| Here are the standard amount of calorie estimates for the Indian Food. This chart specifies number of claories you gain when you consume it!! here you can find the calorie information for milk and milk products, Fruits, vegetables, nuts, beverages, cerelas, dals, raits, chutneys and curry preparations. |
. | Standard Measures | |||
. | 1 Cup | 200 ml | ||
. | 1 Bowl | 150 ml | ||
. | 1 Glass | 250 ml | ||
. | 1 Table Spoon | 15g | ||
. | 1 Tea spoon | 5g | ||
. | ||||
. | MILK AND MILK PRODUCTS | |||
. | Food Stuff | Amount | Calories | |
. | Cow's Milk | 1 cup | 135 | |
. | Soya Milk | 1 cup | 85 | |
. | Toned Milk | 1 cup | 90 | |
. | Double Toned Milk | 1 cup | 70 | |
. | Skimmed Milk | 1 cup | 60 | |
. | Cottage Cheese | |||
. | Cow's Milk | 100g | 265 | |
. | Buffalo Milk | 100g | 292 | |
. | Yoghurt (Cow's Milk) | 1 Bowl | 100 | |
. | Yoghurt (Toned Milk) | 1 Bowl | 70 | |
. | Youghurt | |||
. | (double toned Milk) | 1 Bowl | 50 | |
. | Butter Milk | 1 cup | 30 | |
. | Cream light | 1 1/2 tbsp | 45 | |
. | Khoya | 100g | 421 | |
. | Processed cheese | 1 Cube (25g) | 80 | |
. | Condensed Milk | 1/2 Cup | 228 | |
. | Powdered Milk | 1 tbsp | 70 | |
. | Fruits | |||
. | Fruits | Apple | 1 Medium (100g) | 60 |
. | Fruits | Banana | 1 Medium (100g) | 139 |
. | Fruits | Cherries | 10 (70g) | 45 |
. | Fruits | Dates (fried) | 10 (100g) | 317 |
. | Fruits | Grapes | 20 (100g) | 71 |
. | Fruits | Guava | 1 Medium (150g) | 75 |
. | Fruits | Louquat | 6 Large (150g) | 43 |
. | Fruits | Mango | 1 small (100g) | 74 |
. | Fruits | Musk Mellon | 100g | 17 |
. | Fruits | Orange | 1 Medium (100g) | 72 |
. | Fruits | Peach | 1 Medium (100g) | 50 |
. | Fruits | Pear | 1 Medium (100g) | 75 |
. | Fruits | Papaya | 100g | 32 |
. | Fruits | Pineapple (fresh) | 1 Splice (100g) | 46 |
. | Fruits | Plum | 1 small (75g) | 39 |
. | Fruits | Pomegranate | 1 small (100g) | 65 |
. | Vegetables | |||
. | Vegetables | Bathula | 100g | 30 |
. | Vegetables | Beet root | 100g | 43 |
. | Vegetables | Bitter gaourd | 100g | 20 |
. | Vegetables | Carrot | 1 Medium (60g) | 29 |
. | Vegetables | Cabbage | 1 Medium (300g) | 80 |
. | Vegetables | Capsicum | 1 Medium (100g) | 24 |
. | Vegetables | Cauliflower | 1 Medium (500g) | 30 |
. | Vegetables | Coriander Leaves | 100g | 20 |
. | Vegetables | Colocasia | 1 Medium (75g) | 72 |
. | Vegetables | Cucumber | 1 Medium (150g) | 20 |
. | Vegetables | Fenugreek leaves | 100g | 15 |
. | Vegetables | French Beans | 100g | 26 |
. | Vegetables | Lady finger | 100g | 35 |
. | Vegetables | Lettuce | 100g | 20 |
. | Vegetables | Mint Leaves | 100g | 15 |
. | Vegetables | Mustard leaves | 100g | 34 |
. | Vegetables | Onion | 1 Medium (50g) | 25 |
. | Vegetables | Potato | 1 Medium (60g) | 26 |
. | Vegetables | Radish | 1 Small (150g) | 120 |
. | Vegetables | Spinach | 100g | 26 |
. | Vegetables | Sweet Potato | 100g | 120 |
. | Vegetables | Tinda | 1 Small (50g) | 10 |
. | Vegetables | Tomato | 1 Medium (60g) | 10 |
. | Oils | Butter | 1 tsp | 36 |
. | Oils | Ghee | 1 tsp | 45 |
. | Oils | Margarine | 1 tsp | 45 |
