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. 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

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41 responses

17 11 2006
Saish

Good one….Seriously needed one chart from the time I entered into the IT CyberWorld.

22 04 2010
k g baht

okra does not contain that many calorie neither does cabbage.

20 10 2014
sasmit ranjan parida

good comment

20 10 2014
sasmit ranjan parida

You have made a useful table.It is used in activity.

20 11 2006
KYLE

my life is ruined!!! hide the post, i must puke up my lunch

1 12 2006
Vijay

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).

6 12 2006
Vrinda

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.

4 01 2012
Neha Srivastava

use http://www.livestrong.com/myplate. It has detail info about every food

8 12 2006
karttrip

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.

28 06 2011
James

DUH!! u forgetting the milk.

31 12 2006
nrsl
25 05 2007
nadis

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

2 09 2007
Daniel

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.

15 10 2007
Anil

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.

25 01 2008
Kiran

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

8 02 2008
regunathan

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

22 02 2008
My Observations with Dieting « A Mirror of My Thoughts!

[…] Crash Dieting […]

30 05 2009
Swaminathan

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!

30 07 2009
samjode

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.

11 08 2009
Narendra Singh

Wonderful. At one place one could get all the required information. I only wonder the information given is truthful.

29 10 2009
nakul

i am very happy after getting various informations related to diabeties.

14 02 2010
Dr.k g bhat

Hi,
can I copy your calorific values as an education tool?
It is quite realistic.
Good effort.
I am a general medical practitioner.

22 04 2010
sarad

I was searching this only. Thanks for plesant help .I am very!very!v!v!v!v!v!v!v!v!!!!!!! HAPPY*

21 06 2010
vijaya kumar

yes,it is very good for middle aged people to keep their health fine.
and you gave a lot of useful information.

26 06 2010
Twilight fan

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1 06 2011
Sanjay S. Narkhede

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.

1 06 2011
Dr K G bhat

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.

6 06 2011
Surajit Das

Want to know calorie of 100gms of
White Rice
Puffed Rice (Muri)
Chira (Flat rice )
Khai

5 07 2011
aayush jain

thanx for ur support…………….

1 11 2011
Eating for diabeties is eating for health | What can daibetics eat?

[…] 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 […]

22 04 2012
Sofi.v.s

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

21 06 2012
pramod

this info is really useful but i need the calorific value of food over the world.

21 06 2012
pramod

oh i also wanted to know that!!!!!!!!

21 06 2012
Dr K G Bhat.

Banana contains only about 90 kcals /100 gms as analysed by the central banana research institute.

29 11 2012
Aslam

Thnks

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11 11 2014
Ramoo Veeranaidu

I am FitBit user. Their website gives us all the North Indian food stuff in USA. Nothing like some South Indian food caloric values. I live in Australia and am grateful for the info which is on your site. Thanks

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