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| FAST
FOODS MADE HEALTHY |
Calorie
Counter |
Calorie
(commonly also expressed as kilocalorie) is the energy obtained from all foodstuffs
- whether solid or liquid. The only liquid food that does not provide us energy
is water.
Calories fuel our body and help us to perform our day-to-day activities.
However, consuming more calories than our body needs, whether they come from carbohydrates,
protein or fat will be stored as fat in the body, which wil ultimately end up
as weight gain.
Shown below is a comprehensive calorie counter inclusive of
the caloric and fat count of basic ingredients which are found on the kitchen
shelf in every household. The ingredients have been divided into small groups.
To know the caloric count of your favourite food, all you have to do is look up
this dairy and the answer is in front of you. So go ahead and discover the nutritional
facts!!!
FLOURS
AND RICE
BREAKFAST AND SNACKS
PULSES
VEGETABLES
FRUITS
DRIED FRUITS AND NUTS
DAIRY
PRODUCTS
MISCELLANEOUS FOODS | | | INGREDIENTS | Measure | Calories (kcal) | Fat (gm) |
| Rice
flour (chawal ka atta) | 1
cup | 414 | 0.6 |
| | 1
cup | 383 | 1.0 |
| Ragi
flour (nachni ka atta) | 1
cup | 374 | 1.5 |
| Wheat
flour (gehun ka atta) | 1
cup | 368 | 1.8 |
| | 1
cup | 347 | 4.8 | | Jowar flour (white millet flour) | 1 cup | 342 | 1.9 | | Bengal gram flour (besan) | 1 cup | 305 | 4.6 | | Soyabean flour | 1 cup | 294 | 13.3 | | Rice, long grain | 1 cup, cooked | 197 | 0.3 | | Rice, short grain | 1 cup, cooked | 197 | 0.3 | | Maize flour (Makia ka atta) | 1 cup | 118 | 0.8 | | Wheat bran | 1 tbsp | 42 | 0.6 |
All the ingredients
are arranged according to the descending order of their caloric count and the
values are given for a standard cup (200 ml) and tablespoon (15 gm). | |
| INGREDIENTS | Measure | Calories (kcal) | Fat (gm) |
| Sago | 1 cup | 534 | 0.1 | | Broken
wheat (dalia) | 1 cup | 527 | 2.4 | | Semolina
(rawa) | 1 cup | 487 | 1.1 | | Quick Cooking Rolled Oats | 1 cup | 277 | 5.6 | | Poha (beaten rice flakes) | 1 cup | 208 | 0.7 | | Vermicelli (sevaiiyan) | 1 cup | 123 | 0.1 | | Corn flakes | 1 cup | 98 | 0.1 | | Bread slice, brown | 1 no. | 49 | 0.2 | | Bread Slice, white | 1 no. | 49 | 0.1 | | Puffed rice (mumara) | 1 cup | 46 | 0.0 |
All
the ingredients are arranged according to the descending order of their caloric
count and the values are given for a standard cup (200 ml) and tablespoon (15
gm). | | | INGREDIENTS | Measure | Calories (kcal) | Fat (gm) |
| Soyabean | 1 cup, cooked | 307 | 13.8 | | Chana dal (split Bengal gram) | 1 cup, cooked | 305 | 4.6 | | Moong dal (split green gram) | 1 cup, cooked | 303 | 1.0 | | Chick peas (kabuli chana) | 1 cup, cooked | 295 |
4.3 |
| Toovar
(arhar) dal | 1
cup, cooked | 275 | 1.4 | | Masoor dal (split red lentils) | 1 cup, cooked | 261 | 0.5 | | Urad dal (split black lentils) | 1 cup, cooked | 260 | 1.1 | | Chawli (cow peas), | 1 cup, cooked | 258 | 0.8 | | Matki (moath beans) | 1 cup, cooked | 191 | 0.6 | | Vaal (field beans) | 1 cup, cooked | 187 | 0.4 | | Moong (green gram) | 1 cup, cooked | 177 | 0.7 | | Red chana (whole red gram) | 1 cup, cooked | 176 | 1.5 | | Rajma (kidney beans) | 1 cup, cooked | 166 | 0.6 | All
the ingredients are arranged according to the descending order of their caloric
count and the values are given for a standard cup (200 ml) and tablespoon (15gm).
