 10 gms 28

Marmalade 1 Tsp 10 gms 25

Papad Roast 1 pc 15 gms 43

Sugar 1 Tsp 10 gms 40


Pickle 1 Tsp 10 gms 76

Soya Paneer 1 cup 100 gms 80

Khuskhus 2 Tsp 20 gms 80

Tomato Sauce 1 Tsp 10 gms 11

Chilly Sauce 1 Tsp 10 gms 10

Recommended

Daily Calories

for Indians

Group Particulars Body

Weight Kg

Net Intake

K Cal/D

Proteins

Gms/Day

Fats

Gms/Day

Calcium

Mg/Day

Iron

Mg/Day

Men

Sedentary

Moderate

Heavy Work

60-80 kg

2425

2875

3800

60 20 400 28

Women Sedentary

M.Work

H.Work

Pregnancy

Lactation

50-70 kg

1875

2225

2925

3225

3475

50

65

90

20

50

95

400

1400

1400

30

68

68

Infants 0-6 Months

6-12 Mon

5.4 kg

8.6 kg

600

850

11

15

10 500 10

Boys

Girls

10-12 yr

10-12 yr

36 kg

32 kg

2190

1970

54

57

22 600 40

20

Boys

Girls

16-18 yr

16-18 yr

57 kg

50 kg

2640

2060

78

63

22 500 50

50

Recommended Daily Calories intake for Indians

For further info Call

Bellavistan KovurWellness

Consultant: 91 98480

13958:

[email protected]

Health & Medicine

Foods and Calories