DIET & CALORIES CHART

If you wish to lead a healthy lifestyle, it is essential to eat nutrition rich food and exercise regularly. What you eat directly affects your body fitness, so it becomes all the more necessary to be aware about the number of calories in Indian food and the nutritional value of the food you are eating.

It is advisable to consult a dietician and gather knowledge about the Indian food calories and then decide your meal. Eating high calorie food item is not recommended for the daily meal, but you can always relish them once in a month or so.

If you get lured into trying fad foods, which you know contain loads of fats, then you can consume it once in a while, but in moderate quantity. But then after that you have to gear up yourself for doing a vigorous workout, so as to shed off those extra calories that have got stored in your body.

It's all about maintaining a balance and you will never put on weight. If you've eaten more, so compensate it, by eating light food in the next meal and by working harder, while carrying out your workout. Keeping fit is in your hands, but all that is required is a sincere effort and then nothing can stop you from achieving success.

As vital is to eat healthy foods, that are low in calories, equally important is to apply the right cooking method. You should avoid items that demand deep-frying, because then that would involve extensive usage of butter and oil, that will shoot up your calorie intake, making you overweight.

Here is the calorie chart of Indian food, so keep a track of the calorie intake and adopt healthy eating habits.
 

Estimated Calories in Some Food Items

 
Fruits per 100 Grams

Apple

56 

Banana

153 

Chickoo

94 

Cherries

70 

Dates

281 

Guava

66 

Black Grapes

45 

Litchies

61 

Mangoes

70 

Orange

53 

Papaya

32 

Peach

50 

Pears

51 

Pineapple

46 

Plums

56 

Pomegranate

77 

Watermelon

16 

 
Vegetables per 100 Grams

Cabbage

45 

Carrot

48 

Methi (fenugreek)

49 

Spinach

26 

Onion

50 

Potato

97 

Brinjal

24 

Cauliflower

30 

French beans

26 

Peas

93 

Tomato

21 

Lettuce

21 

 
Cereals per 100 Grams

Bajra

360 

Maize flour

355 

Rice

325 

Wheat flour

341 

 
Breads per piece

1 medium chappati

119 

1 slice white bread

60 

1 paratha (no filling)

280 

 
Milk & Milk Products per cup

Cow milk

100 

Buffalo milk

115 

Skimmed milk

45 

Buttermilk

19 

Cheese

315 

Butter 100gms.

750 

Cream 100gms.

210 

Ghee 100gms

910 

 
Others

Sugar 1 tbsp.

48 

Honey 1 tbsp

90 

Coconut water 100 ml

25 

Coffee

40 

Tea

30 

Orange juice 100ml

47 

Tomato juice 100ml

22 

 

Some other Ready to eat Indian Items:

Chicken Curry, Bhuna

Calories in 100g of curry

Calories

132.0kcal

Carbohydrate

4.5g

Protein

11.4g

Fat

7.6g

Fiber

0.5g

Calories in a serving of curry (300g): 396kcal 

Chicken Korma, Indian Takeaway for One

Calories in 100g of chicken korma

Calories

166.0kcal

Carbohydrate

5.3g

Protein

13.0g

Fat

10.3g

Fibre

1.6g

Calories in a (300g) serving of chicken korma: 498kcal 

Chicken Tikka, Breast Pieces

Calories in 100g of chicken tikka

Calories

155.0kcal

Carbohydrate

3.2g

Protein

26.1g

Fat

4.1g

Fiber

0.5g

Calories in a (150g) serving of chicken tikka: 232kcal 

Naan Bread

Calories in 100g of naan bread

Calories

336.0kcal

Carbohydrate

50.1g

Protein

8.9g

Fat

12.5g

Fiber

1.9g

Calories in piece of naan bread: 269kcal 

Onion Bhaji, Indian Starter Selection, Marks & Spencer

Calories in 100g of onion bhaji

Calories

295.0kcal

Carbohydrate

15.8g

Protein

5.7g

Fat

23.3g

Fiber

2.8g

Calories in an onion bhaji (22g): 65kcal 

Poppadums, Indian Plain, Ready to Eat

Calories in 100g of poppadums

Calories

408.0kcal

Carbohydrate

39.3g

Protein

21.0g

Fat

18.6g

Fiber

9.1g

Calories in a poppadum (12g): 49kcal

Samosa, Vegetable

Calories in 100g of samosas

Calories

252.0kcal

Carbohydrate

28.4g

Protein

5.0g

Fat

13.2g

Fiber

2.7g

Calories in a samosa (50g): 126kcal