Milk

Dairy product
Description
Milk is a nutrient-rich, white liquid food produced by the mammary glands of mammals. It is
the primary source of nutrition for infant mammals before they are able to digest other types
of food. Wikipedia

Nutrition Facts
Milk, 1% fat
Amount Per 100 grams

Calories 42

% Daily Value*
Total Fat 1 g 1%

Saturated fat 0.6 g 3%

Polyunsaturated fat 0 g

Monounsaturated fat 0.3 g

Cholesterol 5 mg 1%

Sodium 44 mg 1%

Potassium 150 mg 4%

Total Carbohydrate 5 g 1%

Dietary fiber 0 g 0%

Sugar 5 g

Protein 3.4 g 6%

Vitamin A 0% Vitamin C 0%

Calcium 12% Iron 0%

Vitamin D 0% Vitamin B-6 0%

Cobalamin 8% Magnesium 2%

Legume
Description
A legume is a plant in the family Fabaceae, the seed of such a plant. Legumes are grown
agriculturally, primarily for human consumption, for livestock forage and silage, and as soil-
enhancing green manure.Wikipedia

Nutrition Facts
Green peas
Amount Per 100 grams
Calories 81

% Daily Value*
Total Fat 0.4 g 0%

Saturated fat 0.1 g 0%

Polyunsaturated fat 0.2 g

Monounsaturated fat 0 g

Cholesterol 0 mg 0%

Sodium 5 mg 0%

Potassium 244 mg 6%

Total Carbohydrate 14 g 4%

Dietary fiber 5 g 20%

Sugar 6 g

Protein 5 g 10%

Vitamin A 15% Vitamin C 66%

Calcium 2% Iron 8%

Vitamin D 0% Vitamin B-6 10%

Cobalamin 0% Magnesium 8%

*Per cent Daily Values are based on a 2,000 calorie diet. Your
daily values may be higher or lower depending on your calorie
needs.

Calorie Counter, Calorie Chart, Calorie Calculator

A calorie counter is a way to count your daily caloric intake using our easy to use caloric counter. Calorie
counting is an easy way for you to manage your weight. If you have a daily caloric requirement that you
want to meet, or you need to monitor your caloric intake, our calorie counting technique is for you. Our
calorie chart is easy to read, and you can easily count the calories in food that you eat.

Fat, Cholesterol and Calorie Content of Some Common Foods

Food Fat Cholesterol Calories

(gms.) (mgs.) (Kcals.)

BEVERAGES
Tea 1 cup (2tsp cream & 2tsp sugar) 2.9 10 70

Coffee 1 cup
(2tsp cream & 2tsp sugar) 2.9 10 70

Tea 1 cup (2tsp skim & 2tsp sugar) 0 0 45

Coffee 1 cup (2tsp skim & 2tsp sugar) 0 0 45

Cola drinks (350 ml) 0 0 145

Ginger ale (350 ml) 0 0 115

Beer Regular (350 ml) 0 0 150

Beer, light (350 ml) 0 0 100

Gin, Rum/Whisky/Vodka 0 0 105

(86 proof) 1 jigger (43 ml)

Gin, Rum/Whisky/Vodka (80 proof) 0 0 93

Wines (Dry) 1 glass (100 ml) 0 0 85

Wines (Sweet) 1 glass (100 ml) 0 0 140

Champagne (100 ml) 0 0 84

Brandy (30 ml) 0 0 77

Martini (1 cocktail) 0 0 215

Cordials & Liquors (30 ml) 0 0 97

Squash (100 ml) 0 0 70

Tomato juice (100 ml) 0 0 40

Orange juice (100 ml) 0 0 61

Coconut water (100 ml) 0 0 24

Apple juice (100 ml) 0 0 59

Fresh Lime (Without Sugar)
1 glass (150 ml) 0 0 145

Fresh Lime (With 2tsp Sugar)

1 glass (150 ml) 0 0 55

SNACKS

Kachori (1 small) 15 0 200

Patty (Veg. 1 piece) 15 0 260

Potato Vada (3 pieces/60 gm) 7 0 170

Samosa (1 big/65gm) 13 0 210

Vada (Dhai) (2 pieces) 19 4 345

Bhelpuri (1 plate small) 5 0 130

Chat (plate with 5 papries) 12 0 210

Namkeen (fried) (2 tsp) 5 0 85

Mathri (50 gm) 15 0 200

Sandwich (2) (65 gm) with butter 14 35 195

Pizza (1 slice) (medium) 2.1 15 150

Popcorn (1 cup plain) 0 0 25

Pan cake (1 plain) 3 30 60

Crackers Monaco (4) 3.0 0 50

Marie (2) 1.0 0 55

Hamburger (1 Big Boy) 3.5 83 570

Dhokla (1 piece) 0.5 0 75

Chicken Nuggets (6) 20.0 6.2 323

DAIRY PRODUCTS

Milk or curd (225 ml/1 cup)

