CALORIE CONTENT OF DIFFERENT FOODS
The calorie is a measurement of energy content in food. We need energy from food to
live & carry out daily activities & when we eat more than energy requred, the excess is
stored in the body as fat. So we become overweight.
To stay slim & healthy we should balance the energy input with the energy output. This
chart may be used to check the approximate calorie content of food we eat every day.
S.No Recipe
1
Portion size
Calorie Value
CEREALS / RICE / BREADS/NOODLES
Plain rice
100 gms
175
Curd rice
100 gms
250
Plain Bread
2 slices
154
Brown bread (one piece)
20 gms
40
Baked Noodles
100 gms
175
Fresh maize tikki 1 no.
45 gms
109
Cabbage tikki 1 no.
85 gms
106
Palak Puri 1 no.
45 gms
112
Yogurt Scones 1 no.
85 gms
141
2
SALADS
100 gms
20-50
3
FRUITS
100 gms(edible portion)
Apple
59
Apricot
53
Beal fruit
85
Banana (ripe)
116
Cherries
64
Dates dried
317
Grapes black
58
Grapes green
71
Grape fruit/ Musk Melon
32
Guava
51
Sweet Lime
35
Mango ripe/ Wood apple
74
Water Melon
11
Raisons
308
Orange
48
Papaya (raw)
32
Peach
50
Pear/ Plum
52
Pineapple
46
Pomegranate
65
1
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4
Sapota
88
Custard Apple
104
JUICES
Lemon juice (half lemon)
10 gms
6
Lemon juice with honey
250 ml
22
Honey water
one sp(10 gms)
32
Carrot juice
One glass
120
Papaya juice
One glass
50
Grape juice
One glass
115
Orange juice
One glass
145
Pineapple juice/Sugarcane
juice/
120gms
Fruit cocktail canned
120 gms
100
Tomato juice
One glass
60
Custard apple juice
One glass
70
5
BAKED/ BOIL
VEGETABLES
100 gms
50-80
6
SOUPS
250 ml
16-35
8
YOGURTS
100 gms
50-80
9
SPROUTS
50 gms
Groundnut
178
Bengal gram
100
Green gram
112
Wheat/ Bajra
85
10
VEGETABLES
100 gms edible portion
A
LEAFY VEGETABLES
100 gms edible portion
Cabbage
100 gms edible portion
27
Celery
100 gms edible portion
37
Coriander leaves
100 gms edible portion
44
Curry leaves
100 gms edible portion
108
Methi leaves
100 gms edible portion
49
Lettuce
100 gms edible portion
21
Mint
100 gms edible portion
48
Parsley
100 gms edible portion
87
Radish leaves
100 gms edible portion
28
Spinach
100 gms edible portion
26
Carrot Greens
100 gms edible portion
77
Beet Greens
100 gms edible portion
46
100
2
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B
Onion Stalk
100 gms edible portion
41
ROOTS & TUBERS
100 gms edible portion
Beet Root
100 gms edible portion
43
Carrot
100 gms edible portion
48
Potato
100 gms edible portion
97
Onion
100 gms edible portion
50
Radish
100 gms edible portion
17
Sweet Potato
100 gms edible portion
120
Tapioca
100 gms edible portion
157
Turnip
100 gms edible portion
29
Yam
100 gms edible portion
35
100 gms edible portion
C
11
12
13
OTHER VEGETABLES
Tomato Green
100 gms edible portion
23
French Beans
100 gms edible portion
26
Brinjal/ Capsicum
100 gms edible portion
24
Cauliflower
100 gms edible portion
21
Cucumber
100 gms edible portion
13
Lady's finger
100 gms edible portion
35
Papaya Green
100 gms edible portion
27
Milk (buffalo)
one cup
210
Milk (cow)
one cup
130
Milk Shake
250 ml
162
Ghee
one tb sp.
210
Butter
one tb sp.
50
Butter Milk
250 ml
35
Soya Milk
250 ml
40
MILK & MILK PRODUCTS
SUGAR / SWEETS / SPREADS
Sugar
one tb sp.
20
Honey
two tb sp.
31
Milk Chocolates
two pieces (40 gms)
212
Jam/ Marmalade/
1 cup
160
Icecream (Vanilla)
1 cup
160
CAKES/ PASTRYS/ SNACKS
Fruit Cake
(50 gms) one wedge
177
Choco Cake
(55 gms) one wedge
251
Custard
135 gms
374
Apple Pie
85 gms
263
3
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14
Pop Corn
250 gms
148
Tea/ Coffee with milk &
sugar
one cup
50
Salt Biscuits
4 no.
100
Cream Crackers
3 no.
100
Potato Crisp
35 gms
187
Soya/ Groundnut
3 tbsp
120
Sunflower
3 tbsp
130
COOKING OILS
What foods are high in calcium?
The table below contains information on a range of foods naturally high
in calcium. The values given are close approximations of the amounts
that are contained in an average portion size. You need a minimum
amount of 800mg daily to avoid deficiency, and approximately 1000mg
(according to current thinking) for optimal health. Go for low fat or no fat
dairy products to avoid adding calories.
Dairy Foods
Quantity
Milk
One glass
300
Milk (Soya)
One glass
30
Double Cream
50 ml
25
Cheddar or hard
cheese
50 g
360
Soft cheese e.g
brie
50 g
185
Cottage cheese
3.5 oz or 100 g
75
Yoghurt
3.5 oz or 100 g
150
Dairy ice cream
3.5 oz or 100 g
130
Vegetables
mg/ serving
1 Portion
mg/ serving
Spinach
3.5 oz or 100 g
160
Spring greens
3.5 oz or 100 g
75
Kidney beans
3.5 oz or 100 g
70
Green beans
3.5 oz or 100 g
55
Pilchards
3.5 oz or 100 g
300
Sardines
3.5 oz or 100 g
460
Salmon
3.5 oz or 100 g
90
Tuna
3.5 oz or 100 g
10
Bread
White bread
Brown bread
per slice
per slice
30
15
Fish
4
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