Calorie Chart

Standard Measures 1 Cup 1 Bowl 1 Glass 1 Table Spoon 1 Tea spoon MILK AND MILK PRODUCTS Food Stuff Cow's Milk Soya Milk Toned Milk Double Toned Milk Skimmed Milk Cottage Cheese Cow's Milk Buffalo Milk Yoghurt (Cow's Milk) Yoghurt (Toned Milk) Youghurt (double toned Milk) Butter Milk Cream light Khoya Processed cheese Condensed Milk Powdered Milk Apple Banana Cherries Dates (fried) Grapes Guava Louquat Mango Musk Mellon Orange Peach Pear Papaya Pineapple (fresh) Plum Pomegranate Bathula Beet root Bitter gaourd Carrot Cabbage Amount 1 cup 1 cup 1 cup 1 cup 1 cup 100g 100g 1 Bowl 1 Bowl 1 Bowl 1 cup 1 1/2 tbsp 100g 1 Cube (25g) 1/2 Cup 1 tbsp 1 Medium (100g) 1 Medium (100g) 10 (70g) 10 (100g) 20 (100g) 1 Medium (150g) 6 Large (150g) 1 small (100g) 100g 1 Medium (100g) 1 Medium (100g) 1 Medium (100g) 100g 1 Splice (100g) 1 small (75g) 1 small (100g) 100g 100g 100g 1 Medium (60g) 1 Medium (300g) Calories 135 85 90 70 60 265 292 100 70 50 30 45 421 80 228 70 60 139 45 317 71 75 43 74 17 72 50 75 32 46 39 65 30 43 20 29 80 200 ml 150 ml 250 ml 15g 5g

Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Vagetables Vagetables Vagetables Vagetables Vagetables

Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Oils Oils Oils Oils Oils Sugar Sugar Sugar Nuts Nuts Nuts Nuts Nuts Nuts Nuts Nuts Nuts Capsicum Cauliflower Coriander Leaves Colocasia Cucumber Fenugreek leaves French Beans Lady finger Lettuce Mint Leaves Mustard leaves Onion Potato Radish Spinach Sweet Potato Tinda Tomato Butter Ghee Margarine Oil Olive Oil White Sugar Honey Jaggery Almond Coconut (fresh) Coconut (dry) Cashew Nut Pine nuts Gound Nut Pistachio Raisins Walnut 1 Medium (100g) 1 Medium (500g) 100g 1 Medium (75g) 1 Medium (150g) 100g 100g 100g 100g 100g 100g 1 Medium (50g) 1 Medium (60g) 1 Small (150g) 100g 100g 1 Small (50g) 1 Medium (60g) 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 5g 10small (10g) 10g 15g 6 Medium (20g) 10g 20 (10g) 10 (10g) 10g 4 Halves (10g) 24 30 20 72 20 15 26 35 20 15 34 25 26 120 26 120 10 10 36 45 45 45 20 15 19 65 45 99 120 60 60 65 30 70 BEVERAGES NAME Tea Instant coffee Espresso coffee Mango shake Fruit punch Lemonade/Mintade RAW WEIGHT Low fat milk-1tsp Sugar-1tsp Low fat milk-2tsp Sugar-1tsp Low fat milk-1/2tsp Sugar-1tsp Cream-1/2tsp Mango-50g Buffalo milk-150ml sugar-2tsp Fresh juices Mint leaves Lemon MEASURE 1 Cup 1 Cup 1 Cup CALORIES 30 40 55 1 Glass 249 1 Glass 1 Glass 174 40 .

) CEREALS PREPARATION Burghol(cracked wheat) Rice Khichri1 Pulao Parantha2 Chappati3 Puri4 Bhatura5 Potato parantha6 Khubus(Small) Freikha Wheat. all bran Doughnut Burger.(G) COOKED MEASURE/NO. CALORIES 1 Glass Mango-50g Sugar-3tsp 1 Glass 1 Glass 1 Glass 1 Glass 300ml 1 Glass NIL 97 5 110 150 125 24 (Rooh Afza-3tsp) AMOUNT 240ml 100ml 100ml 30ml 135ml 135ml 30ml 30ml 30ml 30ml CALORIES 110 80 142 75 105 160 75 85 85 45 COOKED WT. vegetable DAL PREPARATION PREPARATION COOKED WT.(G) 200 200 200 300 100 70 75 36 90 90 200 28 32 COOKED MEASURE/NO. 1 Cup 1 Cup 1 Cup 2 Bowls 2 2 3 1 1 1 1 Cup 1/2 Cup 1 1 1 CALORIES 225 222 430 358 297 170 240 154 213 240 225 95 135 275 125 .sugar-2tsp Jaljeera Panna (raw mango juice) Carrot kanji Pineapple juice Rose water Soft drink Tender coconut water ALCOHOLIC DRINKS NAME Beer Wine(dry) Wine(sweet) Brandy Champagne(dry) Champagne(sweet) Whisky Gin Rum Sherry(dry) (Note: It is healthy to avoid consuming alcohol as much as possible. chicken Burger.

