CARBOHYDRATE CONTENT OF RAW FOOD AND COOKED FOOD
Carbohydrates contribute to 60 - 70 % of total Calorie needs. In Indian meals this percentage is even high. Thus, for knowing daily carbohydrate requirement, step 1 is to determine Calorie needs. To know, Calorie needs of adults; their Ideal body weight has to be calculated first. When Ideal body weight is multiplied by a factor, it gives Calorie needs.
Calorie Requirement = Ideal body weight X 30 (for sedentary activity)
For example if a person with sedentary activity has ideal weight of 60 kg. Calories needed will be 60 X 30 = 1800 calories. If person is overweight (B.M.I. > 25) and wants to loose weight then 500 calories should be reduced from above calculation for weight loss. On the contrary if B.M.I is < 18 then extra 500 calories should be added to increase weight.
Ideal weight calculations: can be calculated by one of following two ways:
1. Formula -
Ideal weight in Females: 21.5 x Height in Mt.2
Ideal weight in Male: 22.5 x Height in Mt.2
2. According to the following table -
|
Height |
Weight |
|
|
Female |
Male |
|
150 cm. |
45 kg |
48 kg |
|
Above 150 cm., for every cm. added |
0.9 kg |
1.1 kg |
So ideal weight for a lady of 160 cm. will be = 45 + (0.9 X 10) = 54 kg.
While carb needs of kids can be found in below mentioned table -
Carbohydrate requirement of kids -
|
Age Group |
Calorie Requirement |
Carbohydrate Requirement |
|
0-6 Months |
108 Cal/kg weight |
97 gm |
|
6-12 Months |
98 cal/kg weight |
132 gm |
|
1-3 Years |
1240 Cal |
186 gm |
|
4-6 Years |
1690 Cal |
254 gm |
|
7-9 Years |
1950 Cal |
293 gm |
|
10-12 Yrs (boys) |
2190 Cal |
383 gm |
|
10-12 Yrs (girls) |
1970 Cal |
345 gm |
|
13-15 Yrs (boys) |
2450 Cal |
428 gm |
|
13-15 Yrs (girls) |
2060 Cal |
360 gm |
|
16-18 Yrs (boys) |
2640 Cal |
462 gm |
|
16-18 Yrs (girls) |
2060 Cal |
360 gm |
In the next few pages, information on composition of many food items is given which can be utilized for carbohydrate counting as well identifying food with high protein and fat.
CONTENTS
1 Uncooked Food items
2 Ready to eat items
3 Bakery
4 Snacks
5 Fast Food
6 South Indian dishes
7 Mini Meals
8 Fruits
9 Nuts and Drug Fruits
10 Milk and dairy products
11 Beverages
12 Sweets and desserts
13 Chocolates, Sugars and Accompaniments
14 Salads
15 Main Course