| | a. Roots and Tubers
| INGREDIENTS | Measure | Calories (kcal) | Fat (gm) |
| Kand (purple yam) | 1 cup, chopped | 133 | 0.1 | | Suran (yam) | 1 cup, chopped | 101 | 0.1 | | Potato | 1 cup, chopped | 89 | 0.1 | | Onion | 1 cup, chopped | 66 | 0.1 | | Beetroot | 1 cup, chopped | 32 | 0.1 | | Red pumpkin (kaddu) | 1 cup, chopped | 32 | 0.1 | | Carrot | 1 cup, chopped | 27 | 0.1 | | Radish (mooli) | 1 cup, chopped | 20 | 0.1 | | Spring onion | 1 cup, chopped | 15 | 0.1 | b. Leafy Vegetables | INGREDIENTS | Measure | Calories (kcal) | Fat (gm) |
| Chawli (cow pea) leaves | 1 cup, chopped | 26 | 0.5 | | Colocasia leaves | 1 cup, chopped | 25 | 0.7 | | Spinach (palak) | 1 cup, chopped | 18 | 0.5 | | Fenugreek (methi) leaves | 1 cup, chopped | 14 | 0.3 | | Mint leaves | 1 cup, chopped | 14 | 0.2 | | Coriander leaves | 1 cup, chopped | 11 | 0.2 | | Dill (shepu) | 1 cup, chopped | 7 | 0.1 |
c. Everyday Vegetables | INGREDIENTS | Measure | Calories (kcal) | Fat (gm) |
| Green peas | 1 cup | 130 | 0.1 | | Drumsticks | 1 cup, chopped | 42 | 0.2 | | Tomato | 1 cup, chopped | 31 | 0.3 | | Brinjal (baingan) | 1 cup, chopped | 30 | 0.4 | | Capsicum | 1 cup, chopped | 29 | 0.4 | | Karela (bitter gourd) | 1 cup, chopped | 28 | 0.2 | | French beans | 1 cup, chopped | 26 | 0.1 | | Tendli | 1 cup, chopped | 26 | 0.2 | | Bhindi (ladies finger) | 1 cup, chopped | 25 | 0.1 | | Cabbage | 1 cup, shredded | 22 | 0.1 | | Cauliflower | 1 cup, florets | 22 | 0.3 | | Cluster beans (gavarfali) | 1 cup, chopped | 16 | 0.4 | | Cucumber | 1 cup, chopped | 16 | 0.1 | | Turai (ridge gourd) | 1 cup, chopped | 15 | 0.1 | | Bottle gourd (lauki / doodhi) | 1 cup, chopped | 13 | 0.1 | d. Exotic Vegetables | INGREDIENTS | Measure | Calories (kcal) | Fat (gm) |
| Corn (makai), fresh | 1 cup, grated | 330 | 2.4 | | Sweet corn | 1 cup, cooked | 122 | 0.1 | | Baby corn | 1 cup | 122 | 0.1 | Celeroy Stalk | 1 cup | 20 | 0.1 | | Asparagus | 1 cup, chopped | 16 | 0.5 | | Mushrooms, fresh | 1 cup, sliced | 16 | 0.3 | | Lettuce | 1 cup, shredded | 15 | 0.4 | | Broccoli | 1 cup, florets | 14 | 0.2 | All
the ingredients are arranged according to the descending order of their caloric
count and the values are given for a standard cup (200 ml) and tablespoon (15
gm). | | | INGREDIENTS | Measure | Calories (kcal) | Fat (gm) |
| Banana | 1 cup, chopped | 348 | 0.9 | | Custard apple | 1 cup pulp | 187 | 0.7 | | Chickoo | 1 cup, chopped | 129 | 1.5 | | Jamun, black | 1 cup, chopped | 124 | 0.6 | | Jamun, #666666 | 1 cup, chopped | 112 | 0.5 | | Cherry | 1 cup, chopped | 110 | 0.9 | | Mango, | 1 cup, chopped | 104 | 0.6 | | Grapes | 1 cup | 99 | 0.4 | | Pomegranate (anar) | 1 cup | 94 | 0.1 | | Orange | 1 cup, segments | 84 | 0.4 | | Pineapple | 1 cup, chopped | 76 | 0.2 | | Sweet lime | 1 cup, segments | 76 | 0.5 | | Plums | 1 cup, chopped | 73 | 0.7 | | Pears | 1 cup, chopped | 71 | 0.3 | | Peaches | 1 cup, chopped | 70 | 0.4 | Kiwi | 1 cup, chopped | 70 | 0.7 | | Apple | 1 cup, chopped | 68 | 0.6 | | Lychee | 1 cup, chopped | 68 | 0.2 | Guava | 1 cup, chopped | 66 | 0.4 | | Strawberries | 1 cup, quartered | 66 | 0.3 | | Papaya | 1 cup, chopped | 45 | 0.1 | | Muskmelon (kharbooja) | 1 cup, chopped | 26 | 0.3 | | Watermelon (tarbuj) | 1 cup, chopped | 25 | 0.3 | | Lemon,large | 1 no. | 17 | 0.3 |
