Food Items Measure Quantity Calories

Approximate calorie values of some Indian Food items and preparations.

1 medium cup = 150 ml. 1 Big cup = 200 ml. 1 medium glass (or Bottle) = 200ml.

1 Big glass = 250 ml. 1tbs. (tablespoon) = 15 gms./15ml. 1tsp. (teaspoon) = 5 gms.

Table of Food items, quantity & calories

Drinks

Butter Milk (salty; Curd 75 gms) 1med cup 150 ml. 45

Butter Milk (sweetened with sweetela) 1med cup 150 ml. 45

Butter Milk (sweetened with 10 gms sugar) 1med cup 150 ml. 85

Bournvita (150 ml. Milk + 2tsp Powder) 1med cup 150 ml. 160

Bournvita (2tsp in Cow’s Milk) 1 med cup 200 ml. 265

Coconut Water 1 med Glass 200 ml. 48

Coffee (with 20 ml. Milk) 1med cup 150 ml. 15 - 20

Coffee (with 150 ml. Milk) 1med cup 150 ml. 120

Coffee (2tsp cof + 2tsp Sugar in Cow’s Milk) 1 med cup 200 ml. 60

Energee (Milk Bottle) 1 Bottle 200 ml. 167

Ovaltine 1med cup 150 ml. 156

Ovaltine (1tsp in Cow’s Milk) 1 med cup 200 ml. 200

Tea (with 15 ml. Milk) 1med cup 150 ml. 15 - 20

Tea (2tsp tea + 2tsp sugar in Cow’s Milk) 1 med cup 200 ml. 60

Malted Milk 1 med cup 250 ml. 225

Horlicks 2 tsp 30 gms. 113

Ovaltine 2 tsp 30 gms. 109

Juices

Apple Juice 1 med glass 200 ml. 100

Grape Juice 1 med glass 200 ml. 80

Grape Fruit Juice 1 med glass 200 ml. 64

Limbu Sharbat (with 3 – 4 tsp sugar) 1 med glass 200 ml. 64 - 80

Mango Juice 1 med glass 200 ml. 150

Orange Juice 1 med glass 200 ml. 64

Pine apple Juice 1 med glass 200 ml. 64

Sugar cane Juice 1 med glass 200 ml. 76

Tomato Juice 1 med glass 200 ml. 0 - 32

Water melon Juice 1 med glass 200 ml. 35

Food Items Measure Quantity Calories

Milk and Milk Products

Buttermilk (buffalo milk, 1 cup curd making

3 cups of buttermilk) 1 glass 200 ml. 62

Buttermilk (cow’s milk, 1 cup curd making

3 cups of buttermilk) 1 glass 200 ml. 45

Cheese (Cheddar) 1 piece 28 gms. 114

Cheese (Cottage) 1 round tbs 28 gms. 27

Curd, Buffalo Milk 1 cup 200 ml. 182

Curd, Skimmed Milk (Buffalo or Cow) 1 cup 200 ml. 69

Milk (Buffalo) 1 cup 200 ml. 206

Milk (Buffalo, Skimmed) 1 cup 200 ml. 78

Milk (Cow) 1 cup 200 ml. 160

Milk (Cow, Skimmed) 1 cup 200 ml. 76

Milk (Skimmed Powder) + 150 ml. Water 1 tbs 150 ml. 26

Milk (Soya bean) 1 cup 250 ml. 335

Milk (Goat) ½ cup 100 ml. 72

Yoghurt 1 cup 227 ml. 139

Alcoholic Beverages

Beer (Regular) 1 bottle 650 ml. 300

Beer (Lager) 1 big glass 250 ml. 325 - 600

Brandy 1 peg 20 ml. 60 - 70

Champagne (Dry) 1 med glass 150 ml. 115

Champagne (Sweet) 1 med glass 150 ml. 160 - 170

Gin 1 peg 50 ml. 130

Kaju Pheny 1 peg 50 ml. 290

Neera 1 med glass 200 ml. 90

Rum 1 peg 50 ml. 130 - 140

Sherry 1 peg 50 ml. 75

Toddy (Fermented) 1 med glass 200 ml. 75

Toddy (Sweet) 1 med glass 200 ml. 120

Vodka 1 peg 50 ml. 150

