Standard Measures
1 Cup
200 ml
1 Bowl
150 ml
1 Glass
250 ml
1 Table Spoon
15g
1 Tea spoon
5g
Food Stuff
Amount
Calories
Cow's Milk
1 cup
135
Soya Milk
1 cup
85
Toned Milk
1 cup
90
Double Toned Milk
1 cup
70
Skimmed Milk
1 cup
60
Cow's Milk
100g
265
Buffalo Milk
Yoghurt (Cow's
Milk)
Yoghurt (Toned
Milk)
Youghurt
100g
292
1 Bowl
100
1 Bowl
70
(double toned Milk)
1 Bowl
50
Butter Milk
1 cup
30
Cream light
1 1/2 tbsp
45
Khoya
100g
421
Processed cheese
1 Cube (25g)
80
Condensed Milk
1/2 Cup
228
Powdered Milk
1 tbsp
70
MILK AND MILK PRODUCTS
Cottage Cheese
Fruits
Fruits
Apple
1 Medium (100g)
60
Fruits
Banana
1 Medium (100g)
139
Fruits
Cherries
10 (70g)
45
Fruits
Dates (fried)
10 (100g)
317
Fruits
Grapes
20 (100g)
71
Fruits
Guava
1 Medium (150g)
75
Fruits
Louquat
6 Large (150g)
43
Fruits
Mango
1 small (100g)
74
Fruits
Musk Mellon
100g
17
Fruits
Orange
1 Medium (100g)
72
Fruits
Peach
1 Medium (100g)
50
Fruits
Pear
1 Medium (100g)
75
Fruits
Papaya
100g
32
Fruits
Pineapple (fresh)
1 Splice (100g)
46
Fruits
Plum
1 small (75g)
39
Fruits
Pomegranate
1 small (100g)
65
Vegetables
Vagetables
Bathula
100g
30
Vagetables
Beet root
100g
43
Vagetables
Bitter gaourd
100g
20
Vagetables
Carrot
1 Medium (60g)
29
Vagetables
Cabbage
1 Medium (300g)
80
Vagetables
Capsicum
1 Medium (100g)
24
Vagetables
Cauliflower
1 Medium (500g)
30
Vagetables
Coriander Leaves
100g
20
Vagetables
Colocasia
1 Medium (75g)
72
Vagetables
Cucumber
1 Medium (150g)
20
Vagetables
Fenugreek leaves
100g
15
Vagetables
French Beans
100g
26
Vagetables
Lady finger
100g
35
Vagetables
Lettuce
100g
20
Vagetables
Mint Leaves
100g
15
Vagetables
Mustard leaves
100g
34
Vagetables
Onion
1 Medium (50g)
25
Vagetables
Potato
1 Medium (60g)
26
Vagetables
Radish
1 Small (150g)
120
Vagetables
Spinach
100g
26
Vagetables
Sweet Potato
100g
120
Vagetables
Tinda
1 Small (50g)
10
Vagetables
Tomato
1 Medium (60g)
10
Oils
Butter
1 tsp
36
Oils
Ghee
1 tsp
45
Oils
Margarine
1 tsp
45
Oils
Oil
1 tsp
45
Oils
Olive Oil
1 tsp
Sugar
White Sugar
1 tsp
20
Sugar
Honey
1 tsp
15
Sugar
Jaggery
5g
19
Nuts
Almond
10small (10g)
65
Nuts
Coconut (fresh)
10g
45
Nuts
Coconut (dry)
15g
99
Nuts
Cashew Nut
6 Medium (20g)
120
Nuts
Pine nuts
10g
60
Nuts
Gound Nut
20 (10g)
60
Nuts
Pistachio
10 (10g)
65
Nuts
Raisins
10g
30
Nuts
Walnut
4 Halves (10g)
70
NAME
RAW WEIGHT
MEASURE
CALORIES
Tea
Low fat milk-1tsp
1 Cup
30
1 Cup
40
1 Cup
55
1 Glass
249
BEVERAGES
Sugar-1tsp
Instant coffee
Low fat milk-2tsp
Sugar-1tsp
Espresso coffee
Low fat milk-1/2tsp
Sugar-1tsp
Cream-1/2tsp
Mango shake
Mango-50g
Buffalo milk-150ml
sugar-2tsp
Fruit punch
Fresh juices
1 Glass
174
Lemonade/Mintade
Mint leaves
1 Glass
40
1 Glass
NIL
1 Glass
97
Carrot kanji
1 Glass
Pineapple juice
1 Glass
110
1 Glass
150
Soft drink
300ml
125
Tender coconut water
1 Glass
24
Lemon
sugar-2tsp
Jaljeera
Panna
(raw mango juice)
Mango-50g
Sugar-3tsp
Rose water
(Rooh Afza-3tsp)
ALCOHOLIC DRINKS
NAME
AMOUNT
CALORIES
Beer
240ml
110
Wine(dry)
100ml
80
Wine(sweet)
100ml
142
Brandy
30ml
75
Champagne(dry)
135ml
105
Champagne(sweet)
135ml
160
Whisky
30ml
75
Gin
30ml
85
Rum
30ml
85
Sherry(dry)
30ml
45
(Note: It is healthy to avoid consuming
alcohol as much as possible.)
