| Food |
Fat
(gms.) |
Cholesterol
(mgs.) |
Calories
(Kcals.) |
| EGG |
| 1 Egg (boiled) |
6.0 |
280 |
80 |
| 1 Egg white (boiled) |
0.0 |
0.0 |
40 |
| 1 Egg (Scrambled/omlette) |
10.0 |
285 |
130 |
| 1 Egg (Fried) |
11.0 |
280 |
120 |
| MEATS |
| Goat meat (lean 100 gm) |
10.5 |
94 |
118 |
| Goat liver (100 gm) |
3.8 |
250 |
107 |
| Beef (lean)(100 gm) |
10.3 |
92 |
114 |
| Lamb chops (boiled)(60 gm) |
5.5 |
60 |
120 |
| Lamb leg roasted |
8.0 |
80 |
235 |
| Mutton Ball curry (145 gm) |
18 |
90 |
240 |
| PORK |
| Lean (100 gm) |
13.2 |
94 |
114 |
| Bacon (2 Med. slices) |
7.1 |
40 |
85 |
| Chops (boiled)(60 gm) |
22.1 |
94 |
305 |
| Sausages/Ham/Salami(100 gm) |
32.4 |
100 |
114 |
| Frankfurter (100gm) |
50 |
150 |
170 |
| CHICKEN |
| Light without skin (100 gm) |
4.5 |
85 |
109 |
| Dark without skin (100 gm) |
10.5 |
94 |
109 |
| Chicken Ala King (1 cup) |
20.0 |
1.50 |
470 |
| Fried chicken (100 gm) |
12.0 |
8.0 |
85 |
| Breast |
| With skin, roasted (half cup) |
7.6 |
83 |
193 |
| Without skin, roasted (half cup) |
3.1 |
73 |
142 |
| With skin, fried (half cup) |
8.7 |
88 |
218 |
| Without skin, fried (half cup) |
4.1 |
78 |
161 |
| Drum stick |
| With skin, roasted (one cup) |
5.8 |
48 |
112 |
| Without skin, roasted (one cup) |
2.5 |
41 |
76 |
| With skin, fried (one cup) |
6.7 |
44 |
120 |
| Without skin, fried (half cup) |
3.4 |
40 |
82 |
| Dam ka chicken |
15 |
95 |
260 |
| FISH |
| Fish cutlet (80 gm/2) |
9 |
130 |
190 |
| Fish curry (jhol)(110 gm) |
3 |
30 |
40 |
| White pomfert (100 gm) |
2 |
30 |
87 |
| White pomfert fried (125 gm) |
10 |
40 |
225 |
| Black pomfert (100 gm)(steamed) |
20 |
40 |
111 |
| Salmon(100 gm)(steamed) |
11 |
88 |
141 |
| Mackerel (100 gm) |
17.8 |
75 |
93 |
| Prawns/Shrimp |
1.1 |
199 |
94 |
| Prawn Curry (145 gm) |
7 |
160 |
220 |
| Lobsters |
0.6 |
73 |
90 |
| Oysters |
5.0 |
112 |
400 |
| Crabs |
0.6 |
72 |
100 |
| FFRUITS per 100gms of edible portion |
| Banana |
0.3 |
0 |
100 |
| Mango |
0.4 |
0 |
120 |
| Grapes (fresh) |
0.3 |
0 |
40 |
| Pomergranate |
0.1 |
0 |
80 |
| Pear |
0.2 |
0 |
84 |
| Grapefruit |
0.1 |
0 |
32 |
| Apple |
0.5 |
0 |
60 |
| Dates |
0.4 |
0 |
220 |
| Melon |
0.2 |
0 |
40 |
| Plum |
0.5 |
0 |
30 |
| Papaya |
0.1 |
0 |
30 |
| Pineapple |
0.1 |
0 |
40 |
| Litchi |
0.2 |
0 |
65 |
| Orange |
0 |
0 |
65 |
| Strawberies |
0 |
0 |
28 |
| Cherries fresh |
0 |
0 |
40 |
| Apricots |
0 |
0 |
55 |
| Coconut (1 piece fresh/35 gm) |
0 |
0 |
155 |
| DRY FRUITS |
| Figs 1 |
0 |
0 |
50 |
| Raisins half cup |
0 |
0 |
210 |
| Apricots half cup |
0 |
0 |
170 |
| NUTS |
| Almonds (30 gm shelled 1/4 cup) |
17 |
0 |
194 |
| Cashew nuts (30 gm 1/4 cup) |
16.7 |
0 |
178 |
| Peanuts (30 gm 1/4 cup) |
16.8 |
0 |
170 |
| Walnuts (30 gm 1/4 cup) |
20 |
0 |
206 |
| Pistachio nuts (30 gm 1/4 cup) |
16 |
0 |
188 |
| FATS & OILS |
| Butter 1 tsp(5 gm) |
4.1 |
12 |
35 |
| Corn/groundnut oil 1 tsp |
5 |
0 |
45 |
| Corn oil 1 tsp |
5 |
0 |
45 |
| Margarine 1 tsp (5 gm) |
4 |
0 |
35 |
Ghee Desi 5 gm
(clarified butter) |
5 |
15 |
45 |
| Mayonnaise 5 gm (1 table spoon) |
11 |
8 |
100 |
| SWEET & DESERTS |
| Sugar 5 gm |
0 |
0 |
20 |
| Honey 5 ml |
0 |
0 |
16 |
| Jaggery 5 gm |
0 |
0 |
19 |
| Brown Sugar 5 gm |
0 |
0 |
16 |
| Jam/Jlly 20 gm 1 tsp |
0 |
0 |
55 |
| Horlicks 5 gms |
0 |
0 |
20 |
| Jalebi 100 gm |
15 |
0 |
380 |
| Gulag Jamun 2 |
15 |
31 |
280 |
Rice Kheer in
whole cow milk(150 ml)(1 katori) |
8.2 |
28 |
300 |
| Maal Pua (1) |
15 |
25 |
200 |
| Rasgullas(2) |
0.4 |
1.75 |
110 |
| Apple pie 1/8 piece |
1.2 |
4 |
282 |
| Sandesh 2 pieces |
1 |
0 |
60 |
| Baked Custard (1/2 cup) |
7.3 |
154 |
153 |
Gajjar Halwa in Khoya
(1 katori) |
15 |
18 |
260 |
| Fruit salad half cup |
0 |
0 |
98 |
| Brownie 1 |
5 |
27 |
130 |
| Cheese cake 1/8 cake |
14 |
30 |
300 |
| Chocolate cake with icing 1 piece |
10.8 |
26 |
233 |
| Chocolate chip cookie 1 |
2.9 |
8 |
120 |
| Danish Pastry, apple 1 small |
4.9 |
9 |
121 |
| Doughnuts (glazed leavened) |
8.0 |
12 |
124 |
| Jelly (Rex/Jello) 1/2 cup |
0 |
0 |
81 |
| Chocolate sauce/syrup 1 tsp |
0 |
0 |
125 |
| CANDY |
| Chocolate 25 gm |
9.0 |
5 |
145 |
| Caramels (Plain or chocolate 3) |
2.9 |
8 |
112 |
| Gum drops (28) |
0.2 |
0 |
100 |
| Hard candy (8 ps) |
0.3 |
0 |
110 |
