Calories in Fruits per 100 Grams

Calories in Apple 56
Calories in Avocado Pear 190
Calories in Banana 95
Calories in Chickoo 94
Calories in Cherries 70
Calories in Dates 281
Calories in Grapes Black 45
Calories in Guava 66
Calories in Kiwi Fruit 45
Calories in Lychies 61
Calories in Mangoes 70
Calories in Orange 53
Calories in Orange juice 100ml 47
Calories in Papaya 32
Calories in Peach 50
Calories in Pears 51
Calories in Pineapple 46
Calories in Plums 56
Calories in Strawberries 77
Calories in Watermelon 26
Calories in Pomegranate 77

Calories in Vegetables per 100 Grams

Calories in Broccoli 25
Calories in Brinjal 24
Calories in Cabbage 45
Calories in Carrot 48
Calories in Cauliflower 30
Calories in Fenugreek (Methi) 49
Calories in French beans 26
Calories in Lettuce 21
Calories in Mushroom 18
Calories in Onion 50
Calories in Peas 93
Calories in Potato 97
Calories in Spinach 100g
Calories in Spinach 1 leaf
Calories in Tomato 21
Calories in Tomato juice 100ml 22
Calories in Cereals per 100 Grams
Calories in Bajra 360
Calories in Maize flour 355
Calories in Rice 325
Calories in Wheat flour 341
Calories in Breads per piece
1 medium chapatti 119
1 slice white bread 60
1 paratha (no filling) 280

Calories in Milk & Milk Products per cup

Calories in Butter 100gms. 750
Calories in Buttermilk 19
Calories in Cheese 315
Calories in Cream 100gms. 210
Calories in Ghee 100gms 910
Calories in Milk Buffalo 115
Calories in Milk Cow 100
Calories in Milk Skimmed 45
Calories in Other Items
Calories in Sugar 1 tbsp 48
Calories in Honey 1 tbsp 90
Calories in Coconut water 100 ml 25
Calories in Coffee 40
Calories in Tea 30

Alcoholic Drink Amount Calories

Beer Half Liter 184

Lager Half Liter 180

Cider Half Liter 200

Whisky 100ml 220

Gin 100ml 220

Brandy 100ml 220

Rum 100ml 220

Wine red 100ml 70

Wine white dry 100ml 65

Wine white medium 100ml 70

Wine white sweet 100ml 90

Wine white sparkling 100ml 74

Champagne 100ml 126

High Protein Food Protein Content (In grams)

Eggs (1 Medium Size) 6

Milk (1 Glass) 19

Soya Milk Plain (200 Ml) 6

Tofu (100 G) 8

Low-Fat Yoghurt (Plain) 150g 8

Fish (Cod Fillets 100g Or 3.5 Ounces) 21

Cheese Cheddar 100g (3.5 Ounces) 25

Roast Beef (100g or 3.5 Ounces) 28

Roast Chicken (100g or 3.5 Ounces) 25

Other Meats (100g Or 3.5 Ounces) 25

Sausages (100g or 3.5 ounces) 12

Bacon (100g or 3.5 ounces) 25

Ham (100g or 3.5 ounces) 18

Beef burgers - freezer type average (100g) 20

Corned Beef (100g or 3.5 ounces) 26

Luncheon Meat (100g or 3.5 ounces) 13

Meat Paste (100g or 3.5 ounces) 15

Egg white, dried (100g) 79-95

Bearded seal game meat, air-dried (100g) 82.6

Soy protein isolate (100g) 80

Whey protein isolate (100g) 79.5

Whitefish, smoked, dried (100g) 67

Soybeans, dry, roasted (100g) 39.6

Cheese, parmesan, grated (100g) 38.5

Pork, cured, bacon, cooked, pan-fried (100g) 38.3

Salmon, king or chinook, smoked, brined (100g) 39.9

Peanut butter (15ml) 7

Broccoli(80 grams) 2

Almonds (1/4 cup) 8

Peanuts (1/4 cup) 9

Cashews (1/4 cup) 5

Egg Protein Calories

Raw 6g 75 calories

Boiled average 6g 80 calories

Fried in oil 6g 120 calories

Scrambled (2 eggs + milk) 14g 170 calories

 Poached 1 egg 6g 80 calories

Scotch egg 7g 140 calories

Omelette 10g 128 calories

Quiche (egg & cheese) 15g 300 calories

Egg Fried Rice 6g 210 calories

Meringue 7g 360 calories

Duck egg 15g 170 calories

Quail egg 2g 20 calories

Milk (1 cup) Protein (g)

Milk, reduced fat (2 percent) 8.13g

Milk, low fat (1 percent) 8.03g

Milk, non-fat (skim) 8.35g

Milk, evaporated, non fat, canned 19.33

Milk, evaporated, condensed 24.2g

Milk, buttermilk 8.11

Milk, chocolate, regular 7.93

Milk, soy 6.74g

Here is presented a high fiber food list, so check out:

 Grain Products:

 Whole grain breads

  Buns

 Bagels

 Muffins

 Bran Flakes:

 All Bran

 Red River cereal

 Corn bran cereal

 Whole wheat

 Shreddies:

 Whole-wheat pastas

 Whole grains such as barley, popcorn, corn and brown rice

 Fruits:

 Dried fruits such as apricots, dates, prunes and raisins

 Berries such as blackberries, blueberries, raspberries and strawberries

 Oranges, apple with skin and pear

 Vegetables:

 Broccoli, spinach, Swiss chard and green peas

 Dried peas and beans such as kidney beans, lima beans, black-eyed beans, chick peas
and lentils

 Nuts and seeds such as almonds, whole flaxseed and soynuts

Water helps to lose weight by boosting your metabolism rate, thus paving way for quick weight loss.
And if you drink hot lemon water in the morning, then it will three times fasten your process of losing
weight, thereby enabling you to burn large number of calories.

Food Amount Calcium (In mg)

 Yogurt, plain, low fat 8 oz 415

Skim milk 1 cup 306

Spinach, frozen, Boiled 1 cup 291

Yogurt,plain,whole milk 8 oz 275

Cheese food, pasteurized American 1 oz 162

Cottage cheese,1% milk fat 1 cup 138

Baked beans, canned 1 cup 154

Oranges 1 cup 72

Trail mix (nuts, seeds, chocolate chips) 1 cup 159

Almonds 1 oz (24 nuts) 70

Black eye peas, boiled 1 cup 211

Green peas, boiled 1 cup 94

Breakfast :

Hot lemon juice in the morning

Tea instead of coffee

Oats with milk

Cereals with milk

White bread

Tomato/fruit juice

Eggs twice a week

Idli twice a week

Rice Dosa once a week

Wheat Dosa once a week

Vermicelli upma / poha once a week

Afternoon

Chappati, Lentils, vegetables curry ( less oil ) , Yoghurt

In between Snacks : Fruits, Dry Fruits, Butter milk, carrot veg salad

Evening

Soup/ Salad ( veg )

Snack – white bread sandwich

Roti vegetable roll,

Dinner

Soup

Vegetable upma ( vermicelli, wheat )

Noodle

Roti/dal

Small portion of rice with rasam

Milk

Week end : Lunch : Usual south Indian rice plate ( less rice )