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TABLES AND CHARTS
TABLE I -
CALORIE CONTENT OF FOOD The Calorie is a measurement of
energy contained in food. We need energy from food to
live and carry out daily activities and when we eat more
than the energy required, the excess is stored in the
body as fat. And we become overweight.
SI.
No. Recipe Portion/Size Calorie
value
I. CEREALS/RICE/BREAD/NOODLES.
Cereals & Pulses 100 gms 320
Plain rice (cooked) 100 gms 175
Curd rice 100 gms 250
Pulka/Chapathi one piece
20 gms 70
Paratha(Plain) one 150
Paratha (Stuffed) one 200
Masala Dosa one 240
Dosa (Sada) one 150
Puri one 95
Bread (Plain) 2 slices 154
Brown Bread one piece
20 gms 40
Samosa/Toast with butter/Idli (45
gm) medium 100
SI. No Recipe Portion/Size Calorie
value
Baked masala puri one piece
75 gm 188
Baked Noodles 100 gms 175
Dokla (Steamed) one piece
8 gm 52
Dal 1 cup 160
II. SALADS .100 gm 20-50
III. FRUITS
(100 gms edible portion)
Apple
59
Apricot
53
Bael fruit
85
Banana ripe
116
Cherries
64
Dates dried
317
Grapes Black/Blue
58
Grapes Green
71
Grapefruit/Musk Melon
32
Guava
51
Sweet Lime/Mosambi
43
Mango ripe/Wood apple
74
Water Melon
11
Orange
48
Papaya ripe
32
Peach
50
Pear /Plum
52
Pineapple
46
SI. No Recipe Portion/Size Calorie value
Sapota
88
IV JUICES 250
ml
Lemon
juices Half
lemon
10
gms 6
Honey
water one
Tb.spn.
10
gms. 32
Tender
coconut water
52
Carrot
juice
120
Mosambi
juice
160
Papaya
juice
50
Grape
juice
115
Orange
juice
145
Pineapple
juice/
Sugarcane
juice/
Fruit
Cocktail
Canned 120
gms 100
Tomato
juice
60
Custard
apple juice
70
V. BAKED
/BOILED VEGETABLES 100
gms 50-80
VI. SOUPS 250
ml 16-35.
VII. CHUTTNEY Tb.Spn. 15-20
Chutney
Mint/ Hara Dhania Tb.Spn. 5-10
VIII. RAITHAS 100
gms. 50-80
IX. SPROUTS 50
gms.
Groundnut
178
Bengal
gram
100
SI. No Recipe Portion/Size Calorie
value
Green gram
112
Wheat/Bajra
85
X. VEGETABLE (100 gms edible portion)
(a) Leafy
Vegetables
Agathi
93
Bathuna
30
Cabbage
27
Celery
37
Coriander Leaves
44
Curry Leaves
108
Methi Leaves
49
Lettuce
21
Mint
48
Parsley
87
Radish Leaves
28
Spinach (Palak)
26
Carrot Greens
77
Beat Greens
46
Onion Stalk
41
(b) Roots
& Tubers
Beet Root
43
Carrot
48
Colocasia/Potato
97
Onion (Big)
50
Radish
17
Sweet Potato
120
SI. No Recipe Portion/Size Calorie
value
Tapioca
157
Turnip
29
Yam
35
(c) Other Vegetables
Ash Gourd
10
Bitter Gourd/Pumpkin
25
Tinda
21
Tomato Green
23
French Beans
26
Brinjal/Capsicum
24
Cauliflower
20
Cucumber
13
Lady’s finger
35
Papaya Green
27
Green Peas (fresh)
93
XI. MILK & MILK PRODUCTS
Milk (buffalo) one cup 210
Milk (Cow) one cup 130
Skimmed milk one cup 80
Cow milk with
Honey 1 Tb.Spn. one cup 162
Milk shake 250 ml 210
Yoghurt (whole milk) one cup 100
Yoghurt (skimmed) one cup 60
Butter milk one cup 30
Ghee one tsp. 50
SI. No Recipe Portion/Size Calorie
value
Butterone one tsp. 35
XII. SUGAR/SWEETS/SPREADS
Sugar one Tb.spn 40
Honey one Tb.spn. 32
Milk chocolate two pieces 40 gms 212
Jam/Marmalade/
Ice cream (vanilla) one cup 160
Rasogulla medium size
one no. 120
Sweets (burfi) medium size
one no. 140
XIII. CAKES/PASTRYS/SNACKS
Fruit cake (50 gms)
1 wedge 177
Choco cake (55 gms)
1 wedge 251
Custard (135 gms)
one 374
Apple pie (85 gms)
one 263
Popcorn (250 gms) 148
Corn Flakes one cup 100
Tea/Coffee with
milk & sugar one cup 50
Salt Biscuits 4 Nos. 100
Cream
SI.
No Recipe Portion/Size Calorie
value
Crackers 3 Nos. 100
Potato crisp (35 gms) 187
Papad (roasted) one 40
XIV. COOKING OILS
Soya/
Groundnut three
Tb.Spn. 120
Sunflower/
Safflower three
Tb.Spn. 130
XV. MISCELLANEOUS
Almonds/Cashew nuts 10 Ps(large) 100
Soft Drinks one bottle 85
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