16 Instant Food
17 Popular Food Chains
18 Non Vegetarian Items
|
Sr. |
Food Items |
Quantity /
Serving Size |
Calorie |
Carb (Grams) |
Protein
(Grams) |
Fat
(Grams) |
1 CU =15 gm Carb |
|
|
01. UNCOOKED FOOD |
|
|
01 CEREALS |
|
1 |
Arrowroot Flr. |
100 gms |
334 |
83.1 |
0.2 |
0.1 |
18 gms |
|
2 |
Bajra |
100 gms |
361 |
67.5 |
11.6 |
5 |
22 gms |
|
3 |
Barley |
100 gms |
336 |
69.6 |
11.5 |
1.3 |
21 gms |
|
4 |
Chestnut Flr. |
100 gms |
330 |
68.9 |
13.4 |
0.8 |
21 gms |
|
5 |
Cornflour |
100 gms |
380 |
84 |
8.4 |
0.4 |
17 gms |
|
6 |
Jowar |
100 gms |
349 |
72.6 |
10.4 |
1.9 |
20 gms |
|
Sr. |
Food Items |
Quantity /
Serving Size |
Calorie |
Carb (Grams) |
Protein
(Grams) |
Fat
(Grams) |
1 CU =15 gm Carb |
|
|
01. UNCOOKED FOOD |
|
|
01 CEREALS |
|
1 |
Arrowroot Flr. |
100 gms |
334 |
83.1 |
0.2 |
0.1 |
18 gms |
|
2 |
Bajra |
100 gms |
361 |
67.5 |
11.6 |
5 |
22 gms |
|
3 |
Barley |
100 gms |
336 |
69.6 |
11.5 |
1.3 |
21 gms |
|
4 |
Chestnut Flr. |
100 gms |
330 |
68.9 |
13.4 |
0.8 |
21 gms |
|
5 |
Cornflour |
100 gms |
380 |
84 |
8.4 |
0.4 |
17 gms |
|
6 |
Jowar |
100 gms |
349 |
72.6 |
10.4 |
1.9 |
20 gms |
|
Sr. |
Food Items |
Quantity /
Serving Size |
Calorie |
Carb (Grams) |
Protein
(Grams) |
Fat
(Grams) |
1 CU =15 gm Carb |
|
|
01. UNCOOKED FOOD |
|
|
01 CEREALS |
|
1 |
Arrowroot Flr. |
100 gms |
334 |
83.1 |
0.2 |
0.1 |
18 gms |
|
2 |
Bajra |
100 gms |
361 |
67.5 |
11.6 |
5 |
22 gms |
|
3 |
Barley |
100 gms |
336 |
69.6 |
11.5 |
1.3 |
21 gms |
|
4 |
Chestnut Flr. |
100 gms |
330 |
68.9 |
13.4 |
0.8 |
21 gms |
|
5 |
Cornflour |
100 gms |
380 |
84 |
8.4 |
0.4 |
17 gms |
|
6 |
Jowar |
100 gms |
349 |
72.6 |
10.4 |
1.9 |
20 gms |
|
7 |
Maize Dry |
100 gms |
342 |
66.2 |
11.1 |
3.6 |
22 gms |
|
8 |
Maize Flour |
100 gms |
226 |
44 |
7.3 |
2.4 |
34 gms |
|
9 |
Mordhan |
100 gms |
341 |
67 |
7.7 |
4.7 |
22 gms |
|
10 |
Ragi |
100 gms |
328 |
72 |
7.3 |
1.3 |
20 gms |
|
11 |
Rice |
100 gms |
345 |
78.2 |
6.8 |
0.5 |
19 gms |
|
12 |
Rice Flakes |
100 gms |
346 |
77.3 |
6.6 |
1.2 |
19 gms |
|
13 |
Rice Puffed |
100 gms |
325 |
73.6 |
7.5 |
0.1 |
20 gms |
|
14 |
Sago |
100 gms |
351 |
87.1 |
0.2 |
0.2 |
17 gms |
|
15 |
Semolina |
100 gms |
348 |
74.8 |
10.4 |
0.8 |
20 gms |
|
16 |
Wheat Flour (Refined) |
100 gms |
348 |
73.9 |
11 |
0.9 |
20 gms |
|
17 |
Wheat Flour |