. | Oils | Oil | 1 tsp | 45 |
. | Oils | Olive Oil | 1 tsp | |
. | Sugar | White Sugar | 1 tsp | 20 |
. | Sugar | Honey | 1 tsp | 15 |
. | Sugar | Jaggery | 5g | 19 |
. | Nuts | Almond | 10small (10g) | 65 |
. | Nuts | Coconut (fresh) | 10g | 45 |
. | Nuts | Coconut (dry) | 15g | 99 |
. | Nuts | Cashew Nut | 6 Medium (20g) | 120 |
. | Nuts | Pine nuts | 10g | 60 |
. | Nuts | Gound Nut | 20 (10g) | 60 |
. | Nuts | Pistachio | 10 (10g) | 65 |
. | Nuts | Raisins | 10g | 30 |
. | Nuts | Walnut | 4 Halves (10g) | 70 |
. | ||||
. | ||||
. | BEVERAGES | |||
. | NAME | RAW WEIGHT | MEASURE | CALORIES |
. | Tea | Low fat milk-1tsp | 1 Cup | 30 |
. | Sugar-1tsp | |||
. | Instant coffee | Low fat milk-2tsp | 1 Cup | 40 |
. | Sugar-1tsp | |||
. | Espresso coffee | Low fat milk-1/2tsp | 1 Cup | 55 |
. | Sugar-1tsp | |||
. | Cream-1/2tsp | |||
. | Mango shake | Mango-50g | 1 Glass | 249 |
. | Buffalo milk-150ml | |||
. | sugar-2tsp | |||
. | Fruit punch | Fresh juices | 1 Glass | 174 |
. | Lemonade/Mintade | Mint leaves | 1 Glass | 40 |
. | Lemon | |||
. | sugar-2tsp | |||
. | Jaljeera | 1 Glass | NIL | |
. | Panna | |||
. | (raw mango juice) | Mango-50g | 1 Glass | 97 |
. | Sugar-3tsp | |||
. | Carrot kanji | 1 Glass | 5 | |
. | Pineapple juice | 1 Glass | 110 | |
. | Rose water | (Rooh Afza-3tsp) | 1 Glass | 150 |
. | Soft drink | 300ml | 125 | |
. | Tender coconut water | 1 Glass | 24 | |
. | ||||
. | ALCOHOLIC DRINKS | |||
. | NAME | AMOUNT | CALORIES | |
. | Beer | 240ml | 110 | |
. | Wine(dry) | 100ml | 80 | |
. | Wine(sweet) | 100ml | 142 | |
. | Brandy | 30ml | 75 | |
. | Champagne(dry) | 135ml | 105 | |
. | Champagne(sweet) | 135ml | 160 | |
. | Whisky | 30ml | 75 | |
. | Gin | 30ml | 85 | |
. | Rum | 30ml | 85 | |
. | Sherry(dry) | 30ml | 45 | |
. | ||||
. | (Note: It is healthy to avoid consuming alcohol as much as possible.) | |||
. | ||||
. | CEREALS | |||
. | PREPARATION | COOKED | COOKED | CALORIES |
. | WT.(G) | MEASURE/NO. | ||
. | Burghol(cracked wheat) | 200 | 1 Cup | 225 |
. | Rice | 200 | 1 Cup | 222 |
. | Khichri1 | 200 | 1 Cup | 430 |
. | Pulao | 300 | 2 Bowls | 358 |
. | Parantha2 | 100 | 2 | 297 |
. | Chappati3 | 70 | 2 | 170 |
. | Puri4 | 75 | 3 | 240 |
. | Bhatura5 | 36 | 1 | 154 |
. | Potato parantha6 | 90 | 1 | 213 |
. | Khubus(Small) | 90 | 1 | 240 |
. | Freikha | 200 | 1 Cup | 225 |
. | Wheat, all bran | 28 | 1/2 Cup | 95 |
. | Doughnut | 32 | 1 | 135 |
. | Burger, chicken | 1 | 275 | |
. | Burger, vegetable | 1 | 125 | |
. | ||||
. | DAL PREPARATION | |||
. | PREPARATION | COOKED WT.(G) | COOKED MEASURE/NO. | CALORIES |
. | Bengal gram dal | 125 | 1 Bowl | 124 |
. | Black gram dal | 145 | 1 Bowl | 161 |
. | Green gram dal | 155 | 1 Bowl | 316 |
. | Lentil dal | 140 | 1 Bowl | 248 |
. | Red gram dal | 135 | 1 Bowl | 104 |
. | Kadhi7 | 140 | 1 Bowl | 118 |
. | Spinach with dal | 140 | 1 Bowl | 113 |
. | Sambar8 | 160 | 1 Bowl | 81 |
. | Chole9 | 160 | 1 Bowl | 119 |
. | Green gram(whole) | 145 | 1 Bowl | 113 |
. | Lentil (whole) | 130 | 1 Bowl | 95 |
. | Rajmah10 | 135 | 1 Bowl | 153 |
. | Chick peas(lobia) | 140 | 1 Bowl | 141 |
