CALORIES REQUIRED ….

Need of calories

If you wish to achieve weightyou wish to consume a lot of calories than you burn. One pound of weight is roughly similar to 3500 calories, thus feeding an additional five hundred calories per day can cause you to achieve one pound per week.

Fat, sterol and Calorie Content of Some Common Food

Food/GrsFat
(gms.)
Cholesterol
(mgs.)
Calories
(Kcals.)
BEVERAGES
Tea 1 cup (2tsp cream & 2tsp sugar)2.91070
Coffee 1 cup
(2tsp cream & 2tsp sugar)

2.9

10

70
Tea 1 cup (2tsp skim & 2tsp sugar)0045
Coffee 1 cup (2tsp skim & 2tsp sugar)0045
Cola drinks (350 ml)00145
Ginger ale (350 ml)00115
Beer Regular (350 ml)00150
Beer, light (350 ml)00100
Gin, Rum/Whisky/Vodka00105
(86 proof) 1 jigger (43 ml)
Gin, Rum/Whisky/Vodka (80 proof)

0

0

93
Wines (Dry) 1 glass (100 ml)0085
Wines (Sweet) 1 glass (100 ml)00140
Champagne (100 ml)0084
Brandy (30 ml)0077
Martini (1 cocktail)00215
Cordials & Liquors (30 ml)0097
Squash (100 ml)0070
Tomato juice (100 ml)0040
Orange juice (100 ml)0061
Coconut water (100 ml)0024
Apple juice (100 ml)0059
Fresh Lime (Without Sugar)
1 glass (150 ml)

0

0

145
Fresh Lime (With 2tsp Sugar)
1 glass (150 ml)

0

0

55
SNACKS
Kachori (1 small)150200
Patty (Veg. 1 piece)150260
Potato Vada (3 pieces/60 gm)70170
Samosa (1 big/65gm)130210
Vada (Dhai) (2 pieces)194345
Bhelpuri (1 plate small)50130
Chat (plate with 5 papries)120210
Namkeen (fried) (2 tsp)5085
Mathri (50 gm)150200
Sandwich (2) (65 gm) with butter1435195
Pizza (1 slice) (medium)2.115150
Popcorn (1 cup plain)0025
Pan cake (1 plain)33060
Crackers Monaco (4)3.0050
Marie (2)1.0055
Hamburger (1 Big Boy)3.583570
Dhokla (1 piece)0.5075
Chicken Nuggets (6)20.06.2323
DAIRY PRODUCTS
Milk or curd (225 ml/1 cup)
Full cream buffalo17.670234
Full cream cow8.228134
Toned
3.5%724124
1.5%31490
1.0%2850
Skimmed0.2058
Butter Milk (Skimmed)2038
Shake (Vanilla/Chocolate)5.618185
Khoya (25 gm)
Whole buffalo milk7.840105.25
Whole cow milk6.525103.25
Skimmed milk0.440.65
Paneer (25 gm)
Whole buffalo milk7.83195.75
Whole cow milk6.522.2579.75
Skimmed milk0.41.7521.5
Cheese (25 gm)
American processed7.823.593.75
Swiss6.8523.093.75
Cheddar8.2526.0102.50
Cheese with (10% fat)2.37.7541.25
Icecream (100 gms) 1 small cup1041200
Kulfi (100 gms) 1 small cup1.530300
Condensed milk (25 gm)1.98.580.0
Sour Cream (25 gm)7.011.253.75
Soyabean Milk (225 ml)4.0087
CEREALS
Wheat Roti (1 Phulka/35 gms)0.5085
Wheat Paratha (1 med/50gm)100180
Puri (1 med/25 gm)50150
Rice (Boiled/Steamed) (100 gm/1 katori)0.50110
Rice Pulao (150 gm/1 katori)10.50180
Rice Brown (1 katori)10116
Kichri (100 gm/1 katori)70215
Idli (Sooji/Rice) (115 gm/Two)0.60155
Dosa Plain (85 gm)70255
Upma (130 gm/1 katori)90210
Missi Roti (1/35 gm)1.1090
Noodles (boiled) (1 cup)0.90200
Spaghetti & Meat Balls (1 cup)940330
Macroni (boiled) (1 cup)0.90190
Bread Roll (1 medium)0.50155
Bread White (1 slice/25 gm)0.1070
Bread Brown (1 slice/25 gm)0.3065
Corn Flakes (20 gm)0.4080
Oats (quick cooked) (25 gm)1.9094
Barley (uncooked) (25 gm)0.3084
PULSES
Bengal Gram Roasted
(Bhuna chana 100 gm)
5.2069
Bengal Gram cooked
(1 katori/12 gm)
5.00125
Black Gram cooked (120 gm)5.00125
Lentil/Broken Dals (140 gm/1 katori)4.00160
Sambhar (160 gm/1 katori)4.0080
Moong & Mouth Sprouts (30 gm)0.3023
Mixed Pulses with half cup
cooked rice (1 katori)
4.10230
VEGETABLES
Potato (Fresh) (100gms)0.1097
Potato (mashed wit milk & butter)
(half cup)
0.1097
Potato (baked) (1 large)0090
Potato (boiled) (1 large)0090
Potato & veg curry (100 gm)60120
Potato Chips (10)50115
Sweet Potatoes (Boiled) (1 med.)00120
Stuffed & baked4060
Fresh (Medium)0025
Tomato ketchup (1tbsp)0015
Onion (Half cup sliced)0023
Peas (half cup fresh boiled)0055
Carrot (half cup/1 fresh)0.2025
Cabbage (Shredded 1 cup)0012
Corn (small)0070
Cucumber 6 slices005
Cauliflower (half cup boiled)0015
Pumpkin (half cup cooked)0033
Beans (French green)
(100 bm boiled)
0030
Brinjal (100 gm cooked)2070
Brocoli (half cup)0020
Baked Beans (half cup)00155
Lettuce (two leaves)003
Beets (half cup)0028
Mushroom (half cup)0010
Radish (Red) (4 small)0.305
Spinach (half cup cooked)0.7020

FoodFat
(gms.)
Cholesterol
(mgs.)
Calories
(Kcals.)
EGG
1 Egg (boiled)6.028080
1 Egg white (boiled)0.00.040
1 Egg (Scrambled/omelet)10.0285130
1 Egg (Fried)11.0280120
SOUPS (1 cup serving)

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