24
Sep
Nutrition :
1. Calorie and fat guide
2. Proteins
3. Fats
Breakfast Items
| Breakfast Item | Serving Size | Calories |
|---|---|---|
| Aloo Paratha | 1 piece | 300 cal |
| Chole Bhature | 1 serving | 450–500 cal |
| Dosa | 1 medium | 168 cal |
| Idli | 1 piece | 40 cal |
| Misal Pav | 1 plate | 400 cal |
| Plain Paratha | 1 piece | 260 cal |
| Poha | 1 cup | 250 cal |
| Samosa | 1 piece | 200 cal |
| Upma | 1 cup | 220 cal |
Lunch & Dinner Items
| Food Item | Serving Size | Calories |
|---|---|---|
| Biryani (Chicken / Veg) | 1 plate | 500–700 cal |
| Dal | 1 cup cooked | 150 cal |
| Khichri | 1 cup, moong dal + rice | 250 cal |
| Mutton Curry | 1 bowl | 240 cal |
| Poori | 1 piece | 240 cal |
| Rajma | 1 cup | 250 cal |
| Roti | 1 piece, whole wheat | 120 cal |
| Rice | 1 cup cooked | 200 cal |
| Sabzi | 1 cup, cooked with light oil | 120–180 cal |
| Sambar | 1 cup | 150 cal |
Snacks & Street Food
| Food Item | Serving Size | Calories |
|---|---|---|
| Bhel Puri | 1 serving | 250 cal |
| Pakoras | 100 g, mixed vegetables | 300 cal |
| Pav Bhaji | 1 plate with buttered pav | 450 cal |
| Pani Puri | 6 pieces with stuffing and water | 180–220 cal |
| Samosa | 1 medium piece | 150–200 cal |
| Vada Pav | 1 piece | 280 cal |
Sweets & Desserts
| Food Item | Serving Size | Calories |
|---|---|---|
| Gulab Jamun | 1 piece | 150 cal |
| Halwa | 1 serving, gajar / sooji | 300–400 cal |
| Jalebi | 1 medium piece | 150–200 cal |
| Kheer | 1 cup | 300 cal |
| Ladoo | 1 piece, besan / motichoor | 180–250 cal |
| Rasgulla | 1 medium piece | 120 cal |
Beverages
| Beverage | Serving Size | Calories |
|---|---|---|
| Buttermilk | 1 cup, unsweetened | 50 cal |
| Chai | 1 cup, with milk and sugar | 100 cal |
| Coconut Water | 1 cup | 45 cal |
| Lassi | 1 cup, sweet | 220 cal |
| Sugarcane Juice | 1 glass, 250 ml | Approx. 180 cal |
Fruits – Calories per 100 g
| Fruit | Quantity | Calories |
|---|---|---|
| Watermelon | 100 g | 26 cal |
| Papaya | 100 g | 32 cal |
| Black Grapes | 100 g | 45 cal |
| Kiwi Fruit | 100 g | 45 cal |
| Pineapple | 100 g | 46 cal |
| Peach | 100 g | 50 cal |
| Pears | 100 g | 51 cal |
| Orange | 100 g | 53 cal |
| Plums | 100 g | 56 cal |
| Apple | 100 g | 56 cal |
| Lychee | 100 g | 61 cal |
| Guava | 100 g | 66 cal |
| Cherries | 100 g | 70 cal |
| Mangoes | 100 g | 70 cal |
| Strawberries | 100 g | 77 cal |
| Pomegranate | 100 g | 77 cal |
| Chickoo | 100 g | 94 cal |
| Banana | 100 g | 95 cal |
| Dates | 100 g | 281 cal |
Calories per 100 g
| Food Item | Quantity | Calories |
|---|---|---|
| Butter | 100 g | 750 cal |
| Cheese | 100 g | 315 cal |
| Cream | 100 g | 210 cal |
| Ghee | 100 g | 910 cal |
| Ice Cream | 100 g | 170 cal |
| Margarine | 100 g | 740 cal |
| Pork | 100 g | 340 cal |
| Chicken | 100 g | 150 cal |
| Peanuts | 100 g | 570 cal |
| Bread | 100 g | 230 cal |
| Cornflakes with Milk | 100 g | 200 cal |
| Chocolate Biscuit | 100 g | 520 cal |
Calories per Cup
| Food / Beverage | Serving Size | Calories |