Whisky 1 peg 50 ml. 175

Wine (Fruit) 1 peg 50 ml. 40

Wine (Port) 1 peg 50 ml. 60

Wine (Red) 1 peg 50 ml. 40

Food Items Measure Quantity Calories

Aerated Soft Drinks

Coca Cola 1 bottle 200 ml. 80

Ginger 1 bottle 200 ml. 0

Lemonade 1 bottle 200 ml. 70

Limca 1 bottle 200 ml. 90

Mangola 1 bottle 200 ml. 90

Pepsi 1 bottle 200 ml. 90

Soda 1 bottle 200 ml. 5

Fanta 1 bottle 200 ml. 90

Thums up 1 bottle 200 ml. 78

Tonic water 1 bottle 200 ml. 75

Diet Coke 1 can 350 ml. 1

Diet Pepsi 1 can 350 ml. 1

Diet Seven up 1 can 350 ml. 4

Desserts

Badami Halwa (without Nuts) 1 piece 100 gms. 570

Basundi (50% Concentration) 1 med katori 150 gms. 390

Basundi (75% Concentration) 1 med katori 150 gms. 600

Bengali Sweets - 100 gms. 295

Bread Pudding 1 med katori 150 gms. 175

Carrot Halwa 1 med katori 150 gms. 600

Coconut Rice (30 gms. Rice) 1 med katori 150 gms. 640

Custard 1 med katori 150 gms. 360

Dal Halwa 1 serving 150 gms. 340

Dudhi Halwa 1 serving 150 gms. 300

Faluda 1 serving - 316

Firni 1 serving 150 gms. 465

Fruit Salad 1 serving 150 gms. 150

Fruit Salad with Cream 1 serving 150 gms. 300

Ice Cream 1 slice 150 gms. 380

Kulfi 1 piece 50 gms. 200

Mahim Halwa 3 - 4 pieces 100 gms. 570

Payassam 1 med katori 150 gms. 360

Rabadi 1 med katori 150 gms. 525

Rice Kheer 1 med katori 150 gms. 345

Food Items Measure Quantity Calories

Sago Kheer 1 med katori 150 gms. 345

Shevaya Kheer 1 serving 150 gms. 300

Shikaran (Banana Milk) 1 med katori 150 gms. 160 - 170

Shrikhand 1 med katori 150 gms. 340

Suji Halwa 1 serving 150 gms. 340

Wheat Kheer 1 serving 150 gms. 425

Sutarfeni 1 serving 50 gms. 275

Sweets

Anarse 1 piece 25 gms. 130

Balushahi 1 piece 50 gms. 300

Barfi (Coconut) 1 piece 25 gms. 110

Barfi (Khoa) 1 piece 25 gms. 110

Chikki (Dal) 1 piece 25 gms. 100

Chikki (Groundnut) 1 piece 25 gms. 200

Chikki (Rajgeera) 1 piece 10 gms. 40

Gulpapadi 1 piece 25 gms. 120

Gulab Jamun 1 piece 25 gms. 200

Gul Poli 1 piece 50 gms. 200

Imrati 1 piece 25 gms. 140

Jilebi 1 piece 25 gms. 140

Kachori 1 piece 50 gms. 190

Karanji (Dry Coconut, fried) 1 piece 50 gms. 190

Karanji (Fresh Coconut, fried) 1 piece 50 gms. 250

Ladoo (Besan) 1 piece 30 gms. 140

Ladoo (Rava) 1 piece 30 gms. 130 - 140

Ladoo (Rice) 1 piece 30 gms. 130 - 140

Ladoo (Rava + Besan) 1 piece 30 gms. 130 - 150

Ladoo (Rajgeera) 1 piece 15 gms. 75

Mohanthaal 1 piece 50 gms. 250

Mysore Pak 1 piece 25 gms. 170

Pedha 1 piece 25 gms. 100 - 110

Puran Poli 1 piece 75 gms. 260

Rajbhog 1 piece 50 gms. 140

Rasgulla 1 piece 50 gms. 140

Sandesh 1 piece 25 gms. 170

Food Items Measure Quantity Calories

Cakes N Pastries

Plain Cake 1 piece 50 gms. 150

Chocolate Cake 1 piece 50 gms. 250

Raisins Cake 1 piece 50 gms. 200

