Dr. Natubhai Shah
Quick Calorie Reckoner for Common Indian Vegetarian Food
Calories relate to 100 grams unless otherwise specified.
Cereals and cereal food
| Bajra | 361 | |||
| Barley | 336 | |||
| Wheat | 346 | |||
| Millets | 334 | |||
| Maize flour | 355 | |||
| Maize tender | 125 | |||
| Weetabix, Shredded Wheat | 125 | |||
| Corn Flakes, Rice Crispies - 1 oz | 104 | |||
| Popcorn | 340 | |||
| Ragi | 328 | |||
| Rice, raw milled | 345 | |||
| Rice, puffed | 325 | |||
| Rice, cooked, 3 tablespoons | 70 | |||
| Rice-Khichri 1 Vati (210 g) | 250 | |||
| Sago | 351 | |||
| Suji | 348 | |||
| Wheat flour | 341 | |||
| Biscuits 1 small, 16 grams | 129 | |||
| Chapati, thin, 16 grams | 40 | |||
| Chapati, small, 24 grams | 80 | |||
| Chapati, medium, 35 grams | 119 | |||
| Bread, white, 1 slice | 60 | |||
| Bread, white | 245 | |||
| Bread, brown | 244 | |||
| Bun | 280 | |||
| Oatmeal, 27 grams | 110 | |||
| Dosa-plain 1 med. (9 in. diameter) | 130 | |||
| Dosa-Masala | 210 | |||
| Idli-medium (3.5 in. diameter) | 100 | |||
| Macaroni 30 grams | 115 | |||
| Puri 1 (16 grams) | 70 | |||
| Parotha 1 (70 grams) | 250 | |||
| Chakali (wheat flour) | 550 | |||
| Chat | 474 | |||
| Chevra (fried) | 420 | |||
| Dal Vada 1 | 200 | |||
| Dhokla | 122 | |||
| Gharvada | 364 | |||
| Pakora | 200 | |||
| Samosa | 256 | |||
| Potato Kachori | 166 | |||
| Potato Chips 20 grams | 110 | |||
| Upama | 230 | |||
| Pulses | ||||
| Bengal-Gram (roasted, dehusked) | 369 | |||
| Bengal-Gram, Chana Dal | 372 | |||
| Black-Gram, Urad Dal | 347 | |||
| Green-Gram, whole (mug) | 334 | |||
| Red-Gram, Tuver | 335 | |||
| Lentil (Masur) | 343 | |||
| Soya Bean | 432 | |||
| Dal (cooked, thick consistency, 113 g) | 145 | |||
| Dal, cooked, medium consistency 92g) | 92 | |||
| Rasam 1 cup | 12 | |||
| Sambar 0.5 cup | 105 | |||
| Vegeatables, Leafy Vegetables | ||||
| Bengal Gram, green (Channa) | 66 | |||
| Brussels Sprouts | 15 | |||
| Cabbage | 45 | |||
| Colocasia leaves (Arbi-ka-Patta) | 56 | |||
| Fenugreek leaves (Maithi) | 49 | |||
| Mustard leaves (Sarson) | 34 | |||
| Radish leaves (Moli-ka-Patta) | 28 | |||
| Sarli Sag | 86 | |||
| Spinach-Palak | 26 | |||
| Root vegetables | ||||
| Carrot-Gajar | 48 | |||
| Colocasia-Arvi | 97 | |||
| Lotus Root-Kamal-ki-jahr | 53 | |||
| Onion | 50 | |||
| Potato | 97 | |||
| Sweet potato (Shakarkand) | 120 | |||
| Tapioca-Mara Valli Cassava | 157 | |||
| Turnip-Shalgam | 29 | |||
| Yam-Kand | 79 | |||
| Other Vegetables | ||||
| Ash Gourd-Dudhi | 10 | |||
| Bitter Gourd-Karela | 25 | |||
| Bottle Gourd-Toriya | 12 | |||
| Brinjal-Baingan | 24 | |||
| Broad Beans-Phansi | 48 | |||
| Cauliflower | 30 | |||
| Cardamom | 229 | |||
| Chillies - Green | 29 | |||
| Chillies - Dry | 246 | |||
| Cloves - Dry | 285 | |||
| Corriander | 288 | |||
| French Beans - Phali | 26 | |||
| Garlic - Dry | 145 | |||
| Ginger - Fresh | 67 | |||
| Ladies Fingers - Bhindi | 65 | |||
| Mushrooms | 42 | |||
| Mogra | 25 | |||
| Papaya - Green | 27 | |||
| Parval | 18 | |||
| Peas - Matar | 93 | |||
| Pepper - Dry | 304 | |||
| Pepper - Green | 98 | |||
| Plantain - Green - Kela | 64 | |||
| Pumpkin - Kaddu | 25 | |||
| Tindora | 21 | |||
| Turmeric | 349 | |||
| Vegetable Marrow - Ghei | 25 | |||
| Water Chestnut, Fresh Singhada | 115 | |||
| Choli | 26 | |||
| Guvar | 16 | |||
| Green Mangoes | 93 | |||
| Papdi | 44 | |||