CEREALS
PREPARATION
COOKED
COOKED
CALORIES
WT.(G)
MEASURE/NO.
Burghol(cracked wheat)
200
1 Cup
225
Rice
200
1 Cup
222
Khichri1
200
1 Cup
430
Pulao
300
2 Bowls
358
Parantha2
100
297
Chappati3
70
170
Puri4
75
240
Bhatura5
36
154
Potato parantha6
90
213
Khubus(Small)
90
240
Freikha
200
1 Cup
225
Wheat, all bran
28
1/2 Cup
95
Doughnut
32
135
Burger, chicken
275
Burger, vegetable
125
DAL PREPARATION
PREPARATION
COOKED WT.(G)
Bengal gram dal
125
COOKED
MEASURE/NO.
1 Bowl
Black gram dal
145
1 Bowl
161
Green gram dal
155
1 Bowl
316
Lentil dal
140
1 Bowl
248
Red gram dal
135
1 Bowl
104
Kadhi7
140
1 Bowl
118
Spinach with dal
140
1 Bowl
113
Sambar8
160
1 Bowl
81
Chole9
160
1 Bowl
119
Green gram(whole)
145
1 Bowl
113
Lentil (whole)
130
1 Bowl
95
CALORIES
124
Rajmah10
135
1 Bowl
153
Chick peas(lobia)
140
1 Bowl
141
Phool(fava beans)
100
1/2 Cup
115
VEGETABLE PREPARATION
PREPARATION
COOKED WT.(G)
Peas and paneer
130
COOKED
MEASURE/NO.
1 Bowl
Pea potato curry
135
1 Bowl
132
potato curry
110
3/4 Bowl
131
Fried vegetableballs curry
145
1 Bowl
217
CALORIES
191
DRY PREPARATION
COOKED WT.(G)
Capsicum potato
125
COOKED
MEASURE/NO.
1 Bowl
Cauliflower and carrot
95
1 Bowl
100
Ladies finger(okra)
140
1.5 Bowl
226
Eggplant
100
3/4 Bowl
115
Cabbage
100
1 Bowl
131
Stuffed tomato
85
1 Bowl
84
SNACKS PREPARATION
COOKED WT.(G)
Poha
150
COOKED
MEASURE/NO.
1 1/2 Bowl
Dahi vada
166
343
Vada
43
138
Masala dosa
100
192
Idli
170
229
Sago vada
60
214
Samosa
65
207
Sandwich
65
194
CALORIES
116
CALORIES
298
Upma
160
1.25
260
Spaghetti
140
1 Cup
197
Waffles
75
1 Large
245
Cake,plain
75
1 Piece
153
Cake,sponge
50
1 Piece
153
Pie
160
1 Portion
375
Ka'ak
100
4 Pieces
300
Manakeesh
100
1 Piece
277
Knafeh b'jibun
100
1 Small piece
350
Knafeh b'kashta
100
1 Small piece
345
Znood el sitt
100
1 Small piece
375
Hareesah
100
1 Medium piece
525
Baklawah
100
5 Pieces
550
Borma
100
2 Pieces
600
Ish el bulbul
100
8-10 Pieces
550
Ghraybeh
100
4 Pieces
550
NON-VEG PREPARATION
PREPARATION
COOKED WT.(G)
Chicken with gravy
125
COOKED
MEASURE/NO.
1 Bowl
Fish cutlets
80
2 Bowl
190
Fish fillet
115
2 Bowl
358
Fried Fish
85
2 Bowl
218
Liver tossed with spices
140
1 Bowl
330
CALORIES
257
Mutton curry
145
1 Bowl
237
Prawn tossed with spices
115
3/4 Bowl
206
Prawn curry
145
1 Bowl
219
CHUTNEYS(PASTES)
PREPARATION
COOKED WT.(G)
Coconut chutney
55
COOKED
MEASURE/NO.
2 tbsp
Coriander chutney
20
1 tbsp
47
Mint Chutney
18
1 tbsp
Tamarind Chutney
20
1 tbsp
65
Tomato Chutney
50
1/2 Bowl
32
Hummos
30
2 tbsp
120
Moutabbal
30
2 tbsp
75
Yoghurt-100
1 Bowl
52
Yoghurt-100
1 Bowl
100
French
15
1 tbsp
70
Mayonnaise
15
1 tbsp
150
Light mayonnaise
15
1 tbsp
110
Tossed green salad with dressing
1 Bowl
1 tbsp
95
1 Bowl
151
CALORIES
125
RAITAS
Cucumber raita(low fat curd)
Cucumber-50
Boondi raita fried bengal flour balls
SALADS AND DRESSINGS
Coleslaw veg with jellied fruit salad
Tabouleh
100g
1 Bowl
108
Fattoush
100g
1 Bowl
125
Caesar
15
1 tbsp
70
