Calorie Chart

Source :

FRUITS FOOD ITEM CALORIES per 100 gms Amla 60 Apple 60 Banana 115 Cherries red 65 Chickoo 100 Currants black 315 Custard Apple/ Seetaphal 105 Dates dried 315 Dates fresh 146 Figs 35 Grapefruit 45 Grapes 70 Guava 50 Jackfruit/ phanas 90 Jambu fruit/ jambu/ jambhool 60 Lemon/ limbu 55 Litchi 60 Papaya 30 Pineapple 70 Pomegranate/ anar 65 Mango 75 Orange 50 Pear 50 Plum 50 Raspberry/ rusbhory 55 Strawberry 45 Sweet lime 35 Watermelon/ tarbuj 15 Vegetables FOOD ITEM CALORIES per 100 gms Ash gourd/ petha 10 Bitter gourd/ Karela 25 Bottle gourd/ dudhi 10 Brinjal/ baigan 25 Broad beans 50 Capsicum/ Shimla mirchi 25 Cauliflower 30 Cluster beans/ gawar 15 Cucumber 15 Drumstick 25 French beans 25 Green peas/ mattar 25 Jackfruit seeds 135 Ladies finger/ bhindi 35 Mango green 45 Parwar/ padval 20 Papaya green 30 Pumpkin fruit/ lal bhopla 25 Ridge gourd/ thuria 15 Tinda 20 Tomato 20 Leafy Vegetables FOOD ITEM CALORIES per 100 gms Ambat chuka/ khatti palak 15 Cabbage 25 Cauliflower greens/ phool gobi saag 65 Coriander leaves 45 Curry leaves 110 Drumstick leaves 90 Fenugreek leaves/ methi 50 Lettuce 20 Mint/ pudina 50 Mustard leaves/ sarson ka saag 35 Radish leaves 30 Spinach/ palak 25 Turnip greens 65 Roots & Tubers FOOD ITEM CALORIES per 100 gms Beetroot 45 Carrot 50 Onion big 50 Potato 100 Radish pink 30 Radish white 20 Sweet potato 120 Turnip/ Shalgam 30 Yam/ suran 110 Cereals & Cereal Product FOOD ITEM CALORIES per 100 gms Bajra 360 Jowar 350 Maize, dry 340 Maize, tender 125 Ragi 330 Riceflakes/ poha 345 Rice parboiled – Handpounded 350 Rice puffed/ murmura 225 Sabudana/ Sago 350 Wheat bread brown & white 245 Wheat flour – refined 350 Wheat flour – whole 340 Wheat semolina/ rawa 350 Wheat vermicelli/ sevaiya 350 Milk & Milk Products FOOD ITEM CALORIES per 100 gms Cheese 350 Curds 60 Khoya/ thickened milk 410 Milk buffalo 115 Milk cow 65 Milk goat 70 Paneer/ cottage cheese 265 Skimmed milk powder cow milk 360 Whole milk powder cow milk 495 Pulses & Legumes FOOD ITEM CALORIES per 100 gms Bengal gram/ channa dal 370 Bengal gram/ whole chick pea/chole/channa 360 Bengal gram roasted/ bhuna channa 370 Chowli 325 Masoor dal/ Red gram 345 Moong dal 350 Moth beans/ matki 350 Peas dry 315 Peas roasted 340 Rajmah 345 Soya beans 430 Nuts & Oil Seeds FOOD ITEM CALORIES per 100 gms Almond 655 Cashew nut 595 Coconut dry 60 Coconut fresh 445 Coconut milk 430 Coconut tender 40 Coconut water 25 Gingelly seeds/ til 565 Groundnut roasted 570 Groundnuts 565 Pistachio nut 625 Piyal seeds/ chironji/charoli 655 Walnut 690 Fats & Oils FOOD ITEM CALORIES per 100 gms Butter 730 Cooking oil Sunflower/ Postman/ Saffola/ Groundnut Oil etc. 900 Ghee 900 Hydrogenated oil/ vanaspati 900 Sugars FOOD ITEM CALORIES per 100 gms Honey 320 Jaggery cane 385 White sugar/ Sugarcane 400 Sea Food FOOD ITEM CALORIES per 100 gms Bombay Duck 295 Crab small 170 Indian Herring 120 Lobster 90 Mackerel 95 Pomfret, black 110 Pomfret, white 90 Prawn 90 Rawas 110 Sardine 110 Small dried Shrimp 350 fresh Surmai 90 Meat & Poultry FOOD ITEM CALORIES per 100 gms Beef 115 Buffalo 85 Chicken 110 Duck 130 Egg hen 175 Egg duck 180 Lean Goat meat 120 Mutton with fat 195 Pork 115

• Organizing for America | Cloe Axelson's Blog: Morning News