| Cucumber | 13 | |||
| Tomatoes | 23 | |||
| Kothmir | 44 | |||
| Sweets and Sugars | ||||
| Badam Halva | 570 | |||
| Balushahi | 469 | |||
| Burfi 1 piece, 25 grams | 100 | |||
| Fruit Jelly | 75 | |||
| Gulab Jambu | 186 | |||
| Jalebi | 494 | |||
| Mysore Pak | 357 | |||
| Nankhatai | 584 | |||
| Penda 1 piece, 50 grams | 83 | |||
| Ras Gulla, 30 grams | 100 | |||
| Shakarpara | 570 | |||
| Sohan Halva | 400 | |||
| Suji Halva | 136 | |||
| Gur (Jaggery), 15 grams | 57 | |||
| Honey 1 teaspoon | 30 | |||
| Jam 1 teaspoon, 5 grams | 20 | |||
| Sugar 1 teaspoon, 5 grams | 20 | |||
| Sugar 1 cube | 12 | |||
| Biscuits and Cakes | ||||
| Biscuits, salted 1, 3 grams | 15 | |||
| Biscuits, sweet 1, 4 grams | 24 | |||
| Cheese, tit bits 10, 3.5 grams | 20 | |||
| Coconut Macaroon 1, 13 grams | 80 | |||
| Cake, chocolate 1 slice, 45 grams | 165 | |||
| Cake, fruit, 1 slice, 30 grams | 117 | |||
| Milk and Milk Products | ||||
| Milk, 1 cup | 100 | |||
| Milk, skimmed, 1 cup | 45 | |||
| Milk, condensed, 1 cup (sweetened) | 320 | |||
| Milk powder | 496 | |||
| Butter Milk, skimmed, 1 glass | 25 | |||
| Cheese | 348 | |||
| Curds (yoghurt) low fat | 60 | |||
| Ice Cream | 205 | |||
| Kheer | 178 | |||
| Milk cake | 331 | |||
| Ghee | 900 | |||
| Oil | 900 | |||
| Cream 1 tablespoon 15 g | 50 | |||
| Butter | 755 | |||
| Margarine | 755 | |||
| Nuts | ||||
| Almond (10-12) 10 g | 65 | |||
| Cashew Nuts (8-10) 10 g | 66 | |||
| Coconut (dry) | 662 | |||
| Coconut (tender) | 41 | |||
| Chestnuts, fresh | 150 | |||
| Ground nuts | 560 | |||
| Walnuts (8-10 halves) 15 g | 102 | |||
| Pista | 626 | |||
| Jardalu | 53 | |||
| Berries (Bor) dry | 64 | |||
| Peanut Butter | 620 | |||
| Cake, plain, 1 slice, 40 grams | 146 | |||
| Fruits | ||||
| Apples | 46 | |||
| Apricot | 53 | |||
| Banana | 76 | |||
| Cape-Gooseberry (Raspberry) | 53 | |||
| Cherries | 70 | |||
| Dates (fresh) | 283 | |||
| Dates (dried) | 317 | |||
| Figs (tender - fresh) | 75 | |||
| Figs (dried) | 320 | |||
| Guavas (Peru - Jamfal) | 51 | |||
| Grapes | 45 | |||
| Grapes (dried = sultanas) | 290 | |||
| Jackfruits (ripe) | 88 | |||
| Jambu | 47 | |||
| Lychees | 61 | |||
| Lime | 59 | |||
| Loquat | 43 | |||
| Malta | 36 | |||
| Mandarin | 44 | |||
| Mangoes (green) | 39 | |||
| Mangoes (ripe) | 50 to 80 | |||
| Melon (white) | 21 | |||
| Melon (water melon) | 16 | |||
| Mulberry | 53 | |||
| Orange | 53 | |||
| Papaya | 32 | |||
| Peaches | 50 | |||
| Pineapple | 46 | |||
| Plums | 56 | |||
| Prune | 75 | |||
| Pommegranate (red) | 77 | |||
| Sapota (Cheeku) | 94 | |||
| Strawberry | 44 | |||
| Sitafal | 104 | |||
| Tomatoes (ripe) | 112 | |||
| Soups and Beverages | ||||
| Clear Vegetable Soup 150 ml | 12 | |||
| Tomato Cream Soup 150 ml | 65 | |||
| Vegetable Soup 150 ml | 65 | |||
| Tea, lemon no sugar 1 cup | 1 | |||
| Tea, milk no sugar 1 cup | 20 | |||
| Tea, milk and sugar 1 cup | 75 | |||
| Cocoa, 50% milk with sugar 1 cup | 145 | |||
| Coffee, with milk 1 cup | 25 | |||
| Coffee, black 1 cup | 5 | |||
| Coffee, milk and sugar 1 cup | 75 | |||
| Cola drinks 8 fl. oz | 104 | |||
| Fruit Juice (unsweetened) 3.5 fl. oz | 75 | |||
| Orange Juice 3.5 fl. oz | 110 | |||
| Lemon, Grapefruit squashes 3.5 fl. oz | 110 | |||
| Chocolate Drinks with milk 5 oz | 115 | |||
| Horlicks Powder 15 g | 56 | |||
| Lucozade 6 oz | 115 | |||
| Ovaltine Powder 0.5 oz | 54 | |||
