A COMPREHENSIVE FOOD & CALORIE CHART

   Given the fact that obesity is on the rise and 90% of the diseases have their origin in the food we eat, we must have an idea about the calorie content of our food. Most of us don't bother with it, but fitness freaks do. Preparing a chart of common food items with their calorie content is not an easy task for the following reasons:

   i) The relative quantity of ingredients differ from kitchen to kitchen. I apply one teaspoon of butter to my sandwich, you might be applying two, so that makes a significant difference.

   ii) The calorie content depends on the class, type and water content of that particular food item. Thus, the calorie content of non-polished rice is different than that of polished rice.

   iii) Serving sizes are different all over the world. In fact, this term 'Serving Size' is meaningless when it comes to calculating calorie content. When I say a small bowl, it means 150 ml to me, for others it may be 170 ml. That makes a difference.

   In the following food-calorie-chart you will find ~ sign preceding the calorie value which means a margin of ± 15% in that calorie value. Thus, when we say that the calorie content of a cupful of coffee is ~50 cal, it means it is within the range of 43.5 cal to 57.5 cal. This minimizes the chances of error and confusion.

   Just inspect the following images to compare the various sizes of the most commonly used containers i.e. cups and glasses.

            

FOOD CALORIE CHART OF COMMON FOOD ITEMS

FOOD TYPE	QNTY     (No)	GM/ML (qty.)	CAL     (Kcals.)
*MILK & MILK PRODUCTS
Buffalo Milk - Whole, No sugar	Medium Cup	200 ml	~ 200 cal
Buffalo Milk - Whole, 2 tea sp sugar	Medium Cup	200 ml	~ 240 cal
Cow Milk - Whole, No sugar	Medium Cup	200 ml	~ 160 cal
Cow Milk - Whole, 2 tea sp sugar	Medium Cup	200 ml	~ 190 cal
Skimmed Milk (Fat Removed)	Medium Cup	200 ml	~ 78 cal
Curds - Buffalo Milk	Small Bowl	150 ml	~ 72 cal
Curds - Buffalo Milk	Small Bowl	150 ml	~ 120 cal
Buttermilk - No Sugar	1 Glass	300 ml	~ 90 cal
Lassi	1 Glass	300 ml	~ 310 cal
Bournvita/Complan/Horlicks	Medium Cup	300 ml	~ 270 cal
Tea - Sugarless	Small Cup	150 ml	~ 70 cal
Tea - With Sugar	Small Cup	150 ml	~ 100 cal
Coffee	Small Cup	150 ml	~ 100 cal
Basundi - 50% Concentrated	Small Bowl	150 ml	~ 330 cal
Cheese	1 Slice	28 gm	~ 100 cal
Paneer	1 Slice	28 gm	~ 84 cal
Ice Cream	Small Cup	100 gm	~ 200 cal
Milk Shake	One Glass	300 ml	~ 356 cal
Soya Milk	Medium Cup	200 ml	~ 275 cal
FRUIT JUICES and SOFT DRINKS
Apple Juice	1 Glass	300 ml	~ 150 cal
Orange/Mosambi/Pine Apple Juice	1 Glass	300 ml	~ 95 cal
Sugarcane Juice	1 Glass	300 ml	~ 120 cal
Mango Juice	Small Bowl	150 ml	~ 114 cal
Lemonade	1 Glass	300 ml	~ 95 cal
Watermelon Juice	1 Glass	300 ml	~ 54 cal
Coconut Water	1 Glass	300 ml	~ 72 cal
ORS Solution	1 Glass	300 ml	~ 12 cal
Coca Cola/Pepsi/Thumps Up	1 Can	300 ml	~ 120 cal
Diet Coke/Pepsi/7 Up	1 Can	300 ml	~ 2 cal
Green Tea	1 Cup	200 ml	~ 2 cal
* Additives To Food
Sugar	2 Tea Sp	10 gm	40 cal
Honey	2 Tea Sp	10 gm	32 cal
Jaggery	2 Tea Sp	10 gm	38 cal
Jam	2 Tea Sp	10 gm	28 cal
Ghee	2 Tea Sp	10 gm	110 cal
Butter	2 Tea Sp	10 gm	70 cal
Groundnut Oil	2 Tea Sp	10 gm	~ 90 cal
