Measures: 1 Teaspoon = 5ml (tsp), 1 tablespoon = 15ml (tbsp)
1 medium glass = 150 ml , 1 big glass = 200ml, 1cup = 150 ml
Rice (100gm) (2/3 glass raw or 300gm cooked rice)
300 cal
Bread 1 slice (medium)
50 cal
Chappati-1(1tsp oil+2 tbsp flour)
140 cal
Vada -1
70 cal
Idly-1-medium
70 cal
Idiappam (100 gm)
140 cal
Dosa (ordinary)-1
120 cal
Dahi vada-1
100 cal
Masala dosa-1
160 cal
Samosa-1 (40 gm)
130 cal
Puri 1 (20 g)
80 cal
Veg cutlet-1 (100 gm)
140 cal
Ragi (100 gm)
300 cal
Sago (100 gm)
300 cal
Maida (100 gm)
250 cal
Rasam 150 ml
50 cal
Uppitu (upma) 1 cup
210cal
Sambar 100ml
150 cal
Pongal 1 serving (100gm)
350 cal
Biscuits
Marie (4)
50 cal
Papad 1
50 cal
Monaco (2)
50 cal
Banana chips (12)
200 cal
Potato wafers (50 gm)
430 cal
Drinks
Coffee (Nescafe)+150 ml
milk (without sugar)
100 cal
Horlicks (2tsp+1 cup milk)
140 cal
Filter coffee+75 ml milk (without sugar)
50 cal
Lime juice+2tsp sugar
40 cal
Tea +50 ml milk (without sugar)
30 cal
Beer -250 ml
600 cal
Bourn vita (2tsp +1 cup milk)
180 cal
Brandy (20 ml)
60 cal
Cocoa
Same
Whisky (50 ml)
175 cal
Coconut water-1 coconut
120 cal
Milk And Oil Products
Butter milk 1 cup (150 ml) with 75 gm curds
50 cal
Curds 150gm (Buffalo milk)
180 cal
Milk -buffalo (150 ml)
180 cal
Cheese 1 cube(25gm)
80 cal
Milk -cow(150 ml)
100 cal
Butter 1 tsp
35cal
Skimmed milk powder (2tbsp)
100 cal
Ghee 1 tsp
50 cal
Butter milk thin without fat (1 glass)
15 cal
Cooking oils 1 tsp
50 cal
(veg, coconut, sunflower)
JUICES (ALL 200 ml WITHOUT SUGAR)
Apple juice
100 cal
Tomato juice
30 cal
Grape juice
80 cal
Sugarcane juice
76 cal
Lime juice
10 cal
Water melon juice
35 cal
Orange juice
30 cal
Mango juice
150 cal
Desserts
Badam halwa(100 gm)
570 cal
Custard (150 gm)
360 cal
Carrot halwa(1 medium katari)
600 cal
Fruit salad (150 gm)
150 cal
Custard (150 gm)
360 cal
Fruit salad with cream
300 cal
Ice cream (150 gm)
380 cal
Payasam (150 gm)
360 cal
Cakes and Pastries
Cake plain 1 piece (50 gm)
150 cal
Spongy cake 50 gm
150 cal
Chocolate cake 50 gm
250 cal
Pastry 50 gm
250-400cal
Soft Drinks (all 200 ml)
Coca cola
80 cal
Thums-up
78 cal
Gold spot
90 cal
Soda
5 cal
Lemon
88 cal
Limca
90 cal
(All soft drinks give 80-90 cal)
Sweets
Coconut burfi (25 gm)
110 cal
Mysore pak (25 gm)
170 cal
Groundnut Chikki (25 gm)
200 cal
Pedha (2 pieces)
100 cal
Gulab jamun 25 gm
200 cal
Rasgullah (150 gm)
140 cal
Jilebi
140 cal
Jam 2 tbsp
80 cal
Ladoo (30 gm)
160 cal
Honey 2 tbsp
48 cal
Fruits
Orange / Musambi (1 small)
40 cal
Pear 1
200 cal
Apple (1 small)
40 cal
Pomegranate(1medium)
300 cal
Grapes (12)
40 cal
Guava 1
50 cal
Mango (1small)
80 cal
Lemon 1
20 cal
Chickoo (1 medium)
100 cal
Water melon (1 medium)
400 cal
Banana (1 small)
80 cal
Vegetables (all 100 calories)
1/2 Kg brinjal
100 cal
4 drumsticks
100 cal
1/3 kg cauliflower
100 cal
1/2 kg kovai
100 cal
1/5 kg beans
100 cal
1/2 kg cabbage
100 cal
1/4 kg ladies finger
100 cal
1/2 kg palak
100 cal
1/2 kg pumpkin
100 cal
2-3 carrots
100 cal
100 gm green peas
100 cal
2 onions
100 cal
1/2 kg snake gourd
100 cal
1 big potato
100 cal
1/2 kg bitter gourd
100 cal
5-6 radish
100 cal
1 whole cucumber
100 cal
1/2 kg tomato
100 cal
Non-Veg.Foods
Chicken (1 large piece+ 3 tsp oil)
235 cal
Fish curry 1 large piece
100 cal
(80 gm) with curry
Chicken roast (50 gm)
100 cal
Fish fired 1 large
100 cal
Mutton chops Fried in oil (50 gm)
170 cal
Egg Products
Omelet (1 egg +1 tsp oil)
200 cal
Eggs curry (60 gm)
200 cal
1 boiled egg (small)
60 cal
2 eggs fried in 1tsp oil
145 cal
(bull's eye)
Soups
Tomato soup 1- Serving
138 cal
Mixed veg. Soup
50 cal
Chicken soup (200 ml)
75 cal
Mutton soup fried in oil
100 cal
(50 gm)
Salads
Mixed vegetable salad
50 cal
Sprouts salad 1 serving
53 cal
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