| Food |
Fat
(gms.) |
Cholesterol
(mgs.) |
Calories
(Kcals.) |
| BEVERAGES |
| Tea 1 cup(2tsp cream & 2tsp sugar) |
2.9 |
10 |
70 |
Coffee 1 cup
(2tsp cream & 2tsp sugar) |
2.9 |
10 |
70 |
| Tea 1 cup(2tsp skim & 2tsp sugar) |
0 |
0 |
45 |
| Coffee 1 cup(2tsp skim & 2tsp sugar) |
0 |
0 |
45 |
| Cola drinks(350 ml) |
0 |
0 |
145 |
| Ginger ale(350 ml) |
0 |
0 |
115 |
| Beer Regular(350 ml) |
0 |
0 |
150 |
| Beer, light(350 ml) |
0 |
0 |
100 |
| Gin, Rum/Whisky/Vodka |
0 |
0 |
105 |
(86 proof) 1 jigger (43 ml)
Gin, Rum/Whisky/Vodka(80 proof) |
0 |
0 |
93 |
| Wines(Dry) 1 glass (100 ml) |
0 |
0 |
85 |
| Wines (Sweet) 1 glass (100 ml) |
0 |
0 |
140 |
| Champagne (100 ml) |
0 |
0 |
84 |
| Brandy(30 ml) |
0 |
0 |
77 |
| Martini (1 cocktail) |
0 |
0 |
215 |
| Cordials & Liquers (30 ml) |
0 |
0 |
97 |
| Squash (100 ml) |
0 |
0 |
70 |
| Tomato juice (100 ml) |
0 |
0 |
40 |
| Orange juice (100 ml) |
0 |
0 |
61 |
| Coconut water (100 ml) |
0 |
0 |
24 |
| Apple juice (100 ml) |
0 |
0 |
59 |
Fresh Lime(Without Sugar)
1 glass (150 ml) |
0 |
0 |
145 |
Fresh Lime (With 2tsp Sugar)
1 glass (150 ml) |
0 |
0 |
55 |
| SNACKS |
| Kachori (1 small) |
15 |
0 |
200 |
| Patty (Veg. 1 piece) |
15 |
0 |
260 |
| Potato Vada (3 pieces/60 gm) |
7 |
0 |
170 |
| Samosa (1 big/65gm) |
13 |
0 |
210 |
| Vada (Dhai)(2 pieces) |
19 |
4 |
345 |
| Bhelpuri (1 plate small) |
5 |
0 |
130 |
| Chaat (plate with 5 papries) |
12 |
0 |
210 |
| Namkeen (fried) (2 tsp) |
5 |
0 |
85 |
| Mathri (50 gm) |
15 |
0 |
200 |
| Sandwich (2) (65 gm) with butter |
14 |
35 |
195 |
| Pizza (1 slice)(medium) |
2.1 |
15 |
150 |
| Popcorn (1 cup plain) |
0 |
0 |
25 |
| Pan cake (1 plain) |
3 |
30 |
60 |
| Crackers Monaco (4) |
3.0 |
0 |
50 |
| Marie (2) |
1.0 |
0 |
55 |
| Hamburger (1 Big Boy) |
3.5 |
83 |
570 |
| Dhokla (1 piece) |
0.5 |
0 |
75 |
| Chicken Nuggets (6) |
20.0 |
6.2 |
323 |
| SOUPS (1 cup serving) |
| Chicken Broth |
1.4 |
1 |
39 |
| Chicken Noodle |
2.5 |
7 |
75 |
| Minestrone |
2.5 |
2 |
83 |
| Onion |
1.3 |
0 |
57 |
| Cream of mushroom (whole milk) |
9.0 |
2 |
129 |
| Cream of Celery (whole milk) |
5.6 |
1.5 |
90 |
| Tomato |
1.9 |
0 |
86 |
| SALAD DRESSING (1tbsp serving) |
| French (low cal) |
0.9 |
1 |
22 |
| French (regular) |
6.4 |
9 |
67 |
| Mayonnaise |
11 |
8 |
100 |
| Thosand island (regular) |
5.6 |
4 |
59 |
| Italian (regular) |
7.1 |
10 |
69 |
| DAIRY PRODUCTS |
| Milk or curd (225 ml/1 cup) |
| Full cream buffalo |
17.6 |
70 |
234 |
| Full cream cow |
8.2 |
28 |
134 |
| Toned |
| 3.5% |
7 |
24 |
124 |
| 1.5% |
3 |
14 |
90 |
| 1.0% |
2 |
8 |
50 |
| Skimmed |
0.2 |
0 |
58 |
| Butter Milk (Skimmed) |
2 |
0 |
38 |
| Shake (Vanilla/Chocolate) |
5.6 |
18 |
185 |
| Khoya (25 gm) |
| Whole buffalo milk |
7.8 |
40 |
105.25 |
| Whole cow milk |
6.5 |
25 |
103.25 |
| Skimmed milk |
0.4 |
4 |
0.65 |
| Paneer (25 gm) |
| Whole buffalo milk |
7.8 |
31 |
95.75 |
| Whole cow milk |
6.5 |
22.25 |
79.75 |
| Skimmed milk |