Cream (Buffallo)	2 Tea Sp	10 gm	~ 34 cal
Ketchup	2 Tea Sp	10 gm	12 cal
Margarine	2 Tea Sp	10 gm	65 cal
Mayonnaise	1 Tea Sp	5 gm	34 cal
BEVERAGE 2	1 Tea Sp	5 gm	~ 34 cal
* DESSERTS (SWEET DISHES)
Carrot/Dudhi Halwa	Small Bowl	170 gm	~ 180 cal
Moong Halwa	Small Bowl	170 gm	~ 200 cal
Shrikhand/Amrakhand	Small Bowl	160 gm	~ 270 cal
Khir/Payasam	Small Bowl	160 gm	~ 520 cal
Basundi	Small Bowl	150 gm	~ 330 cal
Pedha/Barfi	1	25 gm	~ 100 cal
Gulabjam	2	80 gm	~ 290 cal
Rasgulla	2	100 gm	~ 186 cal
Rasmalai	2	100 gm	~ 235 cal
Laddoo	1	50 gm	~ 200 cal
Sandesh	1	25 gm	~ 170 cal
Fruit Salad with Custard	Small Bowl	150 gm	~ 150 cal
Fruit Salad without Custard	Small Bowl	150 gm	~ 75 cal
Ice Cream	Small Cup	100 gm	~ 200 cal
Jilebi/Imrati	1	25 gm	~ 140 cal
Mysore Paak	1	25 gm	~ 170 cal
* HEALTHY SNACKS
Mixed Sprouts	1/2 Cup	50 gm	~ 60 cal
Mixed Raw Veggies	Medium Cup	100 gm	~ 30 cal
Mixed Fruit Dish	Medium Cup	200 gm	~ 120 cal
Mixed Fruit Juice	Medium Cup	200 ml	~ 100 cal
Coconut	2"x 2"	45 gm	~ 160 cal
Brown Bread	2 Slices	70 gm	~ 150 cal
Veg Sandwich	1 Serving	120 gm	~ 70 cal
Butter Sandwich	1 Serving	80 gm	~ 210 cal
Almonds 10 Cashews 7 Pistachio 30 Walnuts 5	-	15 gm Each	~ 86 cal Each
Dry Fruit Powder	2 Tea Sp	10 gm	~ 60 cal
Dates	5	40 gm	~ 115 cal
Figs	2	16 gm	~ 42 cal
Raisins	Small Bowl	150 gm	~ 450 cal
Boiled Egg	1	50 gm	~ 78 cal
Desi Cow Milk	Medium Cup	200 ml	~ 160 cal
Cooked Oatmeal	Medium Cup	230 gm	~ 152 cal
Cornflakes + Milk	Medium Cup	200 ml	~ 160 cal
Cooked Ragi Floor (Semi-liquid)	Medium Cup	200 ml	~ 158 cal
Rajgira Laddoo (Amaranth Ball)	2	40 gm	~ 200 cal
Tilgul (Sesame Seeds + Peanuts + Jaggery)	1 Tbl sp	18 gm	~ 90 cal
Shikran Banana + Milk	Medium Cup	200 ml	~ 200 cal
Cooked Drumstick Pods	Small Bowl	120 gm	~ 42 cal
* BAKERY & CONFECTIONERY ITEMS
White Bread/Toast	2 Slices	68 gm	~ 185 cal
Wheat(Brown) Bread/Toast	2 Slices	68 gm	~ 148 cal
Cookie	1 Medium	12 gm	~ 56 cal
Cream Pastry	1	50 gm	~ 220 cal
Pancake	1	50 gm	~ 110 cal
Muffin	1	50 gm	~ 150 cal
Pudding	Small Bowl	100 gm	~ 120 cal
Cream-Roll	1	60 gm	~ 270 cal
Chocolate	-	25 gm	~ 125 cal
Parle-G	4	15 gm	~ 64 cal
Marie	4	20 gm	~ 80 cal
* FRUITS
Mango	Small Bowl	150 gm	~ 180 cal
Banana	1	120 gm	~ 120 cal
Apple	1 Medium	150 gm	~ 75 cal
Apricots	3	105 gm	~ 48 cal
Avocado	Small Bowl	150 gm	~ 240 cal
Cherries/Grapes	Small Bowl	105 gm	~ 70 cal
Figs Fresh	3	100 gm	~ 100 cal
Pear	1	100 gm	~ 62 cal
Jack Fruit	Small Bowl	120 gm	~ 114 cal
Jamun	10	150 gm	~ 40 cal
Mosambi/Orange/Grapefruit	1	100 gm	~ 45 cal
Papaya	Small Bowl	120 gm	~ 50 cal
Peach	1	75 gm	~ 40 cal
Sapodilla (Chickoo)	1	50 gm	~ 42 cal
Pine Apple	Small Bowl	105 gm	~ 50 cal
Pomegranate	1 Medium	150 gm	~ 125 cal
Strawberries	Small Bowl	120 gm	~ 40 cal
Cantalope (Kharbuja)	Small Bowl	120 gm	~ 62 cal
Watermelon	Small Bowl	115 gm	~ 50 cal
Custard Apple	1 Medium	100 gm	~ 94 cal
* VEGETABLES
Potato (Baked/Boiled)	Small Bowl	110 gm	~ 90 cal
Sweet Potato - Boiled	Small Bowl	120 gm	~ 100 cal
Tomato/Cucumber	Small Bowl	118 gm	~ 22 cal
Carrots/Beetroot	Small Bowl	100 gm	~ 40 cal
Green Peas	Small Bowl	90 gm	~ 72 cal
Radish	Small Bowl	120 gm	~ 20 cal
Broccoli	Small Bowl	120 gm	~ 42 cal