Sponge Cake 1 piece 50 gms. 150

Cream Cake 1 piece 50 gms. 175

Pastry 1 piece 50 gms. 250 - 400

Swiss Roll 1 piece 50 gms. 180

Sweet n Sugary

Honey 1 tbs 15 gms. 48

Jam 2 tbs 30 gms. 75 - 80

Marmalade 2 tbs 30 gms. 75 - 85

Syrup 2 tbs 30 gms. 90

Toffees 6 nos 30 gms. 125

Cadbury 1 small bar 30 gms. 151

Sugar 1 tsp - level 5 gms. 20

Sugar 1 tsp - heap 8 gms. 32

Jaggery 1 tbs 15 gms. 56

Biscuits

Chesselets 1 dozen - 50 - 100

Digestive (Hi Fiber) 1 no 8 - 10 gms. 35 - 45

Marie 4 no - 50

Monaco 2 no - 50

Gluco 2 no - 67

Nice 2 no - 50

Orange / Pineapple / Raspberry Cream 1 no 10 - 15 gms. 50

Fruits

Apple 1 med 100 gms. 59

Apricots 3 med 100 gms. 31

Avocado Pear ½ 100 gms. 215

Banana 1 no 150 gms. 132

Cherries, sweet, raw 10 pieces 70 gms. 49

Dates, dried 10 pieces 85 gms. 228

Food Items Measure Quantity Calories

Figs, dried 10 pieces 190 gms. 477

Figs, fresh 3 small 100 gms. 79

Grapes 22 - 24 100 gms. 70

Guava 1 med 100 gms. 26

Jack fruit - 100 gms. 88

Jambun - 100 gms. 62

Lemon, sour - 100 gms. 57

Sweet Lime (Musambi) 1 med 100 gms. 43

Mango, alphanso 1 no 150 gms. 122

Mango, ratnagiri 1 no 150 gms. 111

Melon ½ med 150 gms. 37

Orange 1 med 150 gms. 65

Papaya 1/3 med 100 gms. 36

Peach, fresh 1 med 100 gms. 50

Pear 1 no 150 gms. 93

Pineapple 1 slice 100 gms. 46

Plum 1 no 100 gms. 52

Pomegranate - 100 gms. 65

Raspberries 2/3 cup 100 gms. 56

Strawberries 9 large 100 gms. 27

Watermelon cubes - 100 gms. 31

Nuts

Almonds 12 - 15 15 gms. 90

Brazil Nuts (Shelled) 4 med 15 gms. 97

Butter Nuts 4 - 5 15 gms. 96

Cashew Nuts 6 - 8 15 gms. 88

Chestnuts, Fresh 3 small 15 gms. 29

Coconut, Fresh 1 piece 15 gms. 54

Coconut Water 1 glass 240 ml. 46

Hazel Nuts 10 - 12 15 gms. 97

Peanuts (Ground nuts, roasted) 1 tbs 15 gms. 86

Peanut Butter 1 tbs 15 gms. 86

Pistachio Nuts 30 15 gms. 88

Walnuts 8 halves 20 gms. 128

Food Items Measure Quantity Calories

Fats and Oil

Butter 1 tsp 5 gms. 36

Ghee (Clarified Butter) 1 tsp 5 gms. 45

Lard / Margarine 1 tbs 15 gms. 115 / 100

Oil (Corn, Ground nut, Olive, Til, etc) 1 tbs 15 gms. 119

Salad Dressings

Caesar 1 tbs 15 gms. 70

French 1 tbs 15 gms. 67

Oil and Venegar 1 tbs 15 gms. 79

Fish and Meat

Bacon (30 gms. Raw) 2 slices 60 gms. 100

Chicken (1 large piece with little curry) 1 serving 50 gms. 100

Chicken Soup 1 cup 200 ml. 40 - 50

Egg, small, boiled, Indian 1 no 30 - 40 gms. 50 - 60

Egg, boiled, English 1 no 60 gms. 100

Egg, curry 1 serving 60 gms. 200

Egg, fried (1tsp oil) 1 no 60 gms. 145

Egg Omlet (1tsp oil) 1 serving 60 gms. 200

Fish Curry (1 large piece + gravy) 1 serving 60 - 80 gms. 100

Meat Curry (3 - 4 piece + 1 tsp oil) 1/3 katori - 100

Ham 1 thin slice 100 gms. 100

Mutton Chops (covered with egg and bread

