Count Your Calories Here

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Standard Measures
1 Cup	200 ml
1 Bowl	150 ml
1 Glass	250 ml
1 Table Spoon	15g
1 Tea spoon	5g
MILK AND MILK PRODUCTS	Amount	Calories
Cow's Milk	1 cup	135
Soya Milk	1 cup	85
Toned Milk	1 cup	90
Double Toned Milk	1 cup	70
Skimmed Milk	1 cup	60
Cottage Cheese
Cow's Milk	100g	265
Buffalo Milk	100g	292
Yoghurt (Cow's Milk)	1 Bowl	100
Yoghurt (Toned Milk)	1 Bowl	70
Youghurt
(double toned Milk)	1 Bowl	50
Butter Milk	1 cup	30
Cream light	1 1/2 tbsp	45
Khoya	100g	421
Processed cheese	1 Cube (25g)	80
Condensed Milk	1/2 Cup	228
Powdered Milk	1 tbsp	70
Fruits	Amount	Calories
Apple	1 Medium (100g)	60
Banana	1 Medium (100g)	139
Cherries	10 (70g)	45
Dates (fried)	10 (100g)	317
Grapes	20 (100g)	71
Guava	1 Medium (150g)	75
Louquat	6 Large (150g)	43
Mango	1 small (100g)	74
Musk Mellon	100g	17
Orange	1 Medium (100g)	72
Peach	1 Medium (100g)	50
Pear	1 Medium (100g)	75
Papaya	100g	32
Pineapple (fresh)	1 Splice (100g)	46
Plum	1 small (75g)	39
Pomegranate	1 small (100g)	65
Vagetables	Amount	Calories
Bathula	100g	30
Beet root	100g	43
Bitter gaourd	100g	20
Carrot	1 Medium (60g)	29
Cabbage	1 Medium (300g)	80
Capsicum	1 Medium (100g)	24
Cauliflower	1 Medium (500g)	30
Coriander Leaves	100g	20
Colocasia	1 Medium (75g)	72
Cucumber	1 Medium (150g)	20
Fenugreek leaves	100g	15
French Beans	100g	26
Lady finger	100g	35
Lettuce	100g	20
Mint Leaves	100g	15
Mustard leaves	100g	34
Onion	1 Medium (50g)	25
Potato	1 Medium (60g)	26
Radish	1 Small (150g)	120
Spinach	100g	26
Sweet Potato	100g	120
Tinda	1 Small (50g)	10
Tomato	1 Medium (60g)	10
Oils	Amount	Calories
Butter	1 tsp	36
Ghee	1 tsp	45
Margarine	1 tsp	45
Oil	1 tsp	45
Olive Oil	1 tsp
Sugar	Amount	Calories
White Sugar	1 tsp	20
Honey	1 tsp	15
Jaggery	5g	19
Nuts	Amount	Calories
Almond	10small (10g)	65
Coconut (fresh)	10g	45
Coconut (dry)	15g	99
Cashew Nut	6 Medium (20g)	120
Pine nuts	10g	60
Gound Nut	20 (10g)	60
Pistachio	10 (10g)	65
Raisins	10g	30
Walnut	4 Halves (10g)	70
BEVERAGES	RAW WEIGHT	MEASURE	CALORIES
Tea	Low fat milk-1tsp	1 Cup	30
	Sugar-1tsp
Instant coffee	Low fat milk-2tsp	1 Cup	40
	Sugar-1tsp
Espresso coffee	Low fat milk-1/2tsp	1 Cup	55
	Sugar-1tsp
	Cream-1/2tsp
Mango shake	Mango-50g	1 Glass	249
	Buffalo milk-150ml
	sugar-2tsp
Fruit punch	Fresh juices	1 Glass	174
Lemonade/Mintade	Mint leaves	1 Glass	40
	Lemon
	sugar-2tsp
Jaljeera		1 Glass	NIL
Panna
(raw mango juice)	Mango-50g	1 Glass	97
	Sugar-3tsp
Carrot kanji		1 Glass	5
Pineapple juice		1 Glass	110
Rose water	(Rooh Afza-3tsp)	1 Glass	150
Soft drink		300ml	125
Tender coconut water		1 Glass	24
ALCOHOLIC DRINKS	AMOUNT	CALORIES
Beer	240ml	110
Wine(dry)	100ml	80
Wine(sweet)	100ml	142
Brandy	30ml	75
Champagne(dry)	135ml	105
Champagne(sweet)	135ml	160
Whisky	30ml	75
Gin	30ml	85
Rum	30ml	85
Sherry(dry)	30ml	45
CEREALS	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
Burghol(cracked wheat)	200	1 Cup	225
Rice	200	1 Cup	222