Full cream buffalo 17.6 70 234

Full cream cow 8.2 28 134

Toned

3.5% 7 24 124

1.5% 3 14 90

1.0% 2 8 50

Skimmed 0.2 0 58

Butter Milk (Skimmed) 2 0 38

Shake (Vanilla/Chocolate) 5.6 18 185

Khoya (25 gm)

Whole buffalo milk 7.8 40 105.25

Whole cow milk 6.5 25 103.25

Skimmed milk 0.4 4 0.65

Paneer (25 gm)

Whole buffalo milk 7.8 31 95.75

Whole cow milk 6.5 22.25 79.75

Skimmed milk 0.4 1.75 21.5

Cheese (25 gm)

American processed 7.8 23.5 93.75

Swiss 6.85 23.0 93.75

Cheddar 8.25 26.0 102.50

Cheese with (10% fat) 2.3 7.75 41.25

Icecream (100 gms) 1 small cup 10 41 200

Kulfi (100 gms) 1 small cup 1.5 30 300

Condensed milk (25 gm) 1.9 8.5 80.0

Sour Cream (25 gm) 7.0 11.2 53.75

Soyabean Milk (225 ml) 4.0 0 87

CEREALS

Wheat Roti (1 Phulka/35 gms) 0.5 0 85

Wheat Paratha (1 med/50gm) 10 0 180

Puri (1 med/25 gm) 5 0 150

Rice (Boiled/Steamed) (100 gm/1 katori) 0.5 0 110

Rice Pulao (150 gm/1 katori) 10.5 0 180

Rice Brown (1 katori) 1 0 116

Kichri (100 gm/1 katori) 7 0 215

Idli (Sooji/Rice) (115 gm/Two) 0.6 0 155

Dosa Plain (85 gm) 7 0 255

Upma (130 gm/1 katori) 9 0 210

Missi Roti (1/35 gm) 1.1 0 90

Noodles (boiled) (1 cup) 0.9 0 200

Spaghetti & Meat Balls (1 cup) 9 40 330

Macroni (boiled) (1 cup) 0.9 0 190

Bread Roll (1 medium) 0.5 0 155

Bread White (1 slice/25 gm) 0.1 0 70

Bread Brown (1 slice/25 gm) 0.3 0 65

Corn Flakes (20 gm) 0.4 0 80

Oats (quick cooked) (25 gm) 1.9 0 94

Barley (uncooked) (25 gm) 0.3 0 84

PULSES

Bengal Gram Roasted 5.2 0 69

(Bhuna chana 100 gm)

Bengal Gram cooked 5.0 0 125

(1 katori/12 gm)

Black Gram cooked (120 gm) 5.0 0 125

Lentil/Broken Dals (140 gm/1 katori) 4.0 0 160

Sambhar (160 gm/1 katori) 4.0 0 80

Moong & Mouth Sprouts (30 gm) 0.3 0 23

Mixed Pulses with half cup 4.1 0 230

cooked rice (1 katori)

VEGETABLES

Potato (Fresh) (100gms) 0.1 0 97

Potato (mashed wit milk & butter) 0.1 0 97

(half cup)

Potato (baked) (1 large) 0 0 90

Potato (boiled) (1 large) 0 0 90

Potato & veg curry (100 gm) 6 0 120

Potato Chips (10) 5 0 115

Sweet Potatoes (Boiled) (1 med.) 0 0 120

Stuffed & baked 4 0 60

Fresh (Medium) 0 0 25

Tomato ketchup (1tbsp) 0 0 15

Onion (Half cup sliced) 0 0 23

Peas (half cup fresh boiled) 0 0 55

Carrot (half cup/1 fresh) 0.2 0 25

Cabbage (Shredded 1 cup) 0 0 12

Corn (small) 0 0 70

Cucumber 6 slices 0 0 5

Cauliflower (half cup boiled) 0 0 15

Pumpkin (half cup cooked) 0 0 33

Beans (French green) 0 0 30

(100 bm boiled)

Brinjal (100 gm cooked) 2 0 70

Brocoli (half cup) 0 0 20

Baked Beans (half cup) 0 0 155

Lettuce (two leaves) 0 0 3

Beets (half cup) 0 0 28

Mushroom (half cup) 0 0 10

Radish (Red) (4 small) 0.3 0 5

 Spinach (half cup cooked) 0.7 0 20

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