Indian Food Calories Chart List PDF

Indian Food Calories Value Chart PDF Free Download

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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.

Author
LanguageEnglish
Pages9
PDF Size1.10 MB
CategoryGeneral

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Indian Food Calories Chart List with Weight/Volume & Energy

Food GroupsWeight/Volume (g/ml)Energy (Kcals)
A. Cereals and Millets
Rice (Brown)100353.7
Rice Parboiled100351.5
Rice Raw milled100356.3
Wheat whole100321.9
Wheat flour100320.2
Bulgar wheat100341.7
Refined flour100351.8
Ragi100320.7
Rice flakes100353.7
Wheat semolina100333.6
Wheat vermicelli100332.6
Barley100315.7
Bajra100347.9
Jowar100334.1
Quinoa100328.3
Amaranth seed, Black100356.1
B. Grain legumes
Bengal gram, dal100329.1
Bengal gram, whole100287
Black gram whole100291.3
Cowpea, brown100320.2
Cowpea, white100320.2
Green gram dal100325.7
Green gram, whole100293.7
Horse gram, whole100329.5
Lentil dal100322.4
Peas, dry100303.2
Rajma, red100299.2
Red gram, dal100330.7
Red gram, whole100273.9
Soya bean, brown100381.4
C. Green leafy vegetables
Amaranth leaves10030.5
Beet greens10034.6
Brussels sprouts10044.2
Cabbage Chinese10017.9
Cabbage, green10021.5
Cauliflower leaves10035.4
Colocasia leaves, green10043.4
Drumstick leaves10067.3
Fenugreek leaves10034.4
Lettuce10021.7
Mustard leaves10030.3
Parsley10072.8
Radish leaves10026.05
Spinach10024.3
D. Other Vegetables
Ash gourd10017.4
Bamboo shoot, tender10016.2
Bitter gourd10020.7
Bottle gourd10010.9
Brinjal10025.3
Broad beans10029.3
Capsicum10016.2
Cauliflower10022.9
Celery stalk10016.4
Cho-Cho-Marrow10018.8
Cluster beans10040.1
Cucumber10019.5
French beans10024.3
Knol-Khol10016
Kovai10019.1
Ladies finger10027.4
Parwar10024.1
Peas, fresh10081.2
Plantain stem10039.4
Pumpkin10023.1
Ridge gourd10013.1
Snake gourd10012.4
Tomato10020.7
Zucchini, green10020
E. Roots and Tubers
Beetroot10035.6
Carrot10033.2
Potato brown10069.7
Radish, white10032.2
Sweet potato, brown100108.9
Tapioca10079.8
Yam10084.3
F. Fruits
Apple10062.3
Apricot, dried10031.5
Avocado100144.3
Banana100110.6
Blackberry fruit10054.2
Cherries red10059.7
Blackcurrants10054.2
Custard apple10098.9
Dates, dry100320.2
Fig10081.5
Grapes10060.7
Guava10032.2
Jack fruit10072.1
Sweet lime10027.2
Litchi10053.7
Mango10041.8
Musk melon10023.1
Orange10037.2
Papaya10023.9
Peach10040.1
Pear10037.5
Pineapple10043
Plum10056.8
Pomegranate10054.7
Raisins, black100305.6
Sapota10073.3
Strawberry10024.6
Watermelon10020.3
Wood apple10078.1
G. Condiments and Spices
Green chilies10045.6
Coriander seeds100268.8
Curry leaves10063.5
Garlic100123.8
Ginger, fresh10054.9
Mint leaves10037
Onion10048
Asafoetida100331.5
Cardamom, green100255
Red chilies100236.6
Cloves100186.6
Cumin seeds100304.4
Black cumin (Kalonji)100345
Fenugreek seeds100234.9
Nutmeg100463.6
Basil seeds10022
Anise seeds100153.3
Pepper, black100217.4
Poppy seeds100422.5
Turmeric powder100280.5
H. Nuts and Oilseeds
Almond100609.2
Arecanut dried100350.6
Cashew nut100582.6
Coconut dry100624
Coconut fresh100408.9
Gingelly seeds100507.6
Groundnut100520
Linseeds100443.8
Pine seed100594.1
Pistachio nuts100539.4
Sunflower seeds100586.2
Walnut100671
Flax seeds100534
Chia seeds100486
I. Sugars
Jaggery cane100353.7
Sugarcane, juice10057.8
J. Milk and Milk Products
Milk, whole, buffalo100107.3
Milk, whole, cow10072.8
Paneer100257.8
Khoa100315.9
Soy milk10054
Tofu10076
K. Egg, Poultry, and Animal Meat
Egg, whole, raw100134.7
Egg white, raw10044.6
Egg, yolk, raw100296.8
Chicken, leg, skinless100383.6
Chicken, thigh, skinless100199.8
Chicken, breast, skinless100168.2
Chicken, liver100123.8
Goat100188
Sheep, shoulder100200.7
Sheep, chops100118.5
Beef, chops100139.8
Pork, shoulder100237.3
Pork, chops100178.7
Fish and seafood
Catfish100108.9
Mackerel100101
Matha10092.9
Pomfret100123
Salmon100172.3
Sardine100152.2
Shark10095.1
Silverfish100132.6
Catla10094.1
Tuna100112.3
Crab10081.9
Lobster10089.6
Oyster10060.2
Tiger prawns10065.2
Clam10058
Squid10080
L. Fats and Oils
Ghee100920
Butter100717
Oil100900
Cheese100264.5
M. Miscellaneous foods
Coconut water10015.2

Indian Food Calories Value Chart PDF Free Download

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