Friday, March 13, 2009

R. Nutritive Value of various food items


Nutritive Value Of Various Food Items



Standard Measures

1 Cup – 200ml
1 Katori – 150ml
1 Glass – 250ml
1 Table Spoon – 15mg
1 Tea Spoon – 5mg

Milk And Milk Products

Buffalo Milk – 1 Cup – 230 calories
Cow’s Milk – 1 Cup – 135 calories
Soya Milk – 1 Cup – 85 calories
Toned Milk – 1 Cup – 90 calories
Double Toned Milk – 1 cup – 70 calories
Skimmed milk(liquid) – 1 Cup – 60 calories
Paneer (buffalo milk) – 100gm – 292 calories
Paneer (cow’s milk) – 100gm – 265 calories
Curd (cow’s milk) – 1 Katori – 100 calories
Curd (toned milk) – 1 Katori – 70 calories
Curd (double toned milk) – 1 Katori – 150 calories
Butter Milk – 1 Cup – 30 calories
Cream Light – 1 ½ tsp – 45 calories
Khowa – 100 gm – 421calories
Processed Cheese – 1 Cube (25mg) – 80 calories
Condensed milk – ½ cup – 228 calories

FRUITS

Apple – 1 medium (100gm) – 60 calories
Banana – 1 medium (120gm) – 139 calories
Cherries – 10 pc. (70gm) – 45 calories
Dates(dried) – 10 pc. (100gm) – 317 calories
Grapes – 20 pc. (100gm) – 71 calories
Guava – 1 medium (150gm) – 75 calories
Louquat – 6 large (150mg) – 43 calories
Mango – 1 small (100gm) – 74 calories
Musk Melon – 100gm – 17 calories
Orange – 1 medium (100gm) – 72 calories
Peach – 1 medium (100gm) – 50 calories
Pears – 1 medium (150gm) – 75 calories
Papaya – 100gm – 32 calories
Pineapple (fresh) – 1 slice (100gm) – 46 calories
Plum – 1 small – 1 small (75gm) – 39 calories
Pomegranate – 1 small (100gm) – 65 calories

VEGETABLES

Bathua Leaves – 100gm – 30 calories
Beet Root – 100gm – 43 calories
Bitter Gourd – 100gm – 20 calories
Carrot – 1 medium (60gm) – 29 calories
Cabbage - 1 medium (300gm) – 80 calories
Capsicum - 1 medium (100gm) – 24 calories
Cauliflower - 1 medium (500gm) – 30 calories
Coriander Leaves – 100gm – 20 calories
Colocasia - 1 medium (75gm) – 72 calories
Cucumber - 1 medium (150gm) – 20 calories
French Beans – 100gm – 26 calories
Fenugreek Leaves – 100gm – 15 calories
Lady Finger – 100gm – 35 calories
Lettuce – 100gm – 20 calories
Mint Leaves – 100gm – 15 calories
Mustard Leaves - 100gm – 34 calories
Onion – 1 medium (50gm)- 25 calories
Potato – 1 medium (60gm) – 57 calories
Radish – 1 small ( 150gm) – 25 calories
Spinach – 100gm – 26 calories
Sweet Potato – 100 gm – 120 calories
Tinda – 1 small (50gm) – 10 calories
Tomato – 1 medium (60gm) – 10 calories

OILS

Butter – 1tsp – 36 calories
Ghee – 1tsp – 45 calories
Margarine – 1tsp – 45 calories
Oil - 1tsp – 45 calories

SUGAR

White Sugar – 1tsp – 20 calories
Honey – 1 tsp – 15 calories
Jaggery – 5gm – 19 calories

NUTS

Almond – 10 small pc. (10gm) – 65 calories
Coconut (fresh) – 10gm – 45 calories
Coconut (dry) – 15 gm – 99 calories
Cashew Nut – 6 medium (20gm) – 120 calories
Chilgoza – 10gm – 60 calories
Ground Nut – 20 pc. – 60 calories
Pistachio – 10 pc. – 65 calories
Raisins – 10gm – 30 calories
Walnut – 4 halves (10gm) – 70 calories

