Nature Cure A Way of Life

( By Dr. S. R. Jindal )

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Table I - Calorie Content of Food

TABLE I - CALORIE CONTENT OF FOOD

The Calorie is a measurement of energy contained in food. We need energy from food to live and carry out daily activities and when we eat more than the energy required, the excess is stored in the body as fat. And we become overweight.
To stay slim and healthy, we should balance the energy input with the energy output. This chart may be used to check the approximate calorie content of foods we eat every day.

SI. No.	Recipe	Portion/Size	Calorie value
I.	CEREALS/RICE/BREAD/NOODLES.
	Cereals & Pulses	100 gms	320
	Plain rice (cooked)	100 gms	175
	Curd rice	100 gms	250
	Pulka/Chapathi	one piece
		20 gms	70
	Paratha(Plain)	one	150
	Paratha (Stuffed)	one	200
	Masala Dosa	one	240
	Dosa (Sada)	one	150
	Puri	one	95
	Bread (Plain)	2 slices	154
	Brown Bread	one piece
		20 gms	40
	Samosa/Toast with butter/Idli (45 gm)	medium	100

SI. No	Recipe	Portion/Size	Calorie value
	Baked masala puri	one piece
		75 gm	188
	Baked Noodles	100 gms	175
	Dokla (Steamed)	one piece
		8 gm	52
	Dal	1 cup	160
II.	SALADS.	100 gm	20-50
III.	FRUITS	(100 gms edible portion)
	Apple		59
	Apricot		53
	Bael fruit		85
	Banana ripe		116
	Cherries		64
	Dates dried		317
	Grapes Black/Blue		58
	Grapes Green		71
	Grapefruit/Musk Melon		32
	Guava		51
	Sweet Lime/Mosambi		43
	Mango ripe/Wood apple		74
	Water Melon		11
	Orange		48
	Papaya ripe		32
	Peach		50
	Pear /Plum		52
	Pineapple		46

SI. No	Recipe	Portion/Size	Calorie value
	Sapota		88
IV	JUICES	250 ml
	Lemon juices	Half lemon
		10 gms	6
	Honey water	one Tb.spn.
		10 gms.	32
	Tender coconut water		52
	Carrot juice		120
	Mosambi juice		160
	Papaya juice		50
	Grape juice		115
	Orange juice		145
	Pineapple juice/
	Sugarcane juice/
	Fruit Cocktail
	Canned	120 gms	100
	Tomato juice		60
	Custard apple juice		70
V.	BAKED /BOILED VEGETABLES	100 gms	50-80
VI.	SOUPS	250 ml	16-35.
VII.	CHUTTNEY	Tb.Spn.	15-20
	Chutney Mint/ Hara Dhania	Tb.Spn.	5-10
VIII.	RAITHAS	100 gms.	50-80
IX.	SPROUTS	50 gms.
	Groundnut		178
	Bengal gram		100

SI. No	Recipe	Portion/Size	Calorie value
	Green gram		112
	Wheat/Bajra		85
X.	VEGETABLE	(100 gms edible portion)
(a)	Leafy Vegetables
	Agathi		93
	Bathuna		30
	Cabbage		27
	Celery		37
	Coriander Leaves		44
	Curry Leaves		108
	Methi Leaves		49
	Lettuce		21
	Mint		48
	Parsley		87
	Radish Leaves		28
	Spinach (Palak)		26
	Carrot Greens		77
	Beat Greens		46
	Onion Stalk		41
(b)	Roots & Tubers
	Beet Root		43
	Carrot		48
	Colocasia/Potato		97
	Onion (Big)		50
	Radish		17
	Sweet Potato		120

SI. No	Recipe	Portion/Size	Calorie value
	Tapioca		157
	Turnip		29
	Yam		35
(c)	Other Vegetables
	Ash Gourd		10
	Bitter Gourd/Pumpkin		25
	Tinda		21
	Tomato Green		23
	French Beans		26
	Brinjal/Capsicum		24
	Cauliflower		20
	Cucumber		13
	Lady’s finger		35
	Papaya Green		27
	Green Peas (fresh)		93
XI.	MILK & MILK PRODUCTS
	Milk (buffalo)	one cup	210
	Milk (Cow)	one cup	130
	Skimmed milk	one cup	80
	Cow milk with
	Honey 1 Tb.Spn.	one cup	162
	Milk shake	250 ml	210
	Yoghurt (whole milk)	one cup	100
	Yoghurt (skimmed)	one cup	60
	Butter milk	one cup	30
	Ghee	one tsp.	50

SI. No	Recipe	Portion/Size	Calorie value
	Butterone	one tsp.	35
XII.	SUGAR/SWEETS/SPREADS
	Sugar	one Tb.spn	40
	Honey	one Tb.spn.	32
	Milk chocolate two pieces	40 gms	212
	Jam/Marmalade/
	Ice cream (vanilla)	one cup	160
	Rasogulla	medium size
		one no.	120
	Sweets (burfi)	medium size
		one no.	140
XIII.	CAKES/PASTRYS/SNACKS
	Fruit cake	(50 gms)
		1 wedge	177
	Choco cake	(55 gms)
		1 wedge	251
	Custard	(135 gms)
		one	374
	Apple pie	(85 gms)
		one	263
	Popcorn	(250 gms)	148
	Corn Flakes	one cup	100
	Tea/Coffee with
	milk & sugar	one cup	50
	Salt Biscuits	4 Nos.	100
	Cream

SI. No	Recipe	Portion/Size	Calorie value
	Crackers	3 Nos.	100
	Potato crisp	(35 gms)	187
	Papad (roasted)	one	40
XIV.	COOKING OILS
	Soya/
	Groundnut	three
		Tb.Spn.	120
	Sunflower/
	Safflower	three
		Tb.Spn.	130
XV.	MISCELLANEOUS
	Almonds/Cashew nuts	10 Ps(large)	100
	Soft Drinks	one bottle	85

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