Food Calories Chart!

Food – Calorie Chart (*CHO = Carbohydrates)

CEREALS

Each serving in the cereal group contains 15gm of CHO, 3gms of proteins, a trace of fat and 80

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

80 cal

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