100 gms |
341 |
69.4 |
12.1 |
1.7 |
21 gms |
|
|
02. Pulses And Legumes |
|
18 |
Bengal Gram Dal |
100 gms |
372 |
59.8 |
20.8 |
5.6 |
25 gms |
|
19 |
Bengal Gram (Roasted) |
100 gms |
369 |
58.1 |
22.5 |
5.2 |
25 gms |
|
20 |
Black Gram Dal |
100 gms |
347 |
59.6 |
24 |
1.4 |
25 gms |
|
21 |
Chick Pea |
100 gms |
360 |
60.9 |
17.1 |
5.3 |
24 gms |
|
22 |
Cow Pea |
100 gms |
323 |
54.5 |
24.1 |
1 |
27 gms |
|
23 |
Green Gram Dal |
100 gms |
348 |
59.9 |
24.5 |
1.2 |
25 gms |
|
24 |
Green Gram Whole |
100 gms |
334 |
56.7 |
24 |
1.3 |
26 gms |
|
25 |
Lentil |
100 gms |
343 |
59 |
25.1 |
0.7 |
25 gms |
|
26 |
Moth Beans |
100 gms |
330 |
56.5 |
23.6 |
1.1 |
26 gms |
|
27 |
Peas (dry) |
100 gms |
315 |
56.5 |
19.7 |
1.1 |
26 gms |
|
28 |
Rajmah |
100 gms |
346 |
60.6 |
22.9 |
1.3 |
24 gms |
|
29 |
Red Gram Dal |
100 gms |
335 |
57.6 |
22.3 |
1.7 |
26 gms |
|
30 |
Soyabean |
100 gms |
432 |
20.9 |
43.2 |
19.5 |
71 gms |
|
|
Other Foods |
|
31 |
Fenugreek Seeds |
100 gms |
333 |
44.1 |
26.2 |
5.8 |
34 gms |
|
32 |
Yeast Dried |
100 gms |
344 |
46.3 |
35.7 |
1.8 |
32 gms |
|
|
03 Green Leafy Vegetables |
|
1 |
Amaranth |
100 gms |
45 |
6.1 |
4 |
0.5 |
245 gms |
|
2 |
Bathua leaves |
100 gms |
30 |
2.9 |
3.7 |
0.4 |
517 gms |
|
3 |
Colocasia leaves |
100 gms |
56 |
6.8 |
3.9 |
1.5 |
220 gms |
|
4 |
Coriander leaves |
100 gms |
44 |
6.3 |
3.3 |
0.6 |
238 gms |
|
5 |
Curry leaves |
100 gms |
108 |
18.7 |
6.1 |
1 |
80 gms |
|
6 |
Fenugreek leaves |
100 gms |
49 |
6 |
4.4 |
0.9 |
250 gms |
|
7 |
Green Chillies |
100 gms |
29 |
3 |
2.9 |
0.6 |
500 gms |
|
8 |
Lettuce |
100 gms |
21 |
2.5 |
2.1 |
0.3 |
600 gms |
|
9 |
Mint |
100 gms |
48 |
5.8 |
4.8 |
0.6 |
258 gms |
|
10 |
Mustard leaves |
100 gms |
34 |
3.2 |
4 |
0.6 |
468 gms |
|
11 |
Radish leaves |
100 gms |
28 |
2.4 |
3.8 |
0.4 |
625 gms |
|
12 |
Spinach |
100 gms |
26 |
2.9 |
2 |
0.7 |
517 gms |
|
|
04 Roots And Tubers |
|
1 |
Beetroot |
100 gms |
43 |
8.8 |
1.7 |
0.1 |
170 gms |
|
2 |
Carrot |
100 gms |
48 |
10.6 |
0.9 |
0.2 |
141 gms |
|
3 |
Colocasia |
100 gms |
97 |
21.1 |
3 |
0.1 |
71 gms |
|
4 |
Garlic (Dry) |
100 gms |
145 |
29.8 |
6.3 |
0.1 |
50 gms |
|
5 |
Garlic (Green) |
100 gms |
77 |
17.2 |
1.8 |
0.1 |
87 gms |
|
6 |
Ginger |
100 gms |
67 |
12.3 |
2.3 |
0.9 |
121 gms |
|
7 |
Onion |
100 gms |
50 |
