Food Calorie Chart- Helping you stay fit

     

CEREALS

Each serving in the cereal group contains 15gm of CHO, 3gms of proteins, a trace of fat and 60

calories

Bread(white or brown)  1 large slice

Pau  1 average size

Rice ( brown)  ½ cup

Rice (white boiled)  ½ cup

Rice flakes  25 gm weight

Chapati  1 (approx 6 inches wide)

Dosa (appox 10 inches)  1 (approx 10 inches in diameter)

Idli (small)  1 small size

Upma  ½ cup

Poha  ½ cup

Spaghetti(cooked)   ½ cup

Macaroni(cooked)   ½ cup

Noodles(cooked)   ½ cup

Porridge  ½ cup

Potato 1 small

Corn   ½ cup

Cornflakes  ¾ cup

Chowmein noodles   ½ cup    

PULSES AND DALS

„ Each serving in this group contains 12 gms of CHO, 6gms of proteins and 1 gm of fat and

80cal

„ Each serving in the group is about 25 gms by weight if uncooked and about 1 cup cooked

(thin watery) or ½ cup cooked (thick)

„ Masoor, Arhar , Urad , Rajmah , Chana , Beans

VEGETABLES

„ Each serving in this group contains 5 gms of CHO, 2 gms of proteins and 28 cal

„ For vegetables, one cup of raw leafy greens, ¾ cup of vegetable juice, or ½ cup of

chopped/cooked vegetable is one serving

FRUITS

Each serving contains 15 gms of CHO and gives 60 cal

„ Apple          1 (medium)

„ Apricots, raw       4

„ Avocado    2 (medium)

„ Banana    ½ (medium)

„ Chikoo    1 (small)

„ Papaya, cubed   1 cup

„ Pineapple, cubed   ¾ cup

„ Amla          15

„ Pomegranate    ½ cup

„ Jamun     12 – 15 pieces

„ Watermelon (cubed)  11/4 cup

„ Musk melon    ¼ medium size

„ Strawberries    1 ¼ cup

„ Orange        1 medium

„ Pears          1 small

„ Plums          2

„ Sweet lime    1      

„ Peaches    1

„ Guava         1 medium

„ Mango         ½ small

Dried Fruit        

„ Dates          2 ½ medium

„ Figs          1 ½ 

„ Prunes         3 medium

„ Raisins    2 tbsp

Fruit juice        

„ Orange juice    ½ cup

„ Pineapple juice   ½ cup

„ Grapefruit Juice   ½ cup

„ Apple juice    ½ cup 

     MILK AND MILK BASED PRODUCTS 

Each serving of skimmed milk contains 12 gms CHO, 8 gms Protein

and 80 cal

„ Skimmed milk   1 cup   

„ Buttermilk    1 cup

„ Yogurt         1 cup

„ Cottage cheese   1/3 cup

Each serving of whole milk contains 12 gms CHO, 8 gms of

proteins, 8 gms of fat and 150 cal

„ Whole milk    1 cup

„ Yogurt         8 oz

FATS AND OILS

Each serving contains 5 gm of fat and 45 cal

Unsaturated Fat 

„ Oil          1 tsp

„ Nuts and seeds   2 whole

„ Mayonnaise    1 tbsp

„ Peanuts    20 small

Saturated Fat   

„ Butter     1 tsp