BEVERAGES

Tea – D.toned Milk-1tsp + Sugar-1tsp (1 Cup) – 30 calories
Instant Coffee - D.toned Milk-2tsp+Sugar-1tsp (1 Cup) –40cal
Espresso Coffee- D.toned Milk- ½ cup+Sugar-1tsp + Cream- 1tsp
(1 Cup) –55 calories
Mango Shake – Mango-50gm + Buffalo Milk-150ml – 1 Glass –
249 calories
Fruit Punch – Fresh Juices – 1 Glass – 174 calories
Lemonade/Mintade – Mint leaves+Lemon+Sugar-2tsp - 1 Glass –
40 calories
Jaljeera – 1 Glass – Nil
Panna – Mango-50gm + Sugar-3tsp (1 Glass) – 97 calories
Carrot Kanji – 1 Glass – 5 calories
Pineapple Juice – 1 Glass – 110 calories
Roohafza in water – Roohafza-3tsp (1 Glass) – 150 calories
Soft drink – 300ml- 125 calories
Tender Coconut Water – 1 Glass – 70 calories

ALCOHOLIC DRINKS

Beer – 1 large mug (240ml) – 110 calories
Wine (dry) – 100ml – 80 calories
Wine (sweet) – 100ml – 142 calories
Brandy – 1 peg (30ml) – 75 calories
Champagne (dry) – 135ml – 105 calories
Champagne (sweet) – 135ml – 160 calories
Whisky – 1peg (30ml) – 75 calories
Gin – 1peg (30ml) – 85 calories
Rum – 1peg (30ml) – 85 calories
Sherry - 1peg (30ml) – 45 calories

COOKED CEREALS

Rice – 200gm (2 katori) – 222 calories
Khichri – 200gm (2 katori) – 430 calories
Pulao – 300 gm (2 katori) – 358 calories
Parantha – 100gm (2 pc.) – 297 calories
Phulka – 70gm (2 pc.) – 170 calories
Puri – 75gm (3pc.) – 240 calories
Bhatura – 36gm ( 1 pc.) – 154 calories
Aloo Parantha – 90gm (1 pc.) – 213 calories

DAL PREPARATION

Bengal Gram Dal – 125gm/1 katori – 124 calories
Black Gram Dal – 145gm/1 katori – 161 calories
Green Gram Dal – 155gm/1 katori – 316 calories
Lentil Dal – 140gm/1 katori – 248 calories
Lentil Dal (Bengal) – 130gm/1 katori – 79 calories
Red Gram Dal – 135gm/1 katori – 109 calories
Kadhi – 140gm/1 katori – 118 calories
Kootu – 155gm/1 katori – 147 calories
Spinach with Dal – 140gm/1 katori – 113 calories
Sambar – 160gm/1 katori – 81 calories
Chhole – 160gm/1 katori – 119 calories
Green Gram (whole) – 145gm/1 katori – 113 calories
Lentil (whole) – 130gm/1 katori – 95 calories
Rajma – 135gm/1 katori – 153 calories
Rawan (Lobia) - 140gm/1 katori – 141 calories


VEGETABLE PREPARATION

Peas n Paneer – 130gm/1 katori – 191 calories
Pea Potato Curry – 135gm/1 katori – 132 calories
Potato Curry – 110gm/ ¾ katori – 131 calories
Vegetable Kofta Curry – 145gm/1 katori – 217 calories
Capsicum Potato – 125gm/1 katori – 116 calories
Cauliflower n Carrot – 95gm/1 katori – 100 calories
Ladies Finger – 140gm/1.5 katori – 226 calories
Bharta – 100gm/ ¾ katori – 115 calories
Cabbage – 100gm/1 katori – 131 calories
Stuffed Tomato – 85gm/1 katori – 84 calories

SNACKS

Poha – 150gm/1.5 katori – 298 calories
Dahi Vada – 166gm/2 pc. – 343 calories
Vada – 43gm/2 pc. – 138 calories
Masala Dosa – 100gm/1 pc. – 192 calories
Idli – 170gm/3 pc. – 229 calories
Sago Vada – 60gm/2 pc. – 214 calories
Samosa – 65gm/1 pc. – 207 calories
Sandwich – 65gm/2 pc. – 194 calories
Upma – 160gm/1.25 katori – 260 calories

CHUTNEYS (cooked)

Coconut Chutney – 55gm/2 tbsp – 125 calories
Coriander Chutney – 20gm/1 tbsp – 47 calories
Mint Chutney – 18gm/1 tbsp – 7 calories
Tamarind Chutney – 20gm/1 tbsp – 65 calories
Tomato Chutney – 50gm/ ½ katori – 32 calories

RAITAS

Cucumber Raita – Curd(toned milk)-100gm + Cucumber 50gm/1
katori – 52 calories
Boondi Raita – Curd-100gm/1 katori – 100 calories