Indian Food Calories Chart List PDF

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Indian Food Calories Value Chart PDF Free Download

Indian Food Nutrition Chart English

One of the thumb rules for weight loss is to keep track of your calorie intake.

If you are on a weight reduction diet or are even remotely aware of the diet and fitness world, you may have heard the most common weight loss advice of burning calories is to burn fat.

A bowl of cooked rice: 1 bowl of cooked rice has about 136 calories and a plate of cooked rice has 272 calories, which is about 60 to 80 grams a plate.

Medium chapatti made with 20 grams of atta (whole wheat atta) has about 70 calories, while 1 large chapatti made with 30 grams of atta will have about 100 calories.

On the other hand, 1 large plain parantha made with 30 grams of atta had about 121 calories and a portion of stuffed Aloo Parantha will amount to 210 calories.

A bowl of cooked Moong Dal, say about 30 grams of dal, would come up to about 104 calories. The calories in other dals may slightly vary.

It is always advisable to go for a whole variety of dals over the refined ones to have maximum nutritional benefit.

A bowl of dry sabzi of bhindi, potatoes, or cauliflower adds roughly up to 150 calories.

There are enough confusions about what to eat and what not to eat and on top of that most of us fall prey to the bewildering information available on the internet regarding the calorie count of food items.

So, here it is. Whether you are a clean eater or a calorie watcher, unless you have consulted a nutritionist or dietician, it is difficult for anyone to maintain a stringent food habit with the exact calorie count.

Reaching calorie aims may seem a little tough, but with this Indian food item with a calorie chart, we have tried to make it a little easier for you while you look out to develop a healthy lifestyle with a clean eating habit.

This Indian food chart with calorie count has been designed by Gympik’s diet expert and Nutritionist, Sujatha Shetty to help the promising health enthusiasts and of course, normal individuals at a large.

To make a sustainable diet plan while appending flexibility in meals and kick out the monotony of salad diet and those torturing fad diets.

Indian Food Calories Chart List with Weight/Volume & Energy

Food Groups	Weight/Volume (g/ml)	Energy (Kcals)
A. Cereals and Millets
Rice (Brown)	100	353.7
Rice Parboiled	100	351.5
Rice Raw milled	100	356.3
Wheat whole	100	321.9
Wheat flour	100	320.2
Bulgar wheat	100	341.7
Refined flour	100	351.8
Ragi	100	320.7
Rice flakes	100	353.7
Wheat semolina	100	333.6
Wheat vermicelli	100	332.6
Barley	100	315.7
Bajra	100	347.9
Jowar	100	334.1
Quinoa	100	328.3
Amaranth seed, Black	100	356.1

B. Grain legumes
Bengal gram, dal	100	329.1
Bengal gram, whole	100	287
Black gram whole	100	291.3
Cowpea, brown	100	320.2
Cowpea, white	100	320.2
Green gram dal	100	325.7
Green gram, whole	100	293.7
Horse gram, whole	100	329.5
Lentil dal	100	322.4
Peas, dry	100	303.2
Rajma, red	100	299.2
Red gram, dal	100	330.7
Red gram, whole	100	273.9
Soya bean, brown	100	381.4