. | Phool(fava beans) | 100 | 1/2 Cup | 115 |
. | ||||
. | VEGETABLE PREPARATION | |||
. | PREPARATION | COOKED WT.(G) | COOKED MEASURE/NO. | CALORIES |
. | Peas and paneer | 130 | 1 Bowl | 191 |
. | Pea potato curry | 135 | 1 Bowl | 132 |
. | potato curry | 110 | 3/4 Bowl | 131 |
. | Fried vegetableballs curry | 145 | 1 Bowl | 217 |
. | ||||
. | DRY PREPARATION | COOKED WT.(G) | COOKED MEASURE/NO. | CALORIES |
. | Capsicum potato | 125 | 1 Bowl | 116 |
. | Cauliflower and carrot | 95 | 1 Bowl | 100 |
. | Ladies finger(okra) | 140 | 1.5 Bowl | 226 |
. | Eggplant | 100 | 3/4 Bowl | 115 |
. | Cabbage | 100 | 1 Bowl | 131 |
. | Stuffed tomato | 85 | 1 Bowl | 84 |
. | ||||
. | SNACKS PREPARATION | COOKED WT.(G) | COOKED MEASURE/NO. | CALORIES |
. | Poha | 150 | 1 1/2 Bowl | 298 |
. | Dahi vada | 166 | 2 | 343 |
. | Vada | 43 | 2 | 138 |
. | Masala dosa | 100 | 1 | 192 |
. | Idli | 170 | 3 | 229 |
. | Sago vada | 60 | 2 | 214 |
. | Samosa | 65 | 1 | 207 |
. | Sandwich | 65 | 2 | 194 |
. | Upma | 160 | 1.25 | 260 |
. | Spaghetti | 140 | 1 Cup | 197 |
. | Waffles | 75 | 1 Large | 245 |
. | Cake,plain | 75 | 1 Piece | 153 |
. | Cake,sponge | 50 | 1 Piece | 153 |
. | Pie | 160 | 1 Portion | 375 |
. | Ka'ak | 100 | 4 Pieces | 300 |
. | Manakeesh | 100 | 1 Piece | 277 |
. | Knafeh b'jibun | 100 | 1 Small piece | 350 |
. | Knafeh b'kashta | 100 | 1 Small piece | 345 |
. | Znood el sitt | 100 | 1 Small piece | 375 |
. | Hareesah | 100 | 1 Medium piece | 525 |
. | Baklawah | 100 | 5 Pieces | 550 |
. | Borma | 100 | 2 Pieces | 600 |
. | Ish el bulbul | 100 | 8-10 Pieces | 550 |
. | Ghraybeh | 100 | 4 Pieces | 550 |
. | ||||
. | NON-VEG PREPARATION | |||
. | PREPARATION | COOKED WT.(G) | COOKED MEASURE/NO. | CALORIES |
. | Chicken with gravy | 125 | 1 Bowl | 257 |
. | Fish cutlets | 80 | 2 Bowl | 190 |
. | Fish fillet | 115 | 2 Bowl | 358 |
. | Fried Fish | 85 | 2 Bowl | 218 |
. | Liver tossed with spices | 140 | 1 Bowl | 330 |
. | Mutton curry | 145 | 1 Bowl | 237 |
. | Prawn tossed with spices | 115 | 3/4 Bowl | 206 |
. | Prawn curry | 145 | 1 Bowl | 219 |
. | ||||
. | CHUTNEYS(PASTES) | |||
. | PREPARATION | COOKED WT.(G) | COOKED MEASURE/NO. | CALORIES |
. | Coconut chutney | 55 | 2 tbsp | 125 |
. | Coriander chutney | 20 | 1 tbsp | 47 |
. | Mint Chutney | 18 | 1 tbsp | 7 |
. | Tamarind Chutney | 20 | 1 tbsp | 65 |
. | Tomato Chutney | 50 | 1/2 Bowl | 32 |
. | Hummos | 30 | 2 tbsp | 120 |
. | Moutabbal | 30 | 2 tbsp | 75 |
. | ||||
. | RAITAS | |||
. | Cucumber raita(low fat curd) | Yoghurt-100 | 1 Bowl | 52 |
. | Cucumber-50 | |||
. | Boondi raita fried bengal flour balls | Yoghurt-100 | 1 Bowl | 100 |
. | ||||
. | SALADS AND DRESSINGS | |||
. | French | 15 | 1 tbsp | 70 |
. | Mayonnaise | 15 | 1 tbsp | 150 |
. | Light mayonnaise | 15 | 1 tbsp | 110 |
. | Tossed green salad with dressing | 1 Bowl | 1 tbsp | 95 |
. | Coleslaw veg with jellied fruit salad | 1 Bowl | 151 | |
. | Tabouleh | 100g | 1 Bowl | 108 |
. | Fattoush | 100g | 1 Bowl | 125 |
. | Caesar | 15 | 1 tbsp | 70 |
Tidak ada komentar:
Posting Komentar