|---|---|---|
| Milk (Buffalo) | 1 cup | 115 cal |
| Milk (Cow) | 1 cup | 100 cal |
| Milk (Skimmed) | 1 cup | 45 cal |
| Buttermilk | 1 cup | 20 cal |
Calories in Other Items
| Food Item | Serving Size | Calories |
|---|---|---|
| Sugar | 1 tablespoon | 45 cal |
| Honey | 1 tablespoon | 90 cal |
Fast Food
| Food Item | Serving Size | Calories |
|---|---|---|
| French Fries | Small | 320 cal |
| Chicken Burger | 1 burger | 680 cal |
| Hamburger | 1 burger | 250 cal |
| Cheeseburger | 1 burger | 300 cal |
| Whopper | 1 burger | 680 cal |
| Zinger Burger | 1 burger | 450 cal |
| Flamin Wrap | 1 wrap | 305 cal |
| Big Mac | 1 burger | 550 cal |
| McChicken | 1 burger | 400 cal |
| Chicken McNuggets | 6 pieces | 250 cal |
| Pizza | 1 medium slice (1/8) | 200–400 cal |
Veg Protein
| Food Item | Serving | Calories | Protein |
|---|---|---|---|
| Urad Dal | 100 g | 350 cal | 25 g |
| Moong Dal | 100 g | 347 cal | 24 g |
| Chana Dal | 100 g | 400 cal | 7 g |
| Kala Chana | 100 g | 378 cal | 9 g |
| Masoor Dal | 100 g | 352 cal | 25 g |
| Kidney Beans | 100 g | 333 cal | 9 g |
| Green Peas | 100 g | 81 cal | 5 g |
| Almonds | 100 g | 576 cal | 21 g |
| Pistachios | 100 g | 562 cal | 24 g |
| Walnuts | 100 g | 654 cal | 16 g |
| Pine Nuts | 100 g | 673 cal | 14 g |
| Peanuts | 100 g | 567 cal | 35 g |
| Peanut Butter | 100 g | 588 cal | 22 g |
| Pumpkin Seeds | 100 g | 364 cal | 19 g |
| Flaxseed | 100 g | 534 cal | 18 g |
| Chia Seeds | 100 g | 486 cal | 17 g |
| Tofu | 100 g | 76 cal | 8 g |
| Soy Wadi | 100 g | 345 cal | 52 g |
| Soybeans | 100 g | 446 cal | 36 g |
| Phool Makhana | 100 g | 356 cal | 18 g |
| Jowar | 100 g | 350 cal | 10 g |
| Bajra | 100 g | 350 cal | 10 g |
| Nachani | 100 g | 350 cal | 10 g |
| Red Rice | 100 g | 130 cal | 3 g |
| Quinoa | 100 g | 368 cal | 14 g |
| Sattu | 100 g | 380 cal | 20 g |
Milk & Dairy Protein
| Food Item | Serving | Calories | Protein |
|---|---|---|---|
| Milk (Whole) | 100 ml | 66 cal | 3.5 g |
| Skim Milk | 100 ml | 35 cal | 3.5 g |
| Curd (Whole Milk) | 100 ml | 98 cal | 3.5 g |
| Paneer | 100 g | 325 cal | 20 g |
| Whey Protein | 1 scoop | 115 cal | 25 g |
Non-Veg Protein
| Food Item | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast | 100 g | — | 31 g |
| Chicken Thighs | 100 g | — | 25 g |
| Chicken Drumstick | 100 g | — | 12 g |
| Shrimp | 100 g | — | 24 g |
| Fish (Salmon) | 100 g | — | 24 g |
| Tuna | 100 g | — | 28 g |
| Pomfret | 100 g | — | 20 g |
| Beef Steak | 100 g | — | 27 g |
| Pork Chops | 100 g | — | 21 g |
| Bacon | 100 g | — | 37 g |
| Egg White | 1 egg white | — | 3.6 g |
Breakfast Items
| Breakfast Item | Serving Size | Calories |
|---|---|---|
| Aloo Paratha | 1 piece | 300 cal |
| Chole Bhature | 1 serving | 450–500 cal |
| Dosa | 1 medium | 168 cal |
| Idli | 1 piece | 40 cal |
| Misal Pav | 1 plate | 400 cal |
| Plain Paratha | 1 piece | 260 cal |
| Poha | 1 cup | 250 cal |
| Samosa | 1 piece | 200 cal |
| Upma | 1 cup | 220 cal |
