Items Energy Protein Fat

*Nuts & Oil seeds (per 100g) (kcal) (g) (g)

Almond 655 20.8 58.9
cashewnut 596 21.2 46.9
coconut dry 662 6.8 62.3
coconut fresh 444 4.5 41.6
Gardencress Seeds 454 25.3 24.5
Gingelly Seeds 563 18.3 43.3
groundnut 567 25.3 40.1
Mustard Seeds 541 20 39.7
Pistachio nut 626 19.8 53.5
Soyabean 432 43.2 19.5
Sunflower Seeds 620 19.8 52.1
Walnut 687 15.6 64.5

(per 100gm) Energy(kcal) Protein(g) Fat(g)

Buffalos Milk 117 4.3 6.5
Cows Milk 67 3.2 4.1
Human Milk 65 1.1 3.4
curds 60 3.1 4
cottage cheese(channa)(cows milk) 265 18.3 20.8
Cheese 348 24.1 25.1
Khoa(whole buffalo milk) 421 14.6 31.2
Skimmed milk powder(cows milk) 357 38 0.1
Whole milk powder 496 25.8 26.7

*Fish(per 100gm) Energy(kcal) Protein(g) Fat(g)

Cat Fish 86 21.4 0
Crab Small 169 112 9.8
Katla 111 19.5 2.4
Mackerel 93 18.9 1.7
Pomfret Black 111 20.3 2.6
Pomfret White 87 17 1.3
Prawn 89 19.1 1
Rohu 97 16.6 1.4
Sardine 101 21 1.9
Seer 126 22.5 4
Shark 93 21.6 0.4
Shrimp(snall dried) 349 68.1 8.5
Sole 94 16.2 2.3

*Fruits(per 100gm) Energy(kcal) Protein(g) Fat(g)

Amla 58 0.5 0.1
Apple 59 0.2 0.5
Banana 116 1.2 0.3
Cashew Fruit 51 0.2 0.1
Grapes blue 58 0.6 0.4
 Grapes pale green 71 0.5 0.3
Guava 51 0.9 0.3
Jack Fruit 88 1.9 0.1
Sweet Lime 43 0.7 0.3
Mango ripe 74 0.6 0.4
Melon Musk 17 0.3 0.2
Melon Water 16 0.2 0.2
Orange 48 0.7 0.2
Papaya 32 0.6 0.1
Pineapple 46 0.4 0.1
Plum 52 0.7 0.5
Pomegranate 65 1.6 0.1
Sapota 98 0.7 1.1
Seethaphal 104 1.6 0.4
Tomato ripe 20 0.9 0.2

*Fruit Juice(per 100gm) Energy(kcal) Protein(g) Fat(g)

Apple juice 55
Grape Juice 55
Mango Juice 44
Orange Juice 44
Pineapple Juice 52
Tomato Juice 17
#Dilute Squash
Orange Squash 61
Lemon Squash 60
Pineapple Squash 61
Mango Squash 62
#Miscellaneous Beverages
Coconut Water 24
Coconut Milk 76
Neera 57
Soft Drink Carbonated 48
Sugarcane Juice 36

*Vegetables(per 100gm) Energy(kcal) Protein(g) Fat(g)

Agathi 93 8.4 1.4
Amaranth,tender 45 4 0.5
Ambat Chuka 15 1.6 0.3
Beet Greens 46 3.4 0.8
Cabbage 27 1.8 0.1
Cauliflower Greens 66 5.9 1.3
Carrot Leaves 77 5.1 0.5
Colocasia Leaves(black variety) 77 6.8 2
Coariander Leaves 44 3.3 0.6
Drumstick leaves 92 6.7 1.7
Fenugreek leaves 49 4.4 0.9
 Gogu 56 1.7 1.1
Mayalu 32 2.8 0.4
Mint 48 4.8 0.6
Paruppu Keerai 27 2.4 0.6
Spinach 26 2 0.7
Bitter gourd 25 1.6 0.2
Bitter gourd(small) 60 2.1 1
Bottle Gourd 12 0.2 0.1
Brinjal 24 1.4 0.3
Broad Beans 48 4.5 0.1
Cauliflower 30 2.6 0.4
Cluster Beans 16 3.2 0.4
Cucumber 13 0.4 0.1
Drumstick 26 2.5 0.1
Capsicum 24 1.3 0.3
Ladies Finger 35 1.9 0.2
Raw mango 44 0.7 0.1
Plantain Green 64 1.4 0.2
Tomato green 23 1.9 0.1

Energy(kcal) Protein(g) Fat(g)

Egg 86 6.5 6.5
Brown Bread (1 slice) 0.8
Peanut Butter(2 table spoon) 7 16
Carbohydrates Calcium Iron
(g) (mg) (mg)
10.5 230 5.1
22.3 50 5.8
18.4 400 7.8
13 10 1.7
33 377 100
25 1450 9.3
26.1 90 2.5
23.8 490 7.9
16.2 140 7.7
20.9 240 10.4
17.9 280 5
11 100 2.6

Carbohydrates(g) Calcium(mg) Iron(mg)

5 210 0.2
4.4 120 0.2
7.4 28 0
3 149 0.2
1.2 208 0
6.3 790 2.1
20.5 650 5.8
51 1370 1.4
38 950 0.6

Carbohydrates(g) Calcium(mg) Iron(mg)

0 10 0
9.1 1606 0
2.9 530 0.9
0.5 429 4.5
1.5 286 2.3
0 200 0.9
0.8 323 5.3
4.4 650 1
0 90 2.5
0 71 5.4
0.8 357 1.4
0 4384 0
2.2 140 0.5

Carbohydrates(g) Calcium(mg) Iron(mg)

13.7 50 1.2
13.4 10 0.6
27.2 17 0.4
12.3 10 0.2
13 20 0.5
 16.5 20 0.5
11.2 10 0.3
19.8 20 0.6
9.3 30 0.7
16.9 14 1.3
3.5 32 1.4
3.3 11 7.9
1039 26 0
7.2 17 0.5
10.8 20 2.4
11.1 10 0.6
14.5 10 1.8
21.4 28 1.3
23.5 17 4.3
3.6 48 0.6

Carbohydrates(g) Calcium(mg) Iron(mg)

13.8 6 0.5
13.7 8 0.3
14.6 12 0.5
11 19 0.2
13 15 0.5
4.3 7 0.4

15.2 5 0.2
15 7 0.2
15.2 6 0.2
15.6 8 0.2

5.9 10 0.1
2 20 0.2
14.3 40 1
12 0 0
9.1 10 1.1

Carbohydrates(g) Calcium(mg) Iron(mg)

11.8 1130 3.9
6.1 397 3.5
1.4 63 0.75
6.5 380 16.2
4.6 39 0.8
7.6 626 40
13.1 340 8.8
8.1 460 0.98
6.3 184 1.4
12.5 440 0.85
6 395 1.9
 9.9 172 2.28
4.2 200 10
5.8 200 15.6
2.9 111 14.8
2.9 73 1.1
4.2 20 0.6
10.6 23 2
2.5 20 0.5
4 18 0.4
7.2 50 1.4
4 33 1
10.8 130 1
2.5 10 0.6
3.7 30 0.1
4.3 10 0.5
6.4 66 0.3
10.1 10 0.3
14 10 6.2
3.6 20 1.8

Carbohydrates(g) Calcium(mg) Iron(mg)

30 1.05