Even the title brought a smile to my face! Am no confessed fitness freak and added to that my big fault is that am an emotional eater. Yet, I wanted to two pence on diet choices. Especially in the IT field, it’s a big temptation at least for me to pull the rug over face and miss the beautiful sunrise as I came back home a little late in the night. It’s even easier to forget everything and grab a pack of lays or samosa at tea time. What starts off as a little laziness goes a long way in taking me through the chores of the day in little sluggish manner! Exercise sure gives a good high, and brings freshness of mind and thought. I realized the importance of fitness during the Camp Corbett trip and I don’t want to be ill prepared for my favorite trekking activities.
For all those who think they can diet, or who are forced to diet, or who diet for the favor of their parents.. Guess this will be useful. I have hunted long to know what I eat or rather how much I eat. Not that I can follow a strict diet regime, but knowing it always helps! 
Found this table from TataWorld.com. Now don’t say I didn’t tell u before u munch on your favorite samosa!
| Details | Food Item | Quantity | Weight | Calories |
|---|---|---|---|---|
| BEVERAGES & RELATED ITEMS | Sugar | One Tea Spoon | 20 | |
| Tea | One cup | 52 | ||
| Tea without Sugar | One cup | 20 | ||
| Coffee | One cup | 90 | ||
| milk (cow) | One cup | 67 | ||
| milk (buffalo) | One cup | 117 | ||
| Cold Drink | 200 ml | 92 | ||
| BREAKFAST | ||||
| Bread | One slice | 16 gms | 39 | |
| Biscuits (Glucose) | One | 7 gms | 25 | |
| Egg | One | 45 gms | 85 | |
| Omelet | One | 55 gms | 145 | |
| Potato wada | One | 41 gms | 100 | |
| Medu wada | One | 30 gms | 100 | |
| Shev | 1 plate | 50 gms | 130 | |
| Samosa | one | 65 gms | 207 | |
| Upma | 1-1/4 bowl | 160 gms | 260 | |
| Shira/Halwa | 3/4 bowl | 100 gms | 322 | |
| Idli | Two | 100 gms | 130 | |
| Sambar | 1 bowl | 160 gms | 81 | |
| Khichadi | 1 plate | 50 gms | 182 | |
| Masala Dosa | One | 100 gms | 192 | |
| MEALS | ||||
| Paratha | Two | 100 gms | 297 | |
| Phulka (Roti without oil) | One | 35 gms | 85 | |
| Puri | 3 | 75 gms | 240 | |
| Rice | 1 bowl | 100 gms | 111 | |
| Dal 1 | bowl | 100 | ||
| Red Bengal Gram | 1 bowl | 135 gms | 109 | |
| Potato Curry | 3/4 bowl | 110 gms | 131 | |
| Brinjal Potato | 1 bowl | 130 gms | 134 | |
| Ladies finger | 1-1/2 bowl | 140 gms | 226 | |
| Cabbage | 1 bowl | 100 gms | 131 | |
| Papad | One | 28 | ||
| Curd | 1 bowl | 70 | ||
| SALAD | ||||
| Beet | 100 gms | 43 | ||
| Carrot | 100 gms | 48 | ||
| Cucumber | 100 gms | 13 | ||
| Raddish | 100 gms | 17 | ||
| Tomato | 100 gms | 23 | ||
| OTHER ITEMS | ||||
| Pav Bhaji | One plate | 775 | ||
| Pizza | One | 225 | ||
| Cheese | 100 gms | 348 | ||
| Almond | 100 gms | 655 | ||
| Cashewnut | 100 gms | 596 | ||
| Ground nut | 100 gms | 567 | ||
| Dates dried | 100 gms | 317 | ||
| FRUITS | ||||
| Banana | One | 100 gms | 116 | |
| Mango | One | 200 gms | 160 | |
| Water Melon | 100 gms | 17 | ||
| Chikoo | One | 50 gms | 25 | |
| Grapes | 100 gms | 71 | ||
| Pomegranate | One | 100 gms | 65 | |
| Apple | 100 gms | 59 | ||
| Guava | 100 gms | 51 | ||
| Papaya | 100 gms | 32 | ||
| Orange | One | 100 gms | 48 | |
| Sweet lime | One | 100 gms | 43 | |
| NON-VEGETARIAN FOOD | ||||
| Chicken | 100 gms | 109 | ||
| Meat | 100 gms | 194 | ||
| Fish (fried) | One piece | 42 gms | 109 |
Good one….Seriously needed one chart from the time I entered into the IT CyberWorld.
okra does not contain that many calorie neither does cabbage.
my life is ruined!!! hide the post, i must puke up my lunch
I was searching for such chart to plan my diet.