11.1 |
1.2 |
0.1 |
135 gms |
|
8 |
Potato |
100 gms |
97 |
22.6 |
1.6 |
0.1 |
66 gms |
|
9 |
Radish (Pink) |
100 gms |
32 |
6.8 |
0.6 |
0.3 |
220 gms |
|
10 |
Radish (White) |
100 gms |
17 |
3.4 |
0.7 |
0.1 |
441 gms |
|
11 |
Sweet Potato |
100 gms |
120 |
28.2 |
1.2 |
0.3 |
53 gms |
|
12 |
Topioca |
100 gms |
157 |
38.1 |
0.7 |
0.2 |
39 gms |
|
13 |
Turnip |
100 gms |
29 |
6.2 |
0.5 |
0.2 |
241 gms |
|
14 |
Yam (Ordinary) |
100 gms |
111 |
26 |
1.4 |
0.1 |
57 gms |
|
|
05 Other Vegetables |
|
1 |
Beans, Scarlet runner |
100 gms |
158 |
29.8 |
7.4 |
1 |
50 gms |
|
2 |
Bitter Gourd |
100 gms |
25 |
4.2 |
1.6 |
0.2 |
357 gms |
|
3 |
Bottle Gourd |
100 gms |
12 |
2.5 |
0.2 |
0.1 |
600 gms |
|
4 |
Brinjal |
100 gms |
24 |
4 |
1.4 |
0.3 |
375 gms |
|
5 |
Cabbage |
100 gms |
27 |
4.6 |
1.8 |
0.1 |
326 gms |
|
6 |
Capsicum |
100 gms |
24 |
4.3 |
1.3 |
0.3 |
348 gms |
|
7 |
Cauliflower |
100 gms |
30 |
4 |
2.6 |
0.4 |
375 gms |
|
8 |
Cluster beans |
100 gms |
16 |
10.8 |
3.2 |
0.4 |
138 gms |
|
9 |
Cucumber |
100 gms |
13 |
2.5 |
0.4 |
0.1 |
600 gms |
|
10 |
Drumstick |
100 gms |
26 |
3.7 |
2.5 |
0.1 |
405 gms |
|
11 |
French beans |
100 gms |
26 |
4.5 |
1.7 |
0.1 |
333 gms |
|
12 |
Green Peas |
100 gms |
93 |
15.9 |
7.2 |
0.1 |
94 gms |
|
13 |
Jack (tender) |
100 gms |
51 |
9.4 |
2.6 |
0.3 |
159 gms |
|
14 |
Karonda |
100 gms |
42 |
2.9 |
1.1 |
2.9 |
517 gms |
|
15 |
Ladies Finger |
100 gms |
35 |
6.4 |
1.9 |
0.2 |
234 gms |
|
16 |
Lotus Stem(dry) |
100 gms |
234 |
51.4 |
4.1 |
1.3 |
29 gms |
|
17 |
Maize (Tender) |
100 gms |
125 |
24.6 |
4.7 |
0.9 |
61 gms |
|
18 |
Mango (green) |
100 gms |
44 |
10.1 |
0.7 |
0.1 |
148 gms |
|
19 |
Mushroom |
100 gms |
43 |
4.3 |
3.1 |
0.8 |
348 gms |
|
20 |
Onion Stalks |
100 gms |
41 |
8.9 |
0.9 |
0.2 |
168 gms |
|
21 |
Parwar |
100 gms |
20 |
2.2 |
2 |
0.3 |
681 gms |
|
22 |
Pink Beans |
100 gms |
44 |
7 |
3.1 |
0.4 |
214 gms |
|
23 |
Plantain green |
100 gms |
64 |
14 |
1.4 |
0.2 |
107 gms |
|
24 |
Pumpkin |
100 gms |
25 |
4.6 |
1.4 |
0.1 |
326 gms |
|
25 |
Ridge Gourd |
100 gms |
17 |
3.4 |
0.5 |
0.1 |
441 gms |
|
26 |
Snake Gourd |
100 gms |
18 |
3.3 |
0.5 |
0.3 |
454 gms |
|
27 |
Tinda |
100 gms |
21 |
3.4 |
1.4 |
0.2 |
441 gms |
|
28 |
Tomato (Ripe) |
100 gms |
20 |
3.6 |
0.9 |
0.2 |
416 gms |
|
29 |
Tomato (Green) |
100 gms |