Lettuce/ Green Vegetable	Medium Cup	36 gm	~ 6 cal
* RICE PLATE/MEAL ITEMS
Chapati without Oil/Ghee	1	60 gm	~ 120 cal
Chapati with 1 teaspoon Oil/Ghee	1	65 gm	~ 175 cal
Plain Paratha	1	75 gm	~ 256 cal
Stuffed Paratha	1	90 gm	~ 300 cal
Bhakri	1	90 gm	~ 315 cal
Puri	3	100 gm	~ 320 cal
Puran Poli	1	100 gm	~ 298 cal
Rice/Pulav	Small Bowl	100 gm	~ 125 cal
Veg Biryani	Small Bowl	100 gm	~ 180 cal
Dal (Thick)	Small Bowl	140 gm	~ 135 cal
Amti/Sambar	Small Bowl	150 ml	~ 100 cal
Khichadi	Small Bowl	100 gm	~ 160 cal
Soup with 90% Water	Medium Cup	200 ml	~ 82 cal
Mixed Pulses (Usal)	Small Bowl	160 gm	~ 250 cal
Sabji without Gravy	Small Bowl	130 gm	~50-100 cal
Sabji with Gravy	Small Bowl	150 gm	~75-120 cal
Pickle	1 Tea spn	5 gm	~ 10 cal
Papad	1	10 gm	~ 30 cal
* POPULAR INDIAN SNACKS
Poha/ Upma/ Shira	Small Bowl	100 gm	~ 335 cal
Samosa/ Kachori	1	100 gm	~ 330 cal
Medu Vada/ Aloo Vada	1	80 gm	~ 175 cal
Paav/Bread Slice	1	32 gm	~ 82 cal
Potato/Banana Chips	1 Packet	50 gm	~ 270 cal
Masala Dosa	1	100 gm	~ 168 cal
Idli Sambar	2 Idli	240 gm	~ 210 cal
Idli Chutney	2 Idli	140 gm	~ 212 cal
Sabudana Khichadi	Small Bowl	120 gm	~ 170 cal
Sabudana Vada	2	80 gm	~ 280 cal
Pav Bhaji	1 Plate	150 gm	~ 160 cal
Farsan/Chiwda/Shev	Small Bowl	60 gm	~ 330 cal
Murmura (Plain)	Small Bowl	25 gm	~ 100 cal
Murmura (Fried)	Small Bowl	30 gm	~ 138 cal
Dhokla	1 Plate	60 gm	~152 cal
Alu/Methi Paratha	1	100 gm	~280 cal
Omelette	2 Eggs	118 gm	~ 218 cal
Chakli/Bakarwadi	2	20 gm	~ 106 cal
* POPULAR WESTERN FOOD
Thanksgiving Dinner (Without Appetizers & Drinks)	1		~3000 cal
Thanksgiving Dinner (With Appetizers & Drinks)	1	150 gm	~4500 cal
Cheeseburger	1	100 gm	~ 280 cal
Reuben Sandwich	1	200 gm	~ 520 cal
Hot Dog	-	100 gm	~ 290 cal
Cheese steak	1	400 gm	~ 980 cal
Nachos	1 Portion	255 gm	~ 558 cal
Pizza	1	100 gm	~ 250 cal
Steak	1	100 gm	~ 200 cal
Cobbler	1 Serving	100 gm	~ 380 cal
Green Chile Stew	1 Serving	100 gm	~ 170 cal
Poor Boy	1 Serving	326 gm	~ 971 cal
Fritos Chilli Pie	1 Serving	275 gm	~ 940 cal
Apple Pie	1 Serving	125 gm	~ 296 cal
BLT Sandwich	1	187 gm	~ 379 cal
BBQ Ribs	1 Serving	113 gm	~ 260 cal
Fry Bread	3-4	100 gm	~ 330 cal
Buffalo Wings	4-5	135 gm	~ 440 cal
Lobster Roll	1 Serving	300 gm	~ 615 cal
S'mores	1 Serving	200 gm	~ 690 cal
Enchilada	1	163 gm	~ 320 cal
Clam Chowder Soup	1 Cup	200 ml	~ 153 cal
Chicken & Waffles	1 Serving	262 gm	~ 620 cal
Popcorn	1 Packet	100 gm	~ 375 cal
Baked Beans	1 Cup	246 gm	~ 230 cal
Peanut Butter Sandwich	1	82 gm	~ 323 cal
Fortune Cookies	5	40 gm	~ 160 cal
Ciopinno	1 Serving	245 gm	~ 170 cal
Crab Cakes	1	210 gm	~ 362 cal
Macaroni & Cheese	1 Serving	70 gm	~ 250 cal
Grits	1 Serving	100 gm	~ 150 cal
Meat Loaf	1 Serving	100 gm	~ 150 cal
Avocado Sushi Roll	1 Roll	100 gm	~ 200 cal
Spicy Tuna Roll	1 Roll	100 gm	~ 420 cal
California Rolls	1 Roll	100 gm	~ 270 cal
Spider Roll	1/2 Roll	100 gm	~ 214 cal
Wild Alaska Salmon	1 Serving	105 gm	~ 120 cal
Chicken Fried Steak	1 Serving	100 gm	~ 982 cal
Ham	1 Serving	100 gm	~ 194 cal
Biscuit & Gravy	1 Serving	100 gm	~ 390 cal
Jambalya with Meat & Rice	1 Serving	100 gm	~ 500 cal
Cornbread	1 Piece	64 gm	~ 170 cal
Banana Split	1 Serving	150 gm	~ 208 cal
Fajitas	1 Serving	150 gm	~ 274 cal