(G) 150 166 43 100 170 60 65 65 160 140 75 75 50 160 100 100 CALORIES 116 100 226 115 131 84 CALORIES 298 343 138 192 229 214 207 194 260 197 245 153 153 375 300 277 .Bengal gram dal Black gram dal Green gram dal Lentil dal Red gram dal Kadhi7 Spinach with dal Sambar8 Chole9 Green gram(whole) Lentil (whole) Rajmah10 Chick peas(lobia) Phool(fava beans) VEGETABLE PREPARATION PREPARATION Peas and paneer Pea potato curry potato curry Fried vegetableballs curry DRY PREPARATION Capsicum potato Cauliflower and carrot Ladies finger(okra) Eggplant Cabbage Stuffed tomato SNACKS PREPARATION Poha Dahi vada Vada Masala dosa Idli Sago vada Samosa Sandwich Upma Spaghetti Waffles Cake. 1 1/2 Bowl 2 2 1 3 2 1 2 1 1/4 1 Cup 1 Large 1 Piece 1 Piece 1 Portion 4 Pieces 1 Piece CALORIES 191 132 131 217 COOKED WT.(G) 130 135 110 145 COOKED MEASURE/NO. 1 Bowl 1 Bowl 1.(G) 125 95 140 100 100 85 COOKED WT.sponge Pie Ka'ak Manakeesh 125 145 155 140 135 140 140 160 160 145 130 135 140 100 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1/2 Cup 124 161 316 248 104 118 113 81 119 113 95 153 141 115 COOKED WT.5 Bowl 3/4 Bowl 1 Bowl 1 Bowl COOKED MEASURE/NO.plain Cake. 1 Bowl 1 Bowl 3/4 Bowl 1 Bowl COOKED MEASURE/NO.

2 tbsp 1 tbsp 1 tbsp 1 tbsp 1/2 Bowl 2 tbsp 2 tbsp CALORIES 125 47 7 65 32 120 75 Yoghurt-100 Cucumber-50 Yoghurt-100 1 Bowl 1 Bowl 52 100 15 15 15 1 Bowl 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 Bowl 70 150 110 95 151 108 125 100g 100g 1 Bowl 1 Bowl . 1 Bowl 2 Bowl 2 Bowl 2 Bowl 1 Bowl 1 Bowl 3/4 Bowl 1 Bowl CALORIES 257 190 358 218 330 237 206 219 COOKED WT.Knafeh b'jibun Knafeh b'kashta Znood el sitt Hareesah Baklawah Borma Ish el bulbul Ghraybeh NON-VEG PREPARATION PREPARATION Chicken with gravy Fish cutlets Fish fillet Fried Fish Liver tossed with spices Mutton curry Prawn tossed with spices Prawn curry CHUTNEYS(PASTES) PREPARATION Coconut chutney Coriander chutney Mint Chutney Tamarind Chutney Tomato Chutney Hummos Moutabbal RAITAS Cucumber raita(low fat curd) Boondi raita fried bengal flour balls SALADS AND DRESSINGS French Mayonnaise Light mayonnaise Tossed green salad with dressing Coleslaw veg with jellied fruit salad Tabouleh Fattoush 100 100 100 100 100 100 100 100 1 Small piece 1 Small piece 1 Small piece 1 Medium piece 5 Pieces 2 Pieces 8-10 Pieces 4 Pieces 350 345 375 525 550 600 550 550 COOKED WT.(G) 55 20 18 20 50 30 30 COOKED MEASURE/NO.(G) 125 80 115 85 140 145 115 145 COOKED MEASURE/NO.

Caesar 15 1 tbsp 70 .

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