Food Nutrition Chart

Foods Quantity Protein(gm ) Fats (gms) Carbs(gms) Calories

1. White rice 100 gm 2.7 0.3 28 130
2. White rice 1 Cup 4.3 0.4 45 205
3. Chicken Breast 100gm 31 4 0 165
4. Eggs Boiled (Whole egg) 1 6 5 0 75
5. Eggs Boiled (Egg whites) 1 4 0 0 17
6. Banana 1 1 0 23 90
7. Apple 1 0 21 0 77
8. Nuts (mixed) 10 pieces 3 8 3 85
9. Broccoli 1 cup (Chopped) 4 1 11 55
10. Yogurt (Dahi) 1 cup 13 4 17 154
11. Buff meat 100 gm 26 1.8 0 131
12. Pork Meat 100gm 26 20 0 297
13. Buff momo 1 plate 40 20 100 740
15. Chicken momo 1 plate 60 20 100 840
16. Kidney beans 1 cup (cooked) 15 1 40 225
17. Chickpeas 1 cup (cooked) 15 4 45 269
18. Black chana 1 cup (cooked) 18 6 64 394
19. Daal 1 bowl (cooked) 11 4 25 180
20. Milk 1 cup 9 5 12 125
21. Paneer 100gm 18 24 3 299
22. Mixed Veggies 1 cup 2 0 10 45
23. Oats 1 cup 11 5 55 307
24. Oats 100gm 13 7 68 379
25. Muesli 1 cup 8 2 56 258
26. Museli 100 gm 11 3 76 352
27. Peanut butter 1 tbsp 4 8 4 94
28. Soyabean (MASEURA) 40gm(max. 21 0 13 139
recommended
amount)
29. Fish 100gm 26 3 0 128
30. Beaten rice (Chiura) 1 cup(25 gms) 2 1 10 50
31. Beaten rice (Chiura) 100 gms 6 2 40 200
32. Wai wai (Noodles) 1 packet 7 9 41 270
33. Roti 1 cup (Atta) 16 4 80 480
34. Roti 1 (meduim size) 12 2 65 130
35. Keema Naan 1 27 30 117 856

The above values are just approximate and averaged values.