Calorie Sheet of Common Food Items

Calorie Sheet of Common Food Items

Tips Follow the calorie sheet for a balanced diet Your maximum calorie intake should not exceed your current weight in kgs.x24 If you are to lose weight, do an hour’s walking daily and reduce your calorie intake to between 1000-1500 calories a day. Do not reduce your calorie intake by more than 500 calories a day from your maximum intake, e.g.: Weight: 80 kg, Maximum Calorie Intake: 80 X 24 = 1920, Prescribed Reduction = 1920-500 = 1420 calories. Daily intake should never go below 1000 calories

Item Quantity       Calorific Value (apx.) Breakfast Egg boiled 1 80 Egg Poached 1 80 Egg Fried       1 110 Egg Omelet 1 120 Bread slice 1 45 Bread slice with butter 1 90 Chapati 1 60 Puri      1 75 Paratha          1 150 Subji 1 cup 150 Idli       1 100 Dosa Plain     1 120 Dosa Masala 1 250 Sambhar 1 cup 150 Lunch/Dinner Cooked Rice/Plain 1 cup 120 Cooked Rice/Fried 1 cup 150 Chapati 1 60 Puri 1 75 Paratha 1 150 Nan 1 150 Dal 1 cup 150 Sambhar 1 cup 150 Curd 1 cup 100 Curry/Vegetable     1 cup 150 Curry/Meat   1 cup 175 Salad 1 cup 100 Papad 1 45 Cutlet 1 75 Pickle 1 tsp 30 Soup/Clear   1 cup 75 Soup/Heavy 1 cup 75 Fruit 1 helping 150 75 Beverages Tea/Black/without sugar 1 cup 10 Coffee/Black/without sugar 1 cup 10 Tea with milk & sugar 1 cup 45 Coffee with milk & sugar 1 cup 45 Milk without sugar   1 cup 60 Milk with sugar         1 cup 75 Milk with sugar, Horlicks 1 cup 120 Fruit Juice, concentrated 1 cup 120 Soft Drinks 1 bottle 90 Beer 1 bottle 200 Soda 1 bottle 10 Alcohol neat             1 peg, small 75 Miscellaneous & North Indian Porridge 1 cup 150 Jam 1 tsp 30 Butter 1 tsp 50 Ghee 1 tsp 50 Sugar 1 tsp 30 Biscuit 1 30 Fried Nuts       1 cup 300 Puddings 1 cup 200 Ice-cream 1 cup 200 Milk-Shake 1 glass 200 Wafers 1 pkt 120 Samosa          1 100 Bhel Puri/Pani Puri    1 helping 150 Kebab 1 plate 150 Indian sweets/mithai 1 pc 150 International food Bread Slices with Butter & Jam/Cheese, etc. 1 120 Breakfast cereal with milk sweetened        1 cup 130 Porridge & Milk         1 cup 120 Porridge & Milk sweetened           1 cup 150 Sausage, bacon,ham etc. fried 1 helping 120 Potato mash             1 cup 100 Potato fried               1 cup 200 Sandwich large        1 250 Hamburger                1 pc 250 Steak & Salad           1 plate 300 Spaghetti & meat, sauce etc. 1 plate 450 Baked dish 1 helping 400 Fried Chicken 1 helping 200 Chinese noodles                  1 plate 450 Chinese Fried Rice   1 plate 450 Pizza 1 plate 400