Tuesday, December 27, 2011

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
.
Cow's Milk1 cup135
.
Soya Milk1 cup85
.
Toned Milk1 cup90
.
Double Toned Milk1 cup70
.
Skimmed Milk1 cup60
.
Cottage Cheese
.
Cow's Milk100g265
.
Buffalo Milk100g292
.
Yoghurt (Cow's 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
.
Ka'ak1004 Pieces300
.
Manakeesh1001 Piece277
.
Knafeh b'jibun1001 Small piece350
.
Knafeh b'kashta1001 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

12 comments:

  1. Thanks a lot for this very very useful post. Good effort.

    ReplyDelete
  2. Thanks a lot Deepthi for sharing this information. Really appreciate.

    Deepa
    Hamaree Rasoi

    ReplyDelete
  3. very informative post...................

    ReplyDelete
  4. Thanks Deepthi for this info

    ReplyDelete
  5. thanxxxx for this information dear ................

    ReplyDelete
  6. Very help full, thanks a lot.

    ReplyDelete
  7. thank you so much. :)

    ReplyDelete
  8. This comment has been removed by the author.

    ReplyDelete
  9. i was wondering why i was lot loosing wt inspite all the "RIGHT CHOICES" i made. I think I got the Key to loose wt.Thnx a lot.

    ReplyDelete
  10. Thankyou for detailed info.

    ReplyDelete
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