23 |
3.6 |
1.9 |
0.1 |
416 gms |
|
|
02. READY TO EAT FOODS |
|
|
Sweet Biscuits |
|
1 |
Glucose Biscuits |
Per Biscuit |
28.12 |
4.7 |
0.4 |
8.75 |
3 Biscuits |
|
2 |
Marie Gold |
Per Biscuit |
25.31 |
4.31 |
0.46 |
0.68 |
3-4Biscuits |
|
3 |
Nutri Choice |
Per Biscuit |
39.08 |
5.75 |
0.83 |
1.41 |
2-3 Biscuit |
|
4 |
Milk Bikis |
Per Biscuit |
55.55 |
7.3 |
0.8 |
2.5 |
2 Biscuits |
|
5 |
Britania's Little Hearts |
Per Biscuit |
12.77 |
1.84 |
0.18 |
0.48 |
8 Biscuits |
|
6 |
Good Day (Cashew) |
Per Biscuit |
50.5 |
6.2 |
0.8 |
2.5 |
2-3Biscuits |
|
7 |
Good Day (Pista Badam) |
Per Biscuit |
50.1 |
6.1 |
0.81 |
2.5 |
2-3Biscuits |
|
8 |
Good Day (Butter) |
Per Biscuit |
50.4 |
6.5 |
0.74 |
2.38 |
2 Biscuits |
|
9 |
Tiger Coconut |
Per Biscuit |
29.8 |
5.03 |
0.46 |
0.86 |
3 Biscuits |
|
10 |
Weetabix |
Per Biscuit |
60.2 |
10.75 |
2.11 |
0.34 |
1-2 Biscuits |
|
11 |
Chocopie |
per pie |
130 |
15 |
1 |
7 |
One Pie |
|
12 |
Mc Vities Digestive Bix |
Per Biscuit |
73 |
9.9 |
1 |
3.2 |
1-2 Biscuits |
|
13 |
Horlicks Lite Bite |
Per Biscuit |
33.42 |
4.46 |
0.71 |
1.42 |
3 Biscuits |
|
|
Salted Biscuits |
|
14 |
50-50 (Maska-Chaska) |
Per Biscuit |
18.35 |
2.1 |
0.27 |
0.94 |
7 Biscuits |
|
15 |
Britania 50-50 |
Per Biscuit |
18.07 |
2.24 |
0.24 |
0.86 |
7 Biscuits |
|
|
Chips |
|
16 |
Potato Wafers (Home made) |
10 pieces (20 g) |
108 |
9.8 |
1.3 |
7.4 |
16-18 Pieces |
|
17 |
Potato Wafers (Thin) |
17 Pieces |
|
|
|
|
15& a 1/2 Piece |
|
18 |
Banana Chips |
12 pcs (55g) |
210 |
25.9 |
2.59 |
10.37 |
9 & a 1/2 Piece |
|
19 |
Lay's Classic Salted Potato Chips |
1 Packet -100gm |
558.6 |
51.3 |
7.3 |
36 |
Qtr Pkt-25 gms |
|
20 |
Lay's Magic Masala |
1 Packet -100gm |
548.6 |
53.3 |
7.3 |
34 |
Qtr Pkt-25 gms |
|
21 |
Lay's Chaat Street |
1 Packet -100gm |
551.3 |
54.6 |
6.6 |
34 |
Qtr Pkt-25 gms |
|
22 |
Pringles Sourcream & Onion |
1 Packet -28 gms |
160 |
15 |
2 |
10 |
1 Pkt-28 gms |
|
23 |
Pringles Ranch Rageous |
1 Packet -28 gms |
150 |
15 |
2 |
10 |
1 Pkt-28 gms |
|
24 |
Pringles Sweet Mesquite BBQ |
1 Packet -28 gms |
150 |
15 |
2 |
10 |
1 Pkt-28 gms |
|
25 |
Pringles Spicy Cajun (Potato Crisps) |
1 Packet -28 gms |
160 |
14 |
1 |
11 |
1 Pkt-28 gms |
|
26 |
PRINGLES Potato Crisps |
1 Packet -28 gms |
160 |
14 |
1 |
11 |
1 Pkt-28 gms |
|
27 |
Uncle Chips Chilli Chacha |