C. Green leafy vegetables
Amaranth leaves	100	30.5
Beet greens	100	34.6
Brussels sprouts	100	44.2
Cabbage Chinese	100	17.9
Cabbage, green	100	21.5
Cauliflower leaves	100	35.4
Colocasia leaves, green	100	43.4
Drumstick leaves	100	67.3
Fenugreek leaves	100	34.4
Lettuce	100	21.7
Mustard leaves	100	30.3
Parsley	100	72.8
Radish leaves	100	26.05
Spinach	100	24.3
D. Other Vegetables
Ash gourd	100	17.4
Bamboo shoot, tender	100	16.2
Bitter gourd	100	20.7
Bottle gourd	100	10.9
Brinjal	100	25.3
Broad beans	100	29.3
Capsicum	100	16.2
Cauliflower	100	22.9
Celery stalk	100	16.4
Cho-Cho-Marrow	100	18.8
Cluster beans	100	40.1
Cucumber	100	19.5
French beans	100	24.3
Knol-Khol	100	16
Kovai	100	19.1
Ladies finger	100	27.4
Parwar	100	24.1
Peas, fresh	100	81.2
Plantain stem	100	39.4
Pumpkin	100	23.1
Ridge gourd	100	13.1
Snake gourd	100	12.4
Tomato	100	20.7
Zucchini, green	100	20
E. Roots and Tubers
Beetroot	100	35.6
Carrot	100	33.2
Potato brown	100	69.7
Radish, white	100	32.2
Sweet potato, brown	100	108.9
Tapioca	100	79.8
Yam	100	84.3
F. Fruits
Apple	100	62.3
Apricot, dried	100	31.5
Avocado	100	144.3
Banana	100	110.6
Blackberry fruit	100	54.2
Cherries red	100	59.7
Blackcurrants	100	54.2
Custard apple	100	98.9
Dates, dry	100	320.2
Fig	100	81.5
Grapes	100	60.7
Guava	100	32.2
Jack fruit	100	72.1
Sweet lime	100	27.2
Litchi	100	53.7
Mango	100	41.8
Musk melon	100	23.1
Orange	100	37.2
Papaya	100	23.9
Peach	100	40.1
Pear	100	37.5
Pineapple	100	43
Plum	100	56.8
Pomegranate	100	54.7
Raisins, black	100	305.6
Sapota	100	73.3
Strawberry	100	24.6
Watermelon	100	20.3
Wood apple	100	78.1
G. Condiments and Spices
Green chilies	100	45.6
Coriander seeds	100	268.8
Curry leaves	100	63.5
Garlic	100	123.8
Ginger, fresh	100	54.9
Mint leaves	100	37
Onion	100	48
Asafoetida	100	331.5
Cardamom, green	100	255
Red chilies	100	236.6
Cloves	100	186.6
Cumin seeds	100	304.4
Black cumin (Kalonji)	100	345
Fenugreek seeds	100	234.9
Nutmeg	100	463.6
Basil seeds	100	22
Anise seeds	100	153.3
Pepper, black	100	217.4
Poppy seeds	100	422.5
Turmeric powder	100	280.5
H. Nuts and Oilseeds
Almond	100	609.2
Arecanut dried	100	350.6
Cashew nut	100	582.6
Coconut dry	100	624
Coconut fresh	100	408.9
Gingelly seeds	100	507.6
Groundnut	100	520
Linseeds	100	443.8
Pine seed	100	594.1
Pistachio nuts	100	539.4
Sunflower seeds	100	586.2
Walnut	100	671
Flax seeds	100	534
Chia seeds	100	486
I. Sugars
Jaggery cane	100	353.7
Sugarcane, juice	100	57.8
J. Milk and Milk Products
Milk, whole, buffalo	100	107.3
Milk, whole, cow	100	72.8
Paneer	100	257.8
Khoa	100	315.9
Soy milk	100	54
Tofu	100	76
K. Egg, Poultry, and Animal Meat
Egg, whole, raw	100	134.7
Egg white, raw	100	44.6
Egg, yolk, raw	100	296.8
Chicken, leg, skinless	100	383.6
Chicken, thigh, skinless	100	199.8
Chicken, breast, skinless	100	168.2
Chicken, liver	100	123.8
Goat	100	188
Sheep, shoulder	100	200.7
Sheep, chops	100	118.5
Beef, chops	100	139.8
Pork, shoulder	100	237.3
Pork, chops	100	178.7
Fish and seafood
Catfish	100	108.9
Mackerel	100	101
Matha	100	92.9
Pomfret	100	123
Salmon	100	172.3
Sardine	100	152.2
Shark	100	95.1
Silverfish	100	132.6
Catla	100	94.1
Tuna	100	112.3
Crab	100	81.9
Lobster	100	89.6
Oyster	100	60.2
Tiger prawns	100	65.2
Clam	100	58
Squid	100	80
L. Fats and Oils
Ghee	100	920
Butter	100	717
Oil	100	900
Cheese	100	264.5
M. Miscellaneous foods
Coconut water	100	15.2

Author	–
Language	English
Pages	9
PDF Size	1.10 MB
Category	General

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Indian Food Calories Value Chart PDF Free Download