I am Software professional but very keen about body building and good diet. jus saw it now.
I think it should be help me designing a good.
My mail id is cvijay@aztecsoft.com.
I case if you have, could you please help me with more information about nutritious food required for muscle building (best protein food).
I would like to know more detail calorific values of foods like butter chicken or a chicken roll, dal makhani, and recipes of low calorie dishes specially soups.
Thank you.
use http://www.livestrong.com/myplate. It has detail info about every food
1. The Tea equation does not balance!
Tea with sugar=54 Cal
One Tea spoonful Sugar=20 Cal
Tea Without Sugar=20 Cal ??? Shouldn’t it be
54-20=34? Please enlighten me.
2. Carbohydrates are sugars too.
3. While calculating the dietary need, one should be very particular about carb. contents. They are equally harmful as compared to sugar or fat. Indian diets are not healtfy, not only due to oil/fat and sugar contents, but also due to larger proportions of carbohydrates and low proportions of protein.
4. The information you have compiled is really comprehensive and useful. Thanks.
DUH!! u forgetting the milk.
Hi!
You can check out more info on http://lisamiraclediet.com/Pages/DIET_Avenue/Nutrients/countcals.htm
i haev a habit of eating “lijjat papad the urad ki dal ones can u plzzz tell me how many calories it has plzzzzzzzzz m really concerned
I couldn’t understand some parts of this article o.us poetry, but I guess I just need to check some more resources regarding this, because it sounds interesting.
Thanks for the calorific values. I embarked on a weight loss program a little over a month back and I have lost 5 kgs so far. The method: controlled eating (no sugar, no outside food, no snacking) and exercise.
Really i was searching this chart in the net.
If possible post a healthy diet chart according to the indian standards
and as well specify how much calorie need by an average human being
sir,
i am 54 years old man iam 161cm hight wt is67kgs iam having belly35inches
i am daily waling 5km iam native of thanjavur i am non vegetarian what kind of food i may take to reduce my wt and belly my Bp and sugar level are normal kindly prescribe the diets for me
thanking you
regunathan
[...] Crash Dieting [...]
Best food is still veggie for people above 40. That too with literally no oil and no masalas except turmeric. Reduce salt and add only green chillies or pepper – never use red chilly or its powder. And once in a week one might eat fish or eggs but never eat meat or chicken.
Happy life and healthy life!
can you please tell me the calorific value of Haryanvi (INdia)rabri (breakfast meal).
Rabri
Wheat flour or Barley flour or Bajra flour or mixed flour of Wheat and Gram: 100 grams.
Lassi (butter milk): one liter
Salt to taste
Black pepper to taste
Mix flour in buttermilk. Put it into an earthen pot and keep in the sun for the whole day. In the evening put it on fire and cook till it turns into a thick jelly. Milk may be added while drinking. The delicacy has a soothing effect and protects from heat stroke.
Wonderful. At one place one could get all the required information. I only wonder the information given is truthful.
i am very happy after getting various informations related to diabeties.
Hi,
can I copy your calorific values as an education tool?
It is quite realistic.
Good effort.
I am a general medical practitioner.
I was searching this only. Thanks for plesant help .I am very!very!v!v!v!v!v!v!v!v!!!!!!! HAPPY*
yes,it is very good for middle aged people to keep their health fine.
and you gave a lot of useful information.
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How much minimum calories is required for a day for a general professional. I m a civil Engineer working on a site. Please guide. A very useful information i got from this site. Thanks.
Unless we know your height,weight and the amount of work you put in it is difficult to answer your question.Approximately a sedentary worker can consume up to 30cals/kg of body weight as long as the person is not obese.
Want to know calorie of 100gms of
White Rice
Puffed Rice (Muri)
Chira (Flat rice )
Khai
thanx for ur support…………….
[...] Calorific Values of Indian Food Items « A Mirror of My Thoughts! – Calorific Values of Indian Food Items. 17 11 2006. Even the title brought a smile to my face! Am no confessed fitness freak and added to that my big fault is that am an emotional eater. Yet, I wanted to two pence on diet choices. … This entry was posted in What can diabetics eat news. Bookmark the permalink. ← sugar free cakes [...]
I am doctor.Many of my patients who go for dieting ask me a lot about the quantity of food and the types of food they have to avoid.This chart was really useful for me.Thanks a lot
this info is really useful but i need the calorific value of food over the world.
oh i also wanted to know that!!!!!!!!
Banana contains only about 90 kcals /100 gms as analysed by the central banana research institute.
Thnks
There’s definately a great deal to find out about this topic. I love all of the points you have made.