All
the ingredients are arranged according to the descending order of their caloric
count and the values are given for a standard cup (200 ml) and tablespoon (15
gm). | |
| INGREDIENTS | Measure | Calories (kcal) | Fat (gm) |
| Coconut, fresh, | 1 cup, grated | 444 | 41.6 | | Coconut, dry, grated | 1 cup, grated | 331 | 31.2 | | Walnuts, | 1 tbsp | 103 | 9.7 | | Almonds, | 1 tbsp, chopped | 98 | 8.8 | | Pista, chopped | 1 tbsp, chopped | 94 | 8.0 | | Cashewnuts, chopped | 1 tbsp, chopped | 89 | 7.0 | | Groundnuts | 1 tbsp | 68 | 4.8 | | Til (sesame seeds) | 1 tbsp | 56 | 4.3 | | Dates, dry, chopped | 1 tbsp, chopped | 32 | 0.1 | | Raisins, chopped | 1 tbsp, chopped | 25 | 0.1 | | Dates, fresh, chopped | 1 tbsp, chopped | 17 | 0.1 | | Figs, chopped | 1 tbsp, chopped | 5 | 0.1 | |
|
All
the ingredients are arranged according to the descending order of their caloric
count and the values are given for a standard cup (200 ml) and tablespoon (15
gm).
| | | INGREDIENTS | Measure | Calories (kcal) | Fat (gm) |
| Condensed milk | 1 cup | 1027 | 27.5 | | Khoya, chopped | 1 cup | 595 | 37.3 | | Fresh cream | 1 cup | 582 | 60.0 | | Whole Milk Powder | 1
cup | 516 | 27.8 | | Paneer, chopped | 1 cup, (144 gm) | 420 | 33.1 | | Skim milk powder | 1 cup | 371 | 0.1 | | Cheese, grated | 1 cup, (80 gm) | 278 | 28.5 | | Curds, buffalo’s milk | 1 cup | 234 | 13.0 | | Milk Buffalo | 1 cup | 234 | 13.0 | | Low fat paneer, chopped | 1 cup | 214 | 0.0 | | Curds, Cows Milk | 1 cup | 134 | 8.2 | | Milk, Cows | 1 cup | 134 | 8.2 | | Ghee | 1 tbsp | 113 | 12.5 | | Butter | 1 tbsp, | 80 | 8.9 | | Low fat curds | 1 cup | 71 | 0.0 | | Low fat milk | 1 cup | 71 | 0.0 |
All
the ingredients are arranged according to the descending order of their caloric
count and the values are given for a standard cup (200 ml) and tablespoon (15
gm).
| | | INGREDIENTS | Measure | Calories (kcal) | Fat (gm) |
| Chocolate, dark, chopped | 1 cup, cooked | 744 | 79.2 | | Spaghetti, cooked | 1 cup, cooked | 102 | 0.5 | | Jaggery (gur), chopped | 1 tbsp | 69 | 0.0 | | Jam | 1 tbsp | 69 | 0.0 | | Sugar, whole | 1 tbsp | 64 | 0.0 | | Honey | 1 tbsp | 61 | 0.0 | | Pasta (Fusilli, penne etc.), | 1 cup, cooked | 50 | 0.3 | | Sugar, castor | 1 tbsp | 48 | 0.0 | | Sugar, brown | 1 tbsp | 44 | 0.0 | | Tomato ketchup | 1 tbsp | 15 | 0.0 | All
the ingredients are arranged according to the descending order of their caloric
count and the values are given for a standard cup (200 ml) and tablespoon (15
gm). | Also
in this section
All
Time Favourites
Soups
and Salads
Desserts
Gravies More
in Total Health
Pregnancy Diet
Low Calorie Recipes
Baby & Toddler Food
Eating Smart
Calcium Rich Recipes
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Healthy Soups & Salads
Special Diets
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Forever Young Diet
Iron Rich Recipes
Helathy Snacks
Low Cholesterol Recipes
Healthy Juices
All
the recipes mentioned in the above text can be found through the search
option. |
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