FRUITS |
FOOD ITEM |
CALORIES per 100 gms |
Amla |
60 |
Apple |
60 |
Banana |
115 |
Cherries red |
65 |
Chickoo |
100 |
Currants black |
315 |
Custard Apple/ Seetaphal |
105 |
Dates dried |
315 |
Dates fresh |
146 |
Figs |
35 |
Grapefruit |
45 |
Grapes |
70 |
Guava |
50 |
Jackfruit/ phanas |
90 |
Jambu fruit/ jambu/ jambhool |
60 |
Lemon/ limbu |
55 |
Litchi |
60 |
Papaya |
30 |
Pineapple |
70 |
Pomegranate/ anar |
65 |
Mango |
75 |
Orange |
50 |
Pear |
50 |
Plum |
50 |
Raspberry/ rusbhory |
55 |
Strawberry |
45 |
Sweet lime |
35 |
Watermelon/ tarbuj |
15 |
Vegetables |
FOOD ITEM |
CALORIES per 100 gms |
Ash gourd/ petha |
10 |
Bitter gourd/ Karela |
25 |
Bottle gourd/ dudhi |
10 |
Brinjal/ baigan |
25 |
Broad beans |
50 |
Capsicum/ Shimla mirchi |
25 |
Cauliflower |
30 |
Cluster beans/ gawar |
15 |
Cucumber |
15 |
Drumstick |
25 |
French beans |
25 |
Green peas/ mattar |
25 |
Jackfruit seeds |
135 |
Ladies finger/ bhindi |
35 |
Mango green |
45 |
Parwar/ padval |
20 |
Papaya green |
30 |
Pumpkin fruit/ lal bhopla |
25 |
Ridge gourd/ thuria |
15 |
Tinda |
20 |
Tomato |
20 |
Leafy Vegetables |
FOOD ITEM |
CALORIES per 100 gms |
Ambat chuka/ khatti palak |
15 |
Cabbage |
25 |
Cauliflower greens/ phool gobi saag |
65 |
Coriander leaves |
45 |
Curry leaves |
110 |
Drumstick leaves |
90 |
Fenugreek leaves/ methi |
50 |
Lettuce |
20 |
Mint/ pudina |
50 |
Mustard leaves/ sarson ka saag |
35 |
Radish leaves |
30 |
Spinach/ palak |
25 |
Turnip greens |
65 |
Roots & Tubers |
FOOD ITEM |
CALORIES per 100 gms |
Beetroot |
45 |
Carrot |
50 |
Onion big |
50 |
Potato |
100 |
Radish pink |
30 |
Radish white |
20 |
Sweet potato |
120 |
Turnip/ Shalgam |
30 |
Yam/ suran |
110 |
Cereals & Cereal Products |
FOOD ITEM |
CALORIES per 100 gms |
Bajra |
360 |
Jowar |
350 |
Maize, dry |
340 |
Maize, tender |
125 |
Ragi |
330 |
Riceflakes/ poha |
345 |
Rice parboiled - Handpounded |
350 |
Rice puffed/ murmura |
225 |
Sabudana/ Sago |
350 |
Wheat bread brown & white |
245 |
Wheat flour - refined |
350 |
Wheat flour - whole |
340 |
Wheat semolina/ rawa |
350 |
Wheat vermicelli/ sevaiya |
350 |
Milk & Milk Products |
FOOD ITEM |
CALORIES per 100 gms |
Cheese |
350 |
Curds |
60 |
Khoya/ thickened milk |
410 |
Milk buffalo |
115 |
Milk cow |
65 |
Milk goat |
70 |
Paneer/ cottage cheese |
265 |
Skimmed milk powder cow milk |
360 |
Whole milk powder cow milk |
495 |
Pulses & Legumes |
FOOD ITEM |
CALORIES per 100 gms |
Bengal gram/ channa dal |
370 |
Bengal gram/ whole chick pea/chole/channa |
360 |
Bengal gram roasted/ bhuna channa |
370 |
Chowli |
325 |
Masoor dal/ Red gram |
345 |
Moong dal |
350 |
Moth beans/ matki |
350 |
Peas dry |
315 |
Peas roasted |
340 |
Rajmah |
345 |
Soya beans |
430 |
Nuts & Oil Seeds |
FOOD ITEM |
CALORIES per 100 gms |
Almond |
655 |
Cashew nut |
595 |
Coconut dry |
60 |
Coconut fresh |
445 |
Coconut milk |
430 |
Coconut tender |
40 |
Coconut water |
25 |
Gingelly seeds/ til |
565 |
Groundnut roasted |
570 |
Groundnuts |
565 |
Pistachio nut |
625 |
Piyal seeds/ chironji/charoli |
655 |
Walnut |
690 |
Fats & Oils |
FOOD ITEM |
CALORIES per 100 gms |
Butter |
730 |
Cooking oil Sunflower/ Postman/ Saffola/ Groundnut Oil etc. |
900 |
Ghee |
900 |
Hydrogenated oil/ vanaspati |
900 |
Sugars |
FOOD ITEM |
CALORIES per 100 gms |
Honey |
320 |
Jaggery cane |
385 |
White sugar/ Sugarcane |
400 |
Sea Food |
FOOD ITEM |
CALORIES per 100 gms |
Bombay Duck |
295 |
Crab small |
170 |
Indian Herring |
120 |
Lobster |
90 |
Mackerel |
95 |
Pomfret, black |
110 |
Pomfret, white |
90 |
Prawn |
90 |
Rawas |
110 |
Sardine |
110 |
Small dried Shrimp |
350 |
fresh Surmai |
90 |
Meat & Poultry |
FOOD ITEM |
CALORIES per 100 gms |
Beef |
115 |
Buffalo |
85 |
Chicken |
110 |
Duck |
130 |
Egg hen |
175 |
Egg duck |
180 |
Lean Goat meat |
120 |
Mutton with fat |
195 |
Pork |
115 |