1 Packet -34 gm |
189.72 |
17.9 |
2.49 |
12.01 |
1 Pkt |
|
28 |
Kurkure's Red Chilli Chatka |
1 Packet-55 gm |
308.78 |
29.46 |
3.53 |
19.6 |
Half Packet
28 gms |
|
29 |
Kurkure's Masala Munch |
1 Packet-55 gm |
308.78 |
29.46 |
3.53 |
19.6 |
Half Packet
28 gms |
|
|
Namkeen Snacks |
|
30 |
Mathari |
1 piece-30g |
145 |
13.88 |
2.42 |
8.84 |
1 Piece |
|
31 |
Sev |
25 gm |
105 |
12 |
3 |
5 |
30 gms |
|
32 |
Dal Moth |
25 g |
190 |
12 |
4 |
14 |
30 gms |
|
33 |
Fried Chana Dal |
20 g |
100 |
8.97 |
3.12 |
5.84 |
35 gms |
|
34 |
Fried Moong Dal |
25 g |
170 |
15 |
5 |
10 |
25 gms |
|
35 |
Chakli |
1 Pc (15 g) |
80.85 |
6.81 |
1.38 |
5.3 |
2 Chaklis |
|
36 |
Poha Chivda |
1 Katori |
321.5 |
45.45 |
8.21 |
11.87 |
1/2 Katori |
|
37 |
Namkeen (Shakar) Pare |
4 Piece |
106.4 |
8 |
1.44 |
7.4 |
8 Pieces |
|
|
Other ready to eat foods |
|
38 |
Pop-Corn (Plain) |
1 Cone
( 40 gm corn kernels) |
136.8 |
26.48 |
1.55 |
0.5 |
Half a cone |
|
39 |
Wheat Flour Khakhara |
1 Khakhara (15g) |
40 |
8 |
1.2 |
0.1 |
2 Khakharas |
|
40 |
Panjabi Masala Papad |
per papad |
53.3 |
8.72 |
3.93 |
0.51 |
2 Papads |
|
41 |
Khata Metha Chana Papad |
per papad |
63 |
10.17 |
3.30 |
0.96 |
1 & a Half Papad |
|
42 |
Sada Papad |
per papad |
53.31 |
8.72 |
3.49 |
0.52 |
2 Papads |
|
|
03. BAKERY/BREAD |
|
|
Sandwiches |
|
1 |
Wheat Bread (Large) |
1 Slice (24 gm) |
61 |
11.3 |
2.3 |
1 |
1& a1/2 Slices |
|
2 |
Wheat Bread (Small) |
1 Slice (15 gm) |
38.1 |
7.06 |
1.43 |
0.6 |
|
|
3 |
Wheat Bread [with 1 tsp butter & 1 tsp jam] |
1 Slice |
130 |
19.7 |
2.6 |
4.6 |
1 Slice |
|
4 |
Sandwich Regular (with 1 tsp butter) |
1 Sandwich |
187.71 |
28.24 |
5.82 |
6.21 |
Half Sandwich |
|
5 |
Bun (35 gm) |
1 Average |
120 |
20 |
2.6 |
3.2 |
Bun |
|
6 |
Butter Toast |
1 Slice |
97.45 |
11.3 |
2.3 |
5.05 |
20 Slices |
|
7 |
Cheese Sandwich |
2Slice |
226.4 |
24.49 |
11.83 |
9.53 |
9 and a Qtr Slice |
|
8 |
Veg Cheese Sandwich |
2Slice |
292.11 |
30.13 |
13.05 |
13.74 |
7 and Half Slice |
|
9 |
Chilli Cheese Toast |
1Slice |
254.45 |
17.83 |
10.23 |
15.53 |
12 and Half Slice |
|
|
04. SNACKS |
|
|
Indian Snacks |
|
1 |
French - Fries |
50 gm |
197 |
26 |
2.7 |
9.6 |
6 Pieces |
|
2 |
Meetha Daliya (with sugar) |
1 Katori |
230.8 |
38.86 |
9.54 |
4.2 |
Half Katori |
|
3 |
Meetha Daliya (with artificial sweetener) |