Lunch & Dinner Items
| Food Item | Serving Size | Calories |
|---|---|---|
| Biryani (Chicken / Veg) | 1 plate | 500–700 cal |
| Dal | 1 cup cooked | 150 cal |
| Khichri | 1 cup, moong dal + rice | 250 cal |
| Mutton Curry | 1 bowl | 240 cal |
| Poori | 1 piece | 240 cal |
| Rajma | 1 cup | 250 cal |
| Roti | 1 piece, whole wheat | 120 cal |
| Rice | 1 cup cooked | 200 cal |
| Sabzi | 1 cup, cooked with light oil | 120–180 cal |
| Sambar | 1 cup | 150 cal |
Snacks & Street Food
| Food Item | Serving Size | Calories |
|---|---|---|
| Bhel Puri | 1 serving | 250 cal |
| Pakoras | 100 g, mixed vegetables | 300 cal |
| Pav Bhaji | 1 plate with buttered pav | 450 cal |
| Pani Puri | 6 pieces with stuffing and water | 180–220 cal |
| Samosa | 1 medium piece | 150–200 cal |
| Vada Pav | 1 piece | 280 cal |
Sweets & Desserts
| Food Item | Serving Size | Calories |
|---|---|---|
| Gulab Jamun | 1 piece | 150 cal |
| Halwa | 1 serving, gajar / sooji | 300–400 cal |
| Jalebi | 1 medium piece | 150–200 cal |
| Kheer | 1 cup | 300 cal |
| Ladoo | 1 piece, besan / motichoor | 180–250 cal |
| Rasgulla | 1 medium piece | 120 cal |
Beverages
| Beverage | Serving Size | Calories |
|---|---|---|
| Buttermilk | 1 cup, unsweetened | 50 cal |
| Chai | 1 cup, with milk and sugar | 100 cal |
| Coconut Water | 1 cup | 45 cal |
| Lassi | 1 cup, sweet | 220 cal |
| Sugarcane Juice | 1 glass, 250 ml | Approx. 180 cal |
Fruits – Calories per 100 g
| Fruit | Quantity | Calories |
|---|---|---|
| Watermelon | 100 g | 26 cal |
| Papaya | 100 g | 32 cal |
| Black Grapes | 100 g | 45 cal |
| Kiwi Fruit | 100 g | 45 cal |
| Pineapple | 100 g | 46 cal |
| Peach | 100 g | 50 cal |
| Pears | 100 g | 51 cal |
| Orange | 100 g | 53 cal |
| Plums | 100 g | 56 cal |
| Apple | 100 g | 56 cal |
| Lychee | 100 g | 61 cal |
| Guava | 100 g | 66 cal |
| Cherries | 100 g | 70 cal |
| Mangoes | 100 g | 70 cal |
| Strawberries | 100 g | 77 cal |
| Pomegranate | 100 g | 77 cal |
| Chickoo | 100 g | 94 cal |
| Banana | 100 g | 95 cal |
| Dates | 100 g | 281 cal |
Calories per 100 g
| Food Item | Quantity | Calories |
|---|---|---|
| Butter | 100 g | 750 cal |
| Cheese | 100 g | 315 cal |
| Cream | 100 g | 210 cal |
| Ghee | 100 g | 910 cal |
| Ice Cream | 100 g | 170 cal |
| Margarine | 100 g | 740 cal |
| Pork | 100 g | 340 cal |
| Chicken | 100 g | 150 cal |
| Peanuts | 100 g | 570 cal |
| Bread | 100 g | 230 cal |
| Cornflakes with Milk | 100 g | 200 cal |
| Chocolate Biscuit | 100 g | 520 cal |
Calories per Cup
| Food / Beverage | Serving Size | Calories |
|---|---|---|
| Milk (Buffalo) | 1 cup | 115 cal |
| Milk (Cow) | 1 cup | 100 cal |
| Milk (Skimmed) | 1 cup | 45 cal |
| Buttermilk | 1 cup | 20 cal |
Calories in Other Items
| Food Item | Serving Size | Calories |
|---|---|---|
| Sugar | 1 tablespoon | 45 cal |
| Honey | 1 tablespoon | 90 cal |
Fast Food
| Food Item | Serving Size | Calories |
|---|---|---|
| French Fries | Small | 320 cal |
| Chicken Burger | 1 burger | 680 cal |