Crumbs and fried) 1 piece 50 gms. 170

Mutton Soup, thin 1 cup 200 ml. 35

Sausages 1 serving 25 gms. 100

Cereal Foods

Bajra (30 gms. Flour) 1 Bhakri 40 gms. 108

Jowar (30 gms. Flour) 1 Bhakri 40 gms. 106

Maize (30 gms. Flour) 1 chappati 40 gms. 102

Ragi (30 gms. Flour) 1 chappati 40 gms. 98

Rice (30 gms. Flour) 1 Bhakri 40 gms. 100

Wheat (15 gms. Flour) 1 chappati 20 - 25 gms. 40

Wheat Khakhra (15 gms. Flour) 1 no 20 - 25 gms. 40

Food Items Measure Quantity Calories

Wheat Paratha (60 gms flour + 2tsp Oil) 1 no 75 - 80 gms. 256

Wheat Bread 1 med size 24 gms. 64

Wheat Bread (butter 1 tsp + jam 1 tsp) 1 slice 40 gms. 130

Bhatura (with oil) 1 piece 35 - 40 gms. 200

Chappati (3o gms. Flour + 1 tsp oil/ghee) 1 piece 40 gms. 140

Chappati (3o gms. Flour, without oil/ghee) 1 piece 40 gms. 100

Chappati (3o gms. Flour - Phulke) 2 piece 40 gms. 100

Paratha Stuffed (60 gms. Flour + Veggies) 1 piece 80 - 100 gms 300 - 400

Puri (15 gms. Flour+ 1 tsp oil fried) 2 piece 30 gms. 100

Luchhi 1 piece 18 - 20 gms. 100

Khichadi (with Moong dal) 1 med katori 100 - 200 gm 135

Khichadi (with Sago) 1 med katori 50 - 60 gms. 220

Rice (3o gms. Raw) 1 med katori 120 gms. 100

Pulav, vegetable (30 gms. Rice + 1 tsp oil) 1 med katori 120 gms. 200

Corn Flakes 4 tbs 30 gms. 100

Corn (Popcorn) 1 cup 14 gms. 54

Macaroni, cooked 1 cup 140 gms. 197

Oat meal porridge, cooked 1 cup 235 gms. 148

Rice crispies 1 cup 28 gms. 112

Rice, puffed (kellogs) 1 cup 14 gms. 57

Spaghetti, plain, cooked 1 cup 140 gms. 197

Pulses (Dal) and Peas

Channa dal (20 gms. + 1 tsp oil) 1 med katori 80 - 100 gms 120

Urd dal (20 gms. + 1 tsp oil) 1 med katori 80 - 100 gms 120

Mung dal (20 gms. + 1 tsp oil) 1 med katori 80 - 100 gms 120

Masur dal (20 gms. + 1 tsp oil) 1 med katori 80 - 100 gms 120

Tur dal (20 gms. + 1 tsp oil) 1 med katori 80 - 100 gms 120

Vatana or Val dal (20 gms. + 1 tsp oil) 1 med katori 80 - 100 gms 120

Amati (15 gms. Toor dal + spieces) 1 med katori 150 ml. 100

Varan (30 gms. toor dal, Gode varan) 1 med katori 100 gms. 100

Moong dal (30 gms., whole, bolied) 1 med katori 150 ml. 100

Rasam 1 med katori 120 gms. 100

Sambhar (20 gms. Dal + Onions) 1 med katori 150 ml. 100 - 110

Papad 2 pieces 20 - 25 gms. 100

Channa (Roasted) 1 handful 25 gms. 100

Watana (Roasted) 1 handful 25 gms. 85

Food Items Measure Quantity Calories

Vegetables

Ash Gourd (Petha/Kohla), Bitter Gourd

(Karela), Bottle Gourd (Dudhi), Ridge Gourd

(Turia), Snake Gourd (Padwal), Celery,

Cucumber (Kakdi), Cabbage (Kobi),

Drumsticks, French Beans (Fansi),

Mushrooms, Beet root, Ladies finger

(bhindi), Brinjal, Carrot, Chawli, Capsicum

(Shimla mirch), Broad Beans (Fafda papdi),

Cluster Beans (Gawar), Onion (Pyaz), Turnip

(Shalgam)

