| 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 & Liquors (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 |
| Chat (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 |
| 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 |
| 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 |
| 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 |
| Food | Fat (gms.) |
Cholesterol (mgs.) |
Calories (Kcals.) |
| EGG | |||
| 1 Egg (boiled) | 6.0 | 280 | 80 |
| 1 Egg white (boiled) | 0.0 | 0.0 | 40 |
| 1 Egg (Scrambled/omelet) | 10.0 | 285 | 130 |
| 1 Egg (Fried) | 11.0 | 280 | 120 |
| 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 |
| MEATS | |||
| Goat meat (lean 100 gm) | 10.5 | 94 | 118 |
| Goat liver (100 gm) | 3.8 | 250 | 107 |
| Beef (lean)(100 gm) | 10.3 | 92 | 114 |
| Lamb chops (boiled)(60 gm) | 5.5 | 60 | 120 |
| Lamb leg roasted | 8.0 | 80 | 235 |
| Mutton Ball curry (145 gm) | 18 | 90 | 240 |
| PORK | |||
| Lean (100 gm) | 13.2 | 94 | 114 |
| Bacon (2 Med. slices) | 7.1 | 40 | 85 |
| Chops (boiled)(60 gm) | 22.1 | 94 | 305 |
| Sausages/Ham/Salami(100 gm) | 32.4 | 100 | 114 |
| Frankfurter (100gm) | 50 | 150 | 170 |
| CHICKEN | |||
| Light without skin (100 gm) | 4.5 | 85 | 109 |
| Dark without skin (100 gm) | 10.5 | 94 | 109 |
| Chicken Ala King (1 cup) | 20.0 | 1.50 | 470 |
| Fried chicken (100 gm) | 12.0 | 8.0 | 85 |
| Breast | |||
| With skin, roasted (half cup) | 7.6 | 83 | 193 |
| Without skin, roasted (half cup) | 3.1 | 73 | 142 |
| With skin, fried (half cup) | 8.7 | 88 | 218 |
| Without skin, fried (half cup) | 4.1 | 78 | 161 |
| Drum stick | |||
| With skin, roasted (one cup) | 5.8 | 48 | 112 |
| Without skin, roasted (one cup) | 2.5 | 41 | 76 |
| With skin, fried (one cup) | 6.7 | 44 | 120 |
| Without skin, fried (half cup) | 3.4 | 40 | 82 |
| Dam ka chicken | 15 | 95 | 260 |
| FISH | |||
| Fish cutlet (80 gm/2) | 9 | 130 | 190 |
| Fish curry (jhol)(110 gm) | 3 | 30 | 40 |
| White pomfert (100 gm) | 2 | 30 | 87 |
| White pomfert fried (125 gm) | 10 | 40 | 225 |
| Black pomfert (100 gm)(steamed) | 20 | 40 | 111 |
| Salmon(100 gm)(steamed) | 11 | 88 | 141 |
| Mackerel (100 gm) | 17.8 | 75 | 93 |
| Prawns/Shrimp | 1.1 | 199 | 94 |
| Prawn Curry (145 gm) | 7 | 160 | 220 |
| Lobsters | 0.6 | 73 | 90 |
| Oysters | 5.0 | 112 | 400 |
| Crabs | 0.6 | 72 | 100 |
| FRUITS per 100gms of edible portion | |||
| Banana | 0.3 | 0 | 100 |
| Mango | 0.4 | 0 | 120 |
| Grapes (fresh) | 0.3 | 0 | 40 |
| Pomegranate | 0.1 | 0 | 80 |
| Pear | 0.2 | 0 | 84 |
| Grapefruit | 0.1 | 0 | 32 |
| Apple | 0.5 | 0 | 60 |
| Dates | 0.4 | 0 | 220 |
| Melon | 0.2 | 0 | 40 |
| Plum | 0.5 | 0 | 30 |
| Papaya | 0.1 | 0 | 30 |
| Pineapple | 0.1 | 0 | 40 |
| Litchi | 0.2 | 0 | 65 |
| Orange | 0 | 0 | 65 |
| Strawberries | 0 | 0 | 28 |
| Cherries fresh | 0 | 0 | 40 |
| Apricots | 0 | 0 | 55 |
| Coconut (1 piece fresh/35 gm) | 0 | 0 | 155 |
| DRY FRUITS | |||
| Figs 1 | 0 | 0 | 50 |
| Raisins half cup | 0 | 0 | 210 |
| Apricots half cup | 0 | 0 | 170 |
| NUTS | |||
| Almonds (30 gm shelled 1/4 cup) | 17 | 0 | 194 |
| Cashew nuts (30 gm 1/4 cup) | 16.7 | 0 | 178 |
| Peanuts (30 gm 1/4 cup) | 16.8 | 0 | 170 |
| Walnuts (30 gm 1/4 cup) | 20 | 0 | 206 |
| Pistachio nuts (30 gm 1/4 cup) | 16 | 0 | 188 |
| FATS & OILS | |||
| Butter 1 tsp(5 gm) | 4.1 | 12 | 35 |
| Corn/groundnut oil 1 tsp | 5 | 0 | 45 |
| Corn oil 1 tsp | 5 | 0 | 45 |
| Margarine 1 tsp (5 gm) | 4 | 0 | 35 |
| Ghee Desi 5 gm (clarified butter) |
5 | 15 | 45 |
| Mayonnaise 5 gm (1 table spoon) | 11 | 8 | 100 |
| SWEET & DESERTS | |||
| Sugar 5 gm | 0 | 0 | 20 |
| Honey 5 ml | 0 | 0 | 16 |
| Jaggery 5 gm | 0 | 0 | 19 |
| Brown Sugar 5 gm | 0 | 0 | 16 |
| Jam/Jlly 20 gm 1 tsp | 0 | 0 | 55 |
| Horlicks 5 gms | 0 | 0 | 20 |
| Jalebi 100 gm | 15 | 0 | 380 |
| Gulag Jamun 2 | 15 | 31 | 280 |
| Rice Kheer in whole cow milk(150 ml)(1 katori) |
8.2 | 28 | 300 |
| Maal Pua (1) | 15 | 25 | 200 |
| Rasgullas(2) | 0.4 | 1.75 | 110 |
| Apple pie 1/8 piece | 1.2 | 4 | 282 |
| Sandesh 2 pieces | 1 | 0 | 60 |
| Baked Custard (1/2 cup) | 7.3 | 154 | 153 |
| Gajjar Halwa in Khoya (1 katori) |
15 | 18 | 260 |
| Fruit salad half cup | 0 | 0 | 98 |
| Brownie 1 | 5 | 27 | 130 |
| Cheese cake 1/8 cake | 14 | 30 | 300 |
| Chocolate cake with icing 1 piece | 10.8 | 26 | 233 |
| Chocolate chip cookie 1 | 2.9 | 8 | 120 |
| Danish Pastry, apple 1 small | 4.9 | 9 | 121 |
| Doughnuts (glazed leavened) | 8.0 | 12 | 124 |
| Jelly (Rex/Jello) 1/2 cup | 0 | 0 | 81 |
| Chocolate sauce/syrup 1 tsp | 0 | 0 | 125 |
| CANDY | |||
| Chocolate 25 gm | 9.0 | 5 | 145 |
| Caramels (Plain or chocolate 3) | 2.9 | 8 | 112 |
| Gum drops (28) | 0.2 | 0 | 100 |
| Hard candy (8 ps) | 0.3 | 0 | 110 |