Fruit Weight (gms) Quantity Calories Sugar (gms)

100 1 med green 120 36

Banana 40 1 small yellow 50 12
Custard Apple 100 1 big 105
Sapota 100 1 big 100 21
Jackfruit 100 5 pieces 90 20
Mango 100 1 med 75 16
Green Grapes 100 1/2 C 70 16
Blue Grapes 100 1/2 C 60 13
Apple 100 1 med 60 13
Pear, Guava 100 1 med 55 11
Pineapple 100 2-3 slices 50 11
Orange 100 1 big 50 11
Sweet Lime 100 1 big 40 9
Papaya 100 1/2 C 30 7
Watermelon 100 1/2 C 15 3
Dates 100 10 nos 315 76
Raisins 100 1/2 C 300 74
Prunes 100 12 nos 250 60

Name Weight (gms) Amount Calories

Milk-regular 225 1C 100-120
Milk-Lowfat 225 1C 90-100
Skimmed Milk 225 1C 60-70
Whole Milk pwd 8 to 10 1tbsp. 40-45
Skimmed Milk pwd 8 to 10 1tbsp. 30-35
Curd 225 1C 100-120
Cream 15 1tbsp. 30-40
Butter 5 1tsp. 35-40
Ghee 5 1tsp. 45
Cheddar Cheese 25 1p 85
Processed
Cheese/Amul 25 1cube 75
Paneer 28 1tbsp. 30-35

Egg

Name Weight (gms) Amount Calories

Egg - Boiled 50 1no 80
Egg Fried 50 1no 120
Egg Omelette 60 1no 120-130

Vegetables & Pulses

 Name Quantity Weight (gms) Calories
Spinach 1/2 C 100 25
Brinjal 1/2 C 100 30
Beans 1/2 C 100 30
Cauliflower 1/2 C 100 30
Ladies finger 1/2 C 100 30
Onion 1/2 C 100 45
Carrot 1/2 C 100 45
Beetroot 1/2 C 100 45
Potato Boiled 1 Med 100 90
Potato Wafers 10 pieces 20 110
Potato French Fries 10 pieces 50 200
Peas, Channa 1/2 C 75 70
Double Beans 1/2 C 75 70
Baked Beans 1/2 C 100 90
Channa Masala 1/2 C 100 150
Thin Dhal 1/2 C 100 50
Tomato 10 slices 100 20
Cucumber 10 slices 100 10
Yam 1/2 C 100 100
Raw Banana 1/2 C

Snacks, Sweets etc.,

Name Weight (gms) Quantity Calories

Popcorn 30 1 pkt 100
Bhelpuri 50 1pkt 175
Samosa Veg 50 1 piece 120
Samosa Meat 50 1 piece 200
Veg Puff 50 1 piece 200
Meat Puff 50 1 piece 300
Mixture 50 3/4 C 200
Potato Chips 40 1 pkt 220
Potato Chips 20 10 pieces 110
Banana Chips 40 230
Peanuts Roasted 100 3/4 C 550
Cashewnuts 100 3/4 C 600
Cashewnuts 50 25 pieces 300
Kachori 60 2 nos 100
Chocolate(milk) 40 1 bar 200
Nutties 5 1 piece 25
Perk 17.5 1 piece 90
Five Star 40 1no 180
KitKat 17.5 1 pkt 80
Jelly 100 60
100 ml 1C 200

Ice-Cream
 50 ml 1 cone 110
Ice-Cream 75 ml 1 slice 150
Semiya Payasam 100 1/2 C 225
Gulab Jamun 30 1 no 130
Jalebi 30 2 piece 165
30 1 piece 165
Ladoo-Sooji 30 1 piece 150
Badusha 40 1 piece 190
Halwa 40 1 piece 180
Burfi 25 1 piece 100

Miscellaneous Food

Name Weight (gms) Amount Calories

Sugar 5 1 tsp. 20
Sugarcube 7 1 no 25
Honey 5 1 tsp. 16
Jaggery 5 1 tsp. 19
Butter 5 1 tsp. 35
Ghee 5 1 tsp. 45
Oil 5 1 tsp. 45
Dalda 5 1 tsp. 45
Cream 15 1 tsp. 30-40
Jam 5 1 tsp. 15-20
Jelly 75 1/2 - 3/4 C 75
Horlicks / Bournvita 5 1 tsp. heaped 35-40
Coke 100 ml 1/2 glass 80
Pepsi 300 ml 1 bottle 240
Tender Coconutwater 200 ml 1 glass 50
Marie Biscuit 1 no 35
Salt Biscuit 1 no 25
Puffed Rice 1C 70
Coconut Chutney 15 1 tbsp. 80
Tomato Ketchup 15 1 tbsp. 20
Bread 20 1 slice 50

Nuts

Nuts are a good source of Protein but also have a very High FAT content.

Name Weight (gms) Calories Proteins (gms) Fat (gms)

Walnut 100 690 15.5 64.5
Almond 100 655 21 59
Pista 100 625 20 53.5
Cashewnut 100 595 21.5 47
Groundnut 100 550 27 40
Coconut 100 662 6.8 62

Name Weight (gms) Quantity Calories

Walnut 15 6 Halves 105
Almond 15 12-15 nos 97
Pista 15 1 tbsp / 30 nos 93
Cashewnut 15 6-8 nos 85
Groundnut 15 1 tbsp / 30 nos 80
Coconut 25 1/4 C 165

Cereal & Cereal Foods

Cereals are a rich source of Carbohydrates which keeps our body

vigrous & active.

Name Weight (gms) Amount Calories

Bread - White / Brown 20 1Slice 50
Dinner Roll 40 1 120
Sweet Bun 50 1 160
Burger Bun 75 1 225
Phulka 15 1 Thin / Small 40
Poori 15 1 75
Paratha 40 1Med 200
Idli 40 1 45
Dosa Plain 50 1 60
Masala Dosa 100 1 250
Rava Idli 40 1 100
Ragi Ball 50 1 45
Upma 150 1C 300-350
Pongal 150 1C 200
Puttu 1C 270
150 1C 450
Kesari 75 1/2C 225
IddiAppam 50 2 nos 100
Appam 50 1 no 120
Aki Roti / Jowar Roti 50 1 no 80
Tandoori Roti 60 1 no 120
Roomali Roti 50 1 no 120
Naan 100 1 full 350

Meats

Name Weight (gms) Amount Calories Fat

Beef 100 5p (1") 115 2.5
Chicken 100 2:00 PM 110 0.6
Chicken Tikka 100 4:00 PM 120 0.7
Chicken Fry 100 2:00 PM 250 15
Chicken Liver 100 2-3 p 200 11
Duck Meat 100 2:00 PM 130 5
Goat Meat 100 4-5 p 120 3.5
Goat Liver 100 4-5 p 110 3
Mutton 100 4-5 p 200 13.5
Mutton Liver 100 4-5 p 150 7.5
Sheekh Kabab 100 2-3 p 225
Mince(keema) 100 1/2 c 250 21
Meat Cutlet 100 3:00 PM 280 18.5
Meat Burger 100 1 no 600
Mutton Kurma 100 1/2 c 250
Meat Stew 100 1/2 c 200
Chicken Curry 100 1/2 c 200
Pork 100 4-5 p 120 4.5
Pork Chops 100 1:00 PM 175 10
Ham 100 1-2 slices 100 5
Salami 100 8:00 PM 500 45
Bacon 100 350 22