Khichri1	200	1 Cup	430
Pulao	300	2 Bowls	358
Parantha2	100	2	297
Chappati3	70	2	170
Puri4	75	3	240
Bhatura5	36	1	154
Potato parantha6	90	1	213
Khubus(Small)	90	1	240
Freikha	200	1 Cup	225
Wheat, all bran	28	1/2 Cup	95
Doughnut	32	1	135
Burger, chicken		1	275
Burger, vegetable		1	125
DAL PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
Bengal gram dal	125	1 Bowl	124
Black gram dal	145	1 Bowl	161
Green gram dal	155	1 Bowl	316
Lentil dal	140	1 Bowl	248
Red gram dal	135	1 Bowl	104
Kadhi7	140	1 Bowl	118
Spinach with dal	140	1 Bowl	113
Sambar8	160	1 Bowl	81
Chole9	160	1 Bowl	119
Green gram(whole)	145	1 Bowl	113
Lentil (whole)	130	1 Bowl	95
Rajmah10	135	1 Bowl	153
Chick peas(lobia)	140	1 Bowl	141
Phool(fava beans)	100	1/2 Cup	115
VEGETABLE PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
Peas and paneer	130	1 Bowl	191
Pea potato curry	135	1 Bowl	132
potato curry	110	3/4 Bowl	131
Fried vegetableballs curry	145	1 Bowl	217
DRY PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
Capsicum potato	125	1 Bowl	116
Cauliflower and carrot	95	1 Bowl	100
Ladies finger(okra)	140	1.5 Bowl	226
Eggplant	100	3/4 Bowl	115
Cabbage	100	1 Bowl	131
Stuffed tomato	85	1 Bowl	84
SNACKS PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
Poha	150	1 1/2 Bowl	298
Dahi vada	166	2	343
Vada	43	2	138
Masala dosa	100	1	192
Idli	170	3	229
Sago vada	60	2	214
Samosa	65	1	207
Sandwich	65	2	194
Upma	160	1 1/4	260
Spaghetti	140	1 Cup	197
Waffles	75	1 Large	245
Cake,plain	75	1 Piece	153
Cake,sponge	50	1 Piece	153
Pie	160	1 Portion	375
Ka'ak	100	4 Pieces	300
Manakeesh	100	1 Piece	277
Knafeh b'jibun	100	1 Small piece	350
Knafeh b'kashta	100	1 Small piece	345
Znood el sitt	100	1 Small piece	375
Hareesah	100	1 Medium piece	525
Baklawah	100	5 Pieces	550
Borma	100	2 Pieces	600
Ish el bulbul	100	8-10 Pieces	550
Ghraybeh	100	4 Pieces	550
NON-VEG PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
Chicken with gravy	125	1 Bowl	257
Fish cutlets	80	2 Bowl	190
Fish fillet	115	2 Bowl	358
Fried Fish	85	2 Bowl	218
Liver tossed with spices	140	1 Bowl	330
Mutton curry	145	1 Bowl	237
Prawn tossed with spices	115	3/4 Bowl	206
Prawn curry	145	1 Bowl	219
CHUTNEYS(PASTES)	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
Coconut chutney	55	2 tbsp	125
Coriander chutney	20	1 tbsp	47
Mint Chutney	18	1 tbsp	7
Tamarind Chutney	20	1 tbsp	65
Tomato Chutney	50	1/2 Bowl	32
Hummos	30	2 tbsp	120
Moutabbal	30	2 tbsp	75
RAITAS	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
Cucumber raita(low fat curd)	Yoghurt-100	1 Bowl	52
	Cucumber-50
Boondi raita fried bengal flour balls	Yoghurt-100	1 Bowl	100
SALADS AND DRESSINGS	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
French	15	1 tbsp	70
Mayonnaise	15	1 tbsp	150
Light mayonnaise	15	1 tbsp	110
Tossed green salad with dressing	1 Bowl	1 tbsp	95
Coleslaw veg with jellied fruit salad		1 Bowl	151
Tabouleh	100g	1 Bowl	108
Fattoush	100g	1 Bowl	125
Caesar	15	1 tbsp	70