CALORIES REQUIRED ….

Need of calories

If you wish to achieve weight, you 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/Grs	Fat (gms.)	Cholesterol (mgs.)	Calories (Kcals.)
BEVERAGES
Tea 1 cup (2tsp cream & 2tsp sugar)	2.9	10	70
Coffee 1 cup (2tsp cream & 2tsp sugar)	2.9	10	70
Tea 1 cup (2tsp skim & 2tsp sugar)	0	0	45
Coffee 1 cup (2tsp skim & 2tsp sugar)	0	0	45
Cola drinks (350 ml)	0	0	145
Ginger ale (350 ml)	0	0	115
Beer Regular (350 ml)	0	0	150
Beer, light (350 ml)	0	0	100
Gin, Rum/Whisky/Vodka	0	0	105
(86 proof) 1 jigger (43 ml) Gin, Rum/Whisky/Vodka (80 proof)	0	0	93
Wines (Dry) 1 glass (100 ml)	0	0	85
Wines (Sweet) 1 glass (100 ml)	0	0	140
Champagne (100 ml)	0	0	84
Brandy (30 ml)	0	0	77
Martini (1 cocktail)	0	0	215
Cordials & Liquors (30 ml)	0	0	97
Squash (100 ml)	0	0	70
Tomato juice (100 ml)	0	0	40
Orange juice (100 ml)	0	0	61
Coconut water (100 ml)	0	0	24
Apple juice (100 ml)	0	0	59
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)	15	0	200
Patty (Veg. 1 piece)	15	0	260
Potato Vada (3 pieces/60 gm)	7	0	170
Samosa (1 big/65gm)	13	0	210
Vada (Dhai) (2 pieces)	19	4	345
Bhelpuri (1 plate small)	5	0	130
Chat (plate with 5 papries)	12	0	210
Namkeen (fried) (2 tsp)	5	0	85
Mathri (50 gm)	15	0	200
Sandwich (2) (65 gm) with butter	14	35	195
Pizza (1 slice) (medium)	2.1	15	150
Popcorn (1 cup plain)	0	0	25
Pan cake (1 plain)	3	30	60
Crackers Monaco (4)	3.0	0	50
Marie (2)	1.0	0	55
Hamburger (1 Big Boy)	3.5	83	570
Dhokla (1 piece)	0.5	0	75
Chicken Nuggets (6)	20.0	6.2	323
DAIRY PRODUCTS
Milk or curd (225 ml/1 cup)
Full cream buffalo	17.6	70	234
Full cream cow	8.2	28	134
Toned
3.5%	7	24	124
1.5%	3	14	90
1.0%	2	8	50
Skimmed	0.2	0	58
Butter Milk (Skimmed)	2	0	38
Shake (Vanilla/Chocolate)	5.6	18	185
Khoya (25 gm)
Whole buffalo milk	7.8	40	105.25
Whole cow milk	6.5	25	103.25
Skimmed milk	0.4	4	0.65
Paneer (25 gm)
Whole buffalo milk	7.8	31	95.75
Whole cow milk	6.5	22.25	79.75
Skimmed milk	0.4	1.75	21.5
Cheese (25 gm)
American processed	7.8	23.5	93.75
Swiss	6.85	23.0	93.75
Cheddar	8.25	26.0	102.50
Cheese with (10% fat)	2.3	7.75	41.25
Icecream (100 gms) 1 small cup	10	41	200
Kulfi (100 gms) 1 small cup	1.5	30	300
Condensed milk (25 gm)	1.9	8.5	80.0
Sour Cream (25 gm)	7.0	11.2	53.75
Soyabean Milk (225 ml)	4.0	0	87
CEREALS
Wheat Roti (1 Phulka/35 gms)	0.5	0	85
Wheat Paratha (1 med/50gm)	10	0	180
Puri (1 med/25 gm)	5	0	150
Rice (Boiled/Steamed) (100 gm/1 katori)	0.5	0	110
Rice Pulao (150 gm/1 katori)	10.5	0	180
Rice Brown (1 katori)	1	0	116
Kichri (100 gm/1 katori)	7	0	215
Idli (Sooji/Rice) (115 gm/Two)	0.6	0	155
Dosa Plain (85 gm)	7	0	255
Upma (130 gm/1 katori)	9	0	210
Missi Roti (1/35 gm)	1.1	0	90
Noodles (boiled) (1 cup)	0.9	0	200
Spaghetti & Meat Balls (1 cup)	9	40	330
Macroni (boiled) (1 cup)	0.9	0	190
Bread Roll (1 medium)	0.5	0	155
Bread White (1 slice/25 gm)	0.1	0	70
Bread Brown (1 slice/25 gm)	0.3	0	65
Corn Flakes (20 gm)	0.4	0	80
Oats (quick cooked) (25 gm)	1.9	0	94
Barley (uncooked) (25 gm)	0.3	0	84
PULSES
Bengal Gram Roasted (Bhuna chana 100 gm)	5.2	0	69
Bengal Gram cooked (1 katori/12 gm)	5.0	0	125
Black Gram cooked (120 gm)	5.0	0	125
Lentil/Broken Dals (140 gm/1 katori)	4.0	0	160
Sambhar (160 gm/1 katori)	4.0	0	80
Moong & Mouth Sprouts (30 gm)	0.3	0	23
Mixed Pulses with half cup cooked rice (1 katori)	4.1	0	230
VEGETABLES
Potato (Fresh) (100gms)	0.1	0	97
Potato (mashed wit milk & butter) (half cup)	0.1	0	97
Potato (baked) (1 large)	0	0	90
Potato (boiled) (1 large)	0	0	90
Potato & veg curry (100 gm)	6	0	120
Potato Chips (10)	5	0	115
Sweet Potatoes (Boiled) (1 med.)	0	0	120
Stuffed & baked	4	0	60
Fresh (Medium)	0	0	25
Tomato ketchup (1tbsp)	0	0	15
Onion (Half cup sliced)	0	0	23
Peas (half cup fresh boiled)	0	0	55
Carrot (half cup/1 fresh)	0.2	0	25
Cabbage (Shredded 1 cup)	0	0	12
Corn (small)	0	0	70
Cucumber 6 slices	0	0	5
Cauliflower (half cup boiled)	0	0	15
Pumpkin (half cup cooked)	0	0	33
Beans (French green) (100 bm boiled)	0	0	30
Brinjal (100 gm cooked)	2	0	70
Brocoli (half cup)	0	0	20
Baked Beans (half cup)	0	0	155
Lettuce (two leaves)	0	0	3
Beets (half cup)	0	0	28
Mushroom (half cup)	0	0	10
Radish (Red) (4 small)	0.3	0	5
Spinach (half cup cooked)	0.7	0	20

Food	Fat (gms.)	Cholesterol (mgs.)	Calories (Kcals.)
EGG
1 Egg (boiled)	6.0	280	80
1 Egg white (boiled)	0.0	0.0	40
1 Egg (Scrambled/omelet)	10.0	285	130
1 Egg (Fried)	11.0	280	120
SOUPS (1 cup serving)