Calories Cheat Sheet

.

 No Recipe Portion/Size Calorie value

.

 1 CEREALS/RICE/BREAD/NOODLES

.

 Cereals and Pulses 100 gms 320

.

 Curd rice 100 gms 250

.

 Plain rice (cooked) 100 gms 175

.

 one piece (20 gms)

.

 Paratha(Plain) one 150

.

 Masala Dosa one 240

.

 Paratha (Stuffed) one 200

.

 Dosa (Sada) one 150

.

 Bread (Plain) 2 slices 154

.

 Puri one 95

.

 Brown Bread one 40

.

 Samosa/Toast with butter/Idli (45 gm) medium 100

.

 Baked masala puri one piece (75 gms) 188

.

 Dokla (Steamed) one piece (8 gms) 52

.

 Baked Noodles 100 gms 175

.

.

 2 SALADS. 100 gms 20-50

.

.

 3 FRUITS 100 gms
(edible portion)

.

 Apple 59

.

 Apricot 53

.

 Banana ripe 116

.

 Bael fruit 85

.

 Cherries 64

.

 Dates dried 317

.

 Grapes Green 71

.

 Grapes Black/Blue 58

.

 Guava 51

.

 Grapefruit/Musk Melon 32

.

 Sweet Lime/Mosambi 43

.

 Mango ripe/Wood apple 74

.

 Water Melon 11

.

 Orange 48

.

 Peach 50

.

 Pear /Plum 52

.

 Papaya ripe 32

.

 Pineapple 46

.

 Sapota 88

.

.

 4 JUICES 250 ml

.

 Lemon juices half lemon (10 gms) 6

.

 Honey water one tb.spn. (10 gms) 32

.

 Carrot juice 120

.

 Mosambi juice 160

.

 Tender coconut water 52

.

 Papaya juice 50

.

 Orange juice 145

.

 Pineapple juice 145

.

 Grape juice 115

.

 Sugarcane juice 145

.

 Fruit Cocktail 145

.

 Tomato juice 60

.

 Custard apple juice 70

.

.

 5 BAKED /BOILED VEGETABLES 100 gms 50-80

.

.

 6 SOUPS 250 ml 16-35

.

.

 7 RAITHAS 100 gms 50-80

.

.

 8 SPROUTS 50 gms

.

 Bengal gram 100

.

 Groundnut 178

.

 Wheat/Bajra 85

.

 Green gram 112

.

.

 9 VEGETABLE 100 gms
(edible portion)

.

.

 Leafy Vegetables

.

 Agathi 93

.

 Bathuna 30

.

 Beat Greens 46

.

 Cabbage 27

.

 Carrot Greens 77

.

 Coriander Leaves 44

.

 Celery 37

.

 Curry Leaves 108

.

 Lettuce 21

.

 Methi Leaves 49

.

 Mint 48

.

 Onion Stalk 41

.

 Parsley 87

.

 Radish Leaves 28

.

 Spinach (Palak) 26

.

.

 Roots & Tubers

.

 Beet Root 43

.

 Carrot 48

.

 Colocasia/Potato 97

.

 Onion (Big) 50

.

 Radish 17

.

 Sweet Potato 120

.

 Turnip 29

.

 Tapioca 157

.

 Yam 35

.

.

 Other Vegetables

.

 Ash Gourd 10

.

 Bitter Gourd/Pumpkin 25

.

 Brinjal/Capsicum 24

.

 Cauliflower 20

.

 Cucumber 13

.

 French Beans 26

.

 Green Peas (fresh) 93

.

 Papaya Green 27

.

 Tinda 21

.

 Tomato Green 23

.

.

 10 MILK & MILK PRODUCTS

.

 Butter milk one cup 30

.

 Butterone one tb.spn. 35

.

 Cow milk with honey 1 Tb.Spn. one cup 162

.

 Ghee one tb.spn. 50

.

 Milk (Cow) one cup 130

.

 Milk (buffalo) one cup 210

.

 Milk shake 250 ml 210

.

 Skimmed milk one cup 80

.

 Yoghurt (whole milk) one cup 100

.

 Yoghurt (skimmed) one cup 60

.

.

 11 SUGAR/SWEETS/SPREADS

.

 Sugar one tb.spn. 40

.

 Honey one tb.spn. 32

.

 Ice cream (vanilla) one cup 160

.

 Milk chocolate two pieces 40 gms 212

.

 Rasogulla (medium size) one no. 120

.

 Sweets/burfi (medium size) one no. 140

.

.

 12 CAKES/PASTRYS/SNACKS

.

 Apple pie (85 gms) one 263

.

 Choco cake (55 gms) 1 wedge 251

.

 Fruit cake (50 gms) 1 wedge 177

.

 Custard (135 gms) one 374

.

 Popcorn 250 gms 148

.

 Salt Biscuits 4 Nos. 100

.

 Corn Flakes one cup 100

.

 Crackers 3 Nos. 100

.

 Potato crisp 35 gms 187

.

 Papad (roasted) one 40

.

.

 13 COOKING OILS

.

 Groundnut (three) tb.spn. 120

.

 Safflower (three) tb.spn. 130

.

.

 14 MISCELLANEOUS

.

 Almonds/Cashew nuts 10 Ps (large) 10

.

 Soft Drinks one bottle 85

.

.

 15 ALCOHOLIK DRINK

.

 Beer half Liter 184

.

 Lager half Liter 180

.

 Cider half Liter 200

.

 Whisky 100 ml 220

.

 Gin 100 ml 220

.

 Brandy 100 ml 220

.

 Rum 100 ml 220

.

 Wine red 100 ml 70

.

 Wine white dry 100 ml 65

.

 Wine white medium 100 ml 70

.

 Wine white sweet 100 ml 90

.

 Wine white sparkling 100 ml 74

.

 Rose 100 ml 62

.

 Champagne 100 ml 126

.

 Pernod 100 ml 140

.

 Tia Maria 100 ml 155

.

 Southern Comfort 100 ml 184

.

 Drambuie 100 ml 184

.

 Sherry dry 100 ml 110

.

 Sherry medium 100 ml 112

.

 Sherry sweet 100 ml 130

.

 Port 100 ml 160

.

 Martini 100 ml 175

.

 Malibu 100 ml 204

.

 Baileys Cream 1 glass 120

.

 Bacardi 1 glass 118