1 Katori |
190.8 |
28.86 |
9.54 |
4.2 |
Half Katori |
|
4 |
Meethi Seviya |
1 Katori |
252.6 |
45.99 |
8.61 |
3.87 |
1/2 Katori |
|
5 |
Namkeen Daliya |
1 Katori |
165 |
20.5 |
5 |
7 |
1 Katori |
|
6 |
Namkeen Seviya |
1 Katori |
130 |
21 |
3 |
4 |
1 Katori |
|
7 |
Poha |
1 Plate (30g raw) |
166.8 |
23.19 |
1.98 |
7.36 |
1/2 Plate |
|
8 |
Dahi Vada |
1 Vada (82.5g) |
172.5 |
15.5 |
5.5 |
9.5 |
1 Vada |
|
9 |
Puffed Rice Bhel (Plain) |
1 Bowl |
43.85 |
9.56 |
1.2 |
0.7 |
1 & Half Bowl |
|
10 |
Corn (Maize) Tender Boiled |
1 Portion-140 gm |
84 |
20 |
2.7 |
0.7 |
1 Portion |
|
11 |
Samosa |
1 (85 g) |
210 |
23.5 |
2 |
12 |
1/2 Samosa |
|
12 |
Kachori |
1 (Big-90 g) |
400 |
40 |
6 |
24 |
1/2 Kachori |
|
13 |
Aloo ki Pattice |
1 Small |
212.5 |
20 |
1.3 |
14.15 |
1 Pattice |
|
14 |
Aloo ki Pattice |
1 Big |
241.6 |
26.78 |
1.78 |
14.18 |
Half Pattice |
|
15 |
Khaman |
1 Piece (65g) |
157.73 |
11.52 |
4.66 |
10.51 |
1 Pieces |
|
16 |
Veg Cutlet |
1 (60 gm) |
140 |
10.5 |
2 |
10 |
1 & Half Cutlet |
|
17 |
Pakora |
4 small pcs |
350 |
15 |
5 |
30 |
8 Pakoras |
|
18 |
Bhajia (Onion) |
5 Small Bhajiya |
50.5 |
3.84 |
1.28 |
1.11 |
4 Bhajia |
|
19 |
Bhajia (Potato) |
5 Bhajia |
51.26 |
4.01 |
1.28 |
3.33 |
3 Bhajia |
|
20 |
Bhajia (Leavfy Veg) |
5 Bhajia |
50.3 |
3.77 |
1.32 |
3.35 |
4 Bhajia |
|
21 |
Aloo Tikki |
1 Piece (50 g) |
138.5 |
11.3 |
0.8 |
10.5 |
1 tikki |
|
22 |
Aloovada |
1 (Big - 100 g) |
242 |
30.04 |
5.44 |
11.2 |
Half Aloovada |
|
23 |
Khandvi |
5 Small Pcs |
221.7 |
16.39 |
6.21 |
14.61 |
5 Khandvi |
|
24 |
Khasta Kachori |
1 (30 gm) |
204.6 |
14.78 |
2.2 |
15.16 |
1 Kachori |
|
25 |
Besan Chilla |
1 piece |
141.9 |
11.96 |
4.16 |
8.62 |
1 Chila |
|
26 |
Sabudanavada |
1 (60 g) |
200 |
21 |
2 |
12 |
1 Vada |
|
27 |
Sabudana Khichadi |
1 Katori |
233.35 |
29.69 |
1.48 |
12.06 |
Half Katori |
|
28 |
Paneer Tikka |
2Pieces |
248.3 |
11.34 |
8.93 |
23.53 |
2 Pieces |
|
29 |
Sprouts (Plain) |
1 (60 gms) |
100.2 |
17.01 |
7.2 |
0.39 |
52 gms |
|
|
Chinese Snacks |
|
30 |
Chilli Paneer |
1 Bowl |
402.1 |
19.96 |
7.05 |
31.68 |
1 Bowl |
|
31 |
Noodles (Hakka/Veg Chowmein) |
1 Bowl |
217.5 |
31.1 |
5.5 |
7.9 |
Half Bowl |
|
32 |
Maggie Noodles (Plain Cooked) |
1 Bowl |
217.5 |
31.1 |
5.5 |
7.9 |
Half Bowl |
|
33 |
Manchurian (dry) |
1Bowl |
205.5 |
20.48 |