0.4 |
1.75 |
21.5 |
| Cheese (25 gm) |
| American processed |
7.8 |
23.5 |
93.75 |
| Swiss |
6.85 |
23.0 |
93.75 |
| Cheddar |
8.25 |
26.0 |
102.50 |
| Cheese with (10% fat) |
2.3 |
7.75 |
41.25 |
| Icecream (100 gms) 1 small cup |
10 |
41 |
200 |
| Kulfi (100 gms) 1 small cup |
1.5 |
30 |
300 |
| Condensed milk (25 gm) |
1.9 |
8.5 |
80.0 |
| Sour Cream (25 gm) |
7.0 |
11.2 |
53.75 |
| Soyabean Milk (225 ml) |
4.0 |
0 |
87 |
| CEREALS |
| Wheat Roti (1 Phulka/35 gms) |
0.5 |
0 |
85 |
| Wheat Paratha (1 med/50gm) |
10 |
0 |
180 |
| Puri (1 med/25 gm) |
5 |
0 |
150 |
| Rice (Boiled/Steamed) (100 gm/1 katori) |
0.5 |
0 |
110 |
| Rice Pulao (150 gm/1 katori) |
10.5 |
0 |
180 |
| Rice Brown (1 katori) |
1 |
0 |
116 |
| Kichri (100 gm/1 katori) |
7 |
0 |
215 |
| Idli (Sooji/Rice) (115 gm/Two) |
0.6 |
0 |
155 |
| Dosa Plain (85 gm) |
7 |
0 |
255 |
| Upma (130 gm/1 katori) |
9 |
0 |
210 |
| Missi Roti (1/35 gm) |
1.1 |
0 |
90 |
(with blended Barley, Soya &
Channa Flours) |
|
|
|
| Noodles (boiled)(1 cup) |
0.9 |
0 |
200 |
| Spaghetti & Meat Balls (1 cup) |
9 |
40 |
330 |
| Macroni (boiled)(1 cup) |
0.9 |
0 |
190 |
| Bread Roll (1 medium) |
0.5 |
0 |
155 |
| Bread White (1 slice/25 gm) |
0.1 |
0 |
70 |
| Bread Brown (1 slice/25 gm) |
0.3 |
0 |
65 |
| Corn Flakes (20 gm) |
0.4 |
0 |
80 |
| Oats (quick cooked)(25 gm) |
1.9 |
0 |
94 |
| Barley (uncooked)(25 gm) |
0.3 |
0 |
84 |
| PULSES |
Bengal Gram Roasted
(Bhuna chana 100 gm) |
5.2 |
0 |
69 |
Bengal Gram cooked
(1 katori/12 gm) |
5.0 |
0 |
125 |
| Black Gram cooked (120 gm) |
5.0 |
0 |
125 |
| Lentil/Broken Dals (140 gm/1 katori) |
4.0 |
0 |
160 |
| Sambhar (160 gm/1 katori) |
4.0 |
0 |
80 |
| Moong & Mouth Sprouts (30 gm) |
0.3 |
0 |
23 |
Mixed Pulses with half cup
cooked rice (1 katori) |
4.1 |
0 |
230 |
| VEGETABLES |
| Potato (Fresh)(100gms) |
0.1 |
0 |
97 |
Potato (mashed wit milk & butter)
(half cup) |
0.1 |
0 |
97 |
| Potato (baked)(1 large) |
0 |
0 |
90 |
| Potato (boiled)(1 large) |
0 |
0 |
90 |
| Potato & veg curry (100 gm) |
6 |
0 |
120 |
| Potato Chips(10) |
5 |
0 |
115 |
| Sweet Potatoes (Boiled)(1 med.) |
0 |
0 |
120 |
| Tomato |
| Stuffed & baked |
4 |
0 |
60 |
| Fresh (Medium) |
0 |
0 |
25 |
| Tomato ketchup (1tbsp) |
0 |
0 |
15 |
| Onion (Half cup sliced) |
0 |
0 |
23 |
| Peas (half cup fresh boiled) |
0 |
0 |
55 |
| Carrot (half cup/1 fresh) |
0.2 |
0 |
25 |
| Cabbage (Shredded 1 cup) |
0 |
0 |
12 |
| Corn (small) |
0 |
0 |
70 |
| Cucumber 6 slices |
0 |
0 |
5 |
| Cauliflower (half cup boiled) |
0 |
0 |
15 |
| Pumpkin (half cup cooked) |
0 |
0 |
33 |
Beans (French green)
(100 bm boiled) |
0 |
0 |
30 |
| Brinjal (100 gm cooked) |
2 |
0 |
70 |
| Brocoli (half cup) |
0 |
0 |
20 |
| Baked Beans (half cup) |
0 |
0 |
155 |
| Lettuce (two leaves) |
0 |
0 |
3 |
| Beets (half cup) |
0 |
0 |
28 |
| Mushroom (half cup) |
0 |
0 |
10 |
| Radish (Red)(4 small) |
0.3 |
0 |
5 |
| Spinach (half cup cooked) |
0.7 |
0 |
20 |