½ katori

cooked

100 - 150 gm 50

Parwar, Tomato, Lettuce (Salad patta),

Radish (Muli), Cauliflower (Phul gobi),

Tendli (Tinda), Spinach (Palak), Fenugreek

(Methi), Pumpkin (Kaddu), Amaranth

(Chaulai sag), Potato (Alu), Sweet Potato

(Shakkarkand), Yam (Suran), Green Peas

(Matar), Colocasia Root (Arvi), Shingoda

¼ katori

cooked

50 gms. 50

Snacks / Fast Food

Dahi Pohe (20gms. Curd from 50 ml. milk +

Sugar + Salt) 1 serving 25 gms. 100

Pohe (with potato) - 100 gms. 290

Potato Patice 1 piece 55 gms. 180 - 190

Potato Wafers 1 serving 50 gms. 430

Potato Wada 1 piece 80 - 100 gms 300

Ragada 1 plate 85 gms. 125

Samosa (Delhi: Potato + Veg filling) 1 piece 70 - 80 gms. 125

Samosa (ordinary) 2 pieces 70 - 80 gms. 265

Sev (Gram flour) 1 serving 60 gms. 190

Shakarpale (Salty) 36 pieces 55 gms. 250

Shakarpale (Sweet) 12 pieces 55gms. 290 - 300

Upit 1 serving 110 gms. 63

Vatte Appam 1 serving 45 gms. 175

Food Items Measure Quantity Calories

Veg Cutlet 2 pieces 100 gms. 280

Achappam 2 pieces 15 gms. 100

Alu Kachori 1 piece 25 gms. 100

Alu ki Tikya 1 piece 50 gms. 130

Alu Wadi 2 pieces 35 gms. 115

Banana Chips 12 pieces 55 gms. 200 - 210

Bhajiya (Brinjal) 1 piece 25 gms. 80 - 90

Bhajiya (Leafy Vegetables) 6 pieces 55 gms. 255 - 260

Bhajiya (Onions) 6 pieces 45 gms. 150

Bhajiya (Palak) 2 pieces 35 gms. 160 - 165

Bhajiya (Potato) 6 pieces 55 gms. 240

Chakli 2 pieces 40 gms. 130 - 140

Channa Dal, fried 1 packet 15 - 20 gms. 100

Chivda (with Rice Flakes & Channa Dal) 1 plate 55 gms. 190 - 200

Chivda, Potato 1 plate 45 - 55 gms. 280

Dahi Vade 2 pieces 85 gms. 160 - 170

Dosa, Masala 1 piece 90 gms. 160 - 170

Dosa, Rava 1 piece 50 gms. 138

Dosa, Sada 1 piece 30 - 40 gms. 120

Dudhi na Dabka 6 pieces 70 gms. 240

Gathia 1 tbs 25 gms. 120 - 140

Idiappam 1 tbs 100 gms. 140

Idli 2 pieces 30 gms. 100

Khaman Dhokla 4 pieces 55 gms. 100 - 110

Khandavi 3 pieces 55 gms. 100

Khasta Kachori 2 pieces 30 gms. 245

Lahya, Jawar 1 plate 30 gms. 100

Lahya, Maize 1 plate 25 gms. 100

Lahya, Rajgeera 1 plate 25 gms. 50

Mathri 1 piece 30 gms. 145

Mendu Wada 2 pieces 75 gms. 290 - 300

Mung Dal, fried 1 packet 15 - 20 gms. 100

Mung Dal, Ghugra 1 plate 20 gms. 75 - 80

Muthia 4 pieces 55 gms. 230 - 240