End of the Table

   Thus, we come to the following conclusions after studying the food-calorie-chart:

   i) The food having calorie value equal to or less than its weight or volume, is best for our body. E.g. The calorie value of 150 mg apple is only 75. Apple is one of the most nutritious fruits, we all know.

   ii) The food having calorie value up to double its weight or volume is safe for our body, it won't create any load on our digestive systems. E.g. A two-egg 118 gm omlette contains 218 calories. A reasonable deal for your stomach.

   iii) The food having calorie value more than three times its weight or volume is heavy on every organ and body system, add to the body weight easily and must be taken sparingly. E.g. A 50 gm chocolate cream pastry will release a whopping 220 calories in our liver. Although it is good for the tongue, ruthless for the body. One should be on guard as regards the quantity and frequency of its consumption.

 ➤MUST READ BOOKS ON DIET and NUTRITION

1. Academy of Nutrition and Dietetics Complete Food and Nutrition Guide  by  Roberta Larson Duyff

2. American Dietetic Association Complete Food and Nutrition Guide  by Roberta Larson Duyff

3. Transform Your Cooking: A Grace-Filled Guide to Small Changes with a Big Impact in Your Kitchen  by Kelly Kauffman

4. Cooking that Counts: 1,200- to 1,500-Calorie Meal Plans to Lose Weight Deliciously  by The Editors of Cooking Light (Author)

5. The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better  by Jonathan Bailo

6. Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health  by Gary Taubes