medical section, tifrmedical/articles/calorie_chart.pdfpreparation quantity for 1 serving calories...

MEDICAL SECTION, TIFR

Preparation

Quantity for 1 serving Calories (Kcal)

Rice 1 cup 170

Fulka No 1 80

Paratha No 1 150

Puri No 1 100

Bread 2 slice 170

Poha 1 cup 270

Upma 1 cup 270

Idli 2 no 150

Dosa No 1 125

Khichdi 1 cup 200

Wheat porridge 1 cup 220

Semolina porridge 1 cup 220

Cereal flakes with milk 1 cup 220

Plain dal 1/2 cup 100

Sambhar 1 cup 110

Coconut Chutney 2 table spoon 120

Cereals & Pulses


Preparation

Quantity for 1 serving

Calories (kcal)

Boiled egg No 1 90

Omlet No 1 160

Fried egg No 1 160

Mutton curry 3/4 cup 260

Chicken curry 3/4 cup 240

Fish fried 2 big pieces 220

Fish cutlet 2 no 190

Prawn curry 3/4 cup 220

Keema kofta curry

3/4 cup (6 small kofta) 240

Non-Veg


Snacks

Preparation

Quantity for 1 serving Calories (Kcal)

Bajji or pakoda 8 no 280

Chat (dahi pakoda) 5 pieces 220

Cheese balls 2 no 250

Dahi vada 2 no 180

Vada 2 no 140

Masala vada 2 no 150

Masala dosa No 1 200

Kachori 2 no 380

Potato vada 2 no 200

Sago vada 2 no 210

Samosa No 1 200

Sandwiches (butter 2 teaspoon ) 2 no 200

Vegetable puffs No 1 200

Pizza (cheese and tomato) 1 slice 200


Preparation


Calories (kcal)

Besan barfi 2 pieces 400

Chikki 2 pieces 290

Fruit cake 1 piece 270

Rice puttu 1/2 cup 280

Sandesh 2 no 140

Halwa (kesari) 1/2 cup 320

Jelly /jam 1 tbspoon 20

Custard (caramal) 1/2 cup 160

Shrikhand 1/2 cup 380

Milk chocolate 25 grams 140

Ice cream 1/2 cup 200

Sweets & Desserts


Preparation


Calories (Kcal)

Tea (2 teaspoon sugar + 50 ml toned milk) 1 cup 75

Coffee (2 teaspoon sugar + 100 ml toned milk) 1 cup 110

Cow's milk (2 teaspoon sugar) 1 cup 180

Buffalo's milk (2 teaspoon sugar) 1 cup 320

Lassi (2 teaspoon sugar) 1 glass 110

Squash 1 glass 75

Syrups (Sharbat) 1 glass 200

Cold drinks 1 glass 150

Fresh lime juice 1 glass 60

Beverages


Preparation


Calories (Kcal)

Almonds 10 no 85

Cashewnuts 10 no 95

Coconut fresh 100 g 444

Coconut dry 100 g 662

Pea nuts 50 no 90

Nuts


Fruit Name


Calories (Kcal)

Apple 1 medium 65

Banana 1 medium 90

Grapes 30 no 70

Guava 1 medium 50

Jack fruit 4 pieces 90

Mango 1 medium 180

Mosambi / orange 1 medium 40

Pappaya 1 piece 80

Pineaple 1 piece 50

Chikkoo 1 medium 80

Custard apple 1 medium 130

Water melon (musk melon) 1 piece 15

Fruits


Preparation


Calories (Kcal)

Beet root 1 medium 30

Carrot 1 medium 70

Cucumber 1 medium 12

Onion 1 medium 25

Radish 1 medium 10

Tomato 1 medium 10

Salads


Activity Kcal/hr

Cleaning / Mopping 210

Gardening 300

Watching TV 86

Cycling - 15 (Km/hr) 360

Running

12 (Km/hr) 750

10 (Km/hr) 655

08 (Km/hr) 522

06 (Km/hr) 353

Walking 04 (Km/hr) 160

Energy Expenditure


Energy Expenditure

Activity Kcal/hr

Badminton 348

Table Tennis 245

Tennis 392

Volley Ball 180

Dancing 372

Fishing 222

Shopping 204

Typing 108

Sleeping 57

Standing 132

Sitting 86


Preparation


Calories (Kcal)

Time in minutes to burn this

calories by walking 4km/hr

(in addition to normal 1 hr

daily walk)

Bajji or pakoda 8 no 280 105

Besan ka pura No 1 220 82.5

Chat (dahi pakoda) 5 piece 220 82.5

Dahi vada 2 no 180 67.5

Masala dosa No 1 200 75

Pea-kachori 2 no 380 142.5

Potato vada 2 no 200 75

Samosa No 1 200 75

Sandwiches (butter 2 teaspoon full) 2 no 200 75

Vegetable puffs No 1 170 63.75

Pizza (cheese and tomato) 1 slice 200 75

Summary…


These slideshow is based on “Dietary guidelines for Indian, National Institute of Nutrition, Hyderabad.”

Teaspoon – 5 ml Tablespoon – 15 ml 1Cup/Glass – 200 ml or 200gms

Notes…


medical section, tifrmedical/articles/calorie_chart.pdfpreparation quantity for 1 serving calories...

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