2.27 |
10.13 |
3/4Bowl |
|
34 |
Veg Chopsey |
1Bowl |
307.5 |
31.1 |
5.5 |
17.9 |
Half Bowl |
|
|
05. FAST FOOD |
|
|
Pizzas |
|
1 |
Veg. Pizza |
1 Large Portion |
273 |
25.7 |
8.4 |
15.2 |
Half Portion |
|
2 |
Mushroom Pizza (Low Fat) |
1 Large Portion |
118.87 |
19.5 |
5.22 |
2.02 |
1 Portion |
|
3 |
Cheese Pizza |
1 Large Portion |
357.4 |
27.59 |
15.63 |
22.73 |
1/2 LT Portion |
|
|
Burgers |
|
4 |
Vegetable Burger |
1 Burger |
303.5 |
32.96 |
3.68 |
54.31 |
Half Burger |
|
5 |
Cheese Burger |
1 Burger |
408.95 |
31.7 |
10.5 |
37.7 |
Half Burger |
|
6 |
Vegetable Hot Dog |
1 |
158.5 |
31.3 |
3.4 |
13.25 |
Half Hot Dog |
|
|
Pasta |
|
7 |
Spagetti (Plain-Cooked) |
1Bowl |
197 |
39.7 |
6.7 |
0.9 |
1/3 Cup |
|
8 |
Macaroni (Plain-Cooked) |
1 Bowl |
197 |
39.7 |
6.7 |
0.9 |
1/3 Cup |
|
9 |
Pasta in red sauce |
1Bowl |
213 |
43.8 |
6.9 |
1 |
1/3 Bowl |
|
10 |
Pasta in white sauce |
1Bowl |
300 |
47.18 |
9.25 |
7.09 |
1/3 Bowl |
|
|
06. SOUTH INDIAN DISHES |
|
11 |
Idli |
1 Idli - 72.5 gm |
115.65 |
21.81 |
3.7 |
1.51 |
1 Idli |
|
12 |
Sada Dosa |
1 piece |
200.5 |
32.35 |
5.64 |
5.35 |
Half Dosa |
|
13 |
Masala Dosa |
1 (200 gm) |
400 |
65 |
8 |
12 |
Qtr Dosa |
|
14 |
Uttapam |
1 piece |
412.9 |
67.2 |
11.52 |
10.72 |
Qtr Uttapam |
|
15 |
Rawa Dosa |
1 piece |
243.8 |
32.13 |
6.28 |
10.01 |
Half Dosa |
|
16 |
Upma |
1 Katori -130 gm |
210 |
26 |
5 |
9 |
Half Katori |
|
17 |
Seviya Upma |
1 Katori - 80 gm |
130 |
21 |
3 |
4 |
3/4 Katori |
|
18 |
Appai |
1 Small |
35.4 |
3.74 |
0.52 |
2.04 |
4 Appais |
|
19 |
Mendu Vada |
1 (40 g) |
130 |
13 |
6 |
6 |
1 Vada |
|
20 |
Avaiyal |
1 Katori |
164.99 |
14.39 |
3.36 |
12.66 |
1 Katori |
|
21 |
Sambar |
1 Katori |
104 |
13.2 |
3.5 |
4.1 |
1-1/2 Katoris |
|
|
07. MINI MEALS |
|
1 |
Meetha Daliya |
1 Bowl |
230.8 |
38.86 |
9.54 |
4.2 |
1/2 Bowl |
|
2 |
Corn Flakes (Plain)
(With 2Tsp Sugar+150ml Toned Milk) |
1 bowl |
237 |
41.5 |
8 |
3.75 |
1/3 Bowl |
|
3 |
Corn Flakes (Plain)
(150 ml Toned milk; No Sugar) |
1 bowl |
197 |
31.5 |
8 |
3.75 |
Half Bowl |
|
4 |
Meethi Seviya |
1 Bowl |
252.6 |
45.99 |
8.61 |
3.87 |
1/3 Bowl |
|
|
08. FRUITS (FRESH) |
|
1 |
Amla |
1 medium-34 gm |
19.72 |
4.65 |
0.17 |
0.03 |
3-4 pcs |
|
2 |
Apple |
1 medium-100g |
59 |
13.4 |
0.2 |
0.5 |
1medium |
|
3 |
Apricots (Fresh) |
100 gm |
53 |
11.6 |