Uncooked food
Approximate caloric value of nuts, salads, and fruits
| Food | Portion | Calories |
|---|---|---|
| Nuts | ||
| Almonds | 10 Nos. | 85 |
| Cashew nuts | 10 Nos. | 95 |
| Coconut (fresh) | 100 g | 444 |
| Coconut (dry) | 100 g | 662 |
| Peanuts | 50 Nos. | 90 |
| Fresh fruits | ||
| Apple | 1 medium | 65 |
| Banana | 1 medium | 90 |
| Grapes | 30 Nos. | 70 |
| Guava | 1 medium | 50 |
| Jackfruit | 4 pieces | 90 |
| Mango | 1 medium | 180 |
| Sweet lime | 1 medium | 40 |
| Orange | 1 medium | 40 |
| Papaya | 1 piece | 80 |
| Pineapple | 1 pieces | 50 |
| Sapota/chickoo | 1 medium | 80 |
| Custard apple | 1 medium | 130 |
| Watermelon | 1 slice | 16 |
| Muskmelon | 1 slice | 17 |
| Salads | ||
| Beetroot | 1 medium. | 30 |
| Carrot | 1 medium | 70 |
| Cucumber | 1 medium | 12 |
| Onion | 1 medium | 25 |
| Radish | 1 medium | 10 |
| Tomato | 1 medium | 10 |
Source: Dietary Guidelines for Indians by NATIONAL INSTITUTE OF NUTRITION
Low-calorie vegetables and fruits (20 kcal)
| Name of vegetables | Calories/100 g |
|---|---|
| Green leafy vegetables | |
| Amaranth (stem) | 19 |
| Ambat chukka | 15 |
| Celery stalk | 18 |
| Ipomoea stem (kolmidanta) | 19 |
| Spinach stalk | 20 |
| Roots and tubers | |
| Radish table | 16 |
| Radish white | 17 |
| Other vegetables | |
| Ash gourd | 10 |
| Bottle gourd | 12 |
| Cluster beans | 16 |
| Colocasia stem | 18 |
| Cucumber | 13 |
| Kovai/konduri | 18 |
| Parwal | 20 |
| Ridge gourd | 17 |
| Snake gourd | 18 |
| Vegetable marrow | 17 |
| Fruits | |
| Jamb safed | 19 |
| Musk melon | 17 |
| Watermelon | 16 |
| Tomato ripe | 20 |
Source: Dietary Guidelines for Indians by NATIONAL INSTITUTE OF NUTRITION
Cooked food
Approximate caloric value of some cooked preparation
| Serial No. | Preparation | Quantity of one serving | Calories (Kcal) |
|---|---|---|---|
| 1 | |||
| Rice | 1 cup | 170 | |
| Phulka | 1 No. | 80 | |
| Paratha | 1 No. | 150 | |
| Puri | 1 No. | 80 | |
| Bread | 2 slices | 170 | |
| Poha | 1 cup | 270 | |
| Upma | 1 cup | 270 | |
| Idli | 2 Nos. | 150 | |
| Dosa | 1 No. | 125 | |
| Khichidi | 1 cup | 200 | |
| Wheat porridge | 1 cup | 220 | |
| Semolina (suji) porridge | 1 cup | 220 | |
| Cereals with milk | 1 cup | 220 | |
| 2 | |||
| Plain dal | 1/2 cup | 100 | |
| Smbhar | 1 cup. | 110 | |
| 3 | |||
| With Gravy | 1 cup | 170 | |
| Dry | 1 cup | 150 | |
| 4 | |||
| Boiled egg | 1 No. | 90 | |
| Omelet | 1 No. | 160 | |
| Fried egg | 1 No. | 160 | |
| Mutton curry | 3/4 cup | 260 | |
| Chicken curry | 3/4 cu | 240 | |
| Fish fried | 2 big pieces | 190 | |
| Fish cutlet | 2 Nos. | 190 | |
| Prawn curry | 3/4 cup | 220 | |
| Keema kofta curry | 3/4 cup/6 small koftas | 240 | |
| 5 | |||
| Pakora | 8 Nos. | 280 | |
| Besan ka pura | 1 No. | 220 | |
| Chat (Dahi-pakori) | 5 pieces | 220 | |
| Cheese balls | 2 Nos. | 250 | |
| Dahi vada | 2 Nos. | 180 | |
| vada | 2 Nos. | 140 | |
| Masala vada | 2 Nos. | 150 | |
| Masala Dosa | 1 No. | 200 | |
| Pea-kachori | 2 Nos | 380 | |
| Potato bonda/vada | 2 Nos. | 200 | |
| Sago/sabudana vada | 2 Nos. | 210 | |
| 1 No. | 200 | ||
| Sandwiches (2 tablespoons butter) | 2 Nos. | 200 | |
| Vegetable puff | 1 No. | 200 | |
| Pizza (cheese and tomato) | 1 slice | 200 | |
| 6 | |||
| Coconut/peanut/til | 2 tablespoons | 120 | |
| Tomato | 1 tablespoon | 10 | |
| Tamarind with jaggery | 1 tablespoon | 60 | |
| 7 | |||
| Besan barfi | 2 small pieces | 400 | |
| Chikki | 2 pieces | 290 | |
| Fruit cake | 1 piece | 270 | |
| Rice puttu | 1/2 cup | 280 | |
| Sandesh | 2 Nos. | 140 | |
| Double ka meetha | 1/2 cup | 280 | |
| Halwa (kesari) | 1/2 cup | 320 | |
| Jelly/jam | 1 tablespoon | 20 | |
| Custard (caramel) | 1/2 cup | 160 | |
| Srikhand | 1/2 cup | 380 | |
| Milk chocolate | 25 g | 140 | |
| Ice cream | 1/2 cup. | 200 | |
| 8 | |||
| Tea (2 teaspoons sugar + 50 ml milk toned) | 1 cup | 75 | |
| Coffee 2 teaspoons sugar + 100 ml milk) | 1 cup | 110 | |
| Cow’s milk (2 teaspoons sugar) | 1 cup | 180 | |
| Buffalo’s milk (2 teaspoons sugar) | 1 cup | 300 | |
| Lassi (2 teaspoons sugar) | 1 cup/glass | 110 | |
| Squash | 1 cup/glass | 75 | |
| Syrups | 1 cup/glass | 200 | |
| Carbonated beverages | 200 ml | 150 | |
| Fresh lime juice | 1 cup/glass | 60 | |
Source: Dietary Guidelines for Indians by NATIONAL INSTITUTE OF NUTRITION