| Hamburger | 1 burger | 250 cal |
| Cheeseburger | 1 burger | 300 cal |
| Whopper | 1 burger | 680 cal |
| Zinger Burger | 1 burger | 450 cal |
| Flamin Wrap | 1 wrap | 305 cal |
| Big Mac | 1 burger | 550 cal |
| McChicken | 1 burger | 400 cal |
| Chicken McNuggets | 6 pieces | 250 cal |
| Pizza | 1 medium slice (1/8) | 200–400 cal |
Veg Protein
| Food Item | Serving | Calories | Protein |
|---|---|---|---|
| Urad Dal | 100 g | 350 cal | 25 g |
| Moong Dal | 100 g | 347 cal | 24 g |
| Chana Dal | 100 g | 400 cal | 7 g |
| Kala Chana | 100 g | 378 cal | 9 g |
| Masoor Dal | 100 g | 352 cal | 25 g |
| Kidney Beans | 100 g | 333 cal | 9 g |
| Green Peas | 100 g | 81 cal | 5 g |
| Almonds | 100 g | 576 cal | 21 g |
| Pistachios | 100 g | 562 cal | 24 g |
| Walnuts | 100 g | 654 cal | 16 g |
| Pine Nuts | 100 g | 673 cal | 14 g |
| Peanuts | 100 g | 567 cal | 35 g |
| Peanut Butter | 100 g | 588 cal | 22 g |
| Pumpkin Seeds | 100 g | 364 cal | 19 g |
| Flaxseed | 100 g | 534 cal | 18 g |
| Chia Seeds | 100 g | 486 cal | 17 g |
| Tofu | 100 g | 76 cal | 8 g |
| Soy Wadi | 100 g | 345 cal | 52 g |
| Soybeans | 100 g | 446 cal | 36 g |
| Phool Makhana | 100 g | 356 cal | 18 g |
| Jowar | 100 g | 350 cal | 10 g |
| Bajra | 100 g | 350 cal | 10 g |
| Nachani | 100 g | 350 cal | 10 g |
| Red Rice | 100 g | 130 cal | 3 g |
| Quinoa | 100 g | 368 cal | 14 g |
| Sattu | 100 g | 380 cal | 20 g |
Milk & Dairy Protein
| Food Item | Serving | Calories | Protein |
|---|---|---|---|
| Milk (Whole) | 100 ml | 66 cal | 3.5 g |
| Skim Milk | 100 ml | 35 cal | 3.5 g |
| Curd (Whole Milk) | 100 ml | 98 cal | 3.5 g |
| Paneer | 100 g | 325 cal | 20 g |
| Whey Protein | 1 scoop | 115 cal | 25 g |
Non-Veg Protein
| Food Item | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast | 100 g | — | 31 g |
| Chicken Thighs | 100 g | — | 25 g |
| Chicken Drumstick | 100 g | — | 12 g |
| Shrimp | 100 g | — | 24 g |
| Fish (Salmon) | 100 g | — | 24 g |
| Tuna | 100 g | — | 28 g |
| Pomfret | 100 g | — | 20 g |
| Beef Steak | 100 g | — | 27 g |
| Pork Chops | 100 g | — | 21 g |
| Bacon | 100 g | — | 37 g |
| Egg White | 1 egg white | — | 3.6 g |
Fats
| Fat Type | Category | Sources |
|---|---|---|
| Monounsaturated Fats | Healthy Fats | Nuts, seeds, avocado, olive oil, canola oil, sesame oil |
| Polyunsaturated Fats | Healthy Fats | Nuts, seeds, avocado, olive oil, canola oil, sesame oil |
| Saturated Fats | Unhealthy Fats | Beef, bacon, sausage, hotdogs, palm oil, coconut oil, cottonseed oil, full-fat dairy, palm kernel |
| Trans Fats | Unhealthy Fats | Deep-fried foods, commercial bakery products, frozen dinners, margarine, butter, cheese, egg yolk |
*The opinion expressed in the Blog is of Dr Vijay D’Silva
The information provided in the blog is for educational purpose only and does not substitute for professional medical advice, diagnosis or treatment.
Do not ‘self-diagnose/ treat’.
Consult a qualified medical professional for opinion and treatment.
