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NATURE CURE A WAY OF LIFE
( By Dr. S. R. Jindal )

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Table I - Calorie Content of Food

TABLE I - CALORIE CONTENT OF FOOD

The Calorie is a measurement of energy contained in food. We need energy from food to live and carry out daily activities and when we eat more than the energy required, the excess is stored in the body as fat. And we become overweight.
To stay slim and healthy, we should balance the energy input with the energy output. This chart may be used to check the approximate calorie content of foods we eat every day.



















































































SI. No. Recipe Portion/Size Calorie value
I. CEREALS/RICE/BREAD/NOODLES.    
  Cereals & Pulses 100 gms 320
  Plain rice (cooked) 100 gms 175
  Curd rice 100 gms 250
  Pulka/Chapathi one piece  
    20 gms 70
  Paratha(Plain) one 150
  Paratha (Stuffed) one 200
  Masala Dosa one 240
  Dosa (Sada) one 150
  Puri one 95
  Bread (Plain) 2 slices 154
  Brown Bread one piece  
    20 gms 40
  Samosa/Toast with butter/Idli (45 gm) medium 100










































































































































SI. No Recipe Portion/Size Calorie value
  Baked masala puri one piece  
    75 gm 188
  Baked Noodles 100 gms 175
  Dokla (Steamed) one piece  
    8 gm 52
  Dal 1 cup 160
II. SALADS. 100 gm 20-50
III. FRUITS (100 gms edible portion)  
  Apple   59
  Apricot   53
  Bael fruit   85
  Banana ripe   116
  Cherries   64
  Dates dried   317
  Grapes Black/Blue   58
  Grapes Green   71
  Grapefruit/Musk Melon   32
  Guava   51
  Sweet Lime/Mosambi   43
  Mango ripe/Wood apple   74
  Water Melon   11
  Orange   48
  Papaya ripe   32
  Peach   50
  Pear /Plum   52
  Pineapple   46











































































































































SI. No Recipe Portion/Size Calorie value
  Sapota   88
IV JUICES 250 ml  
  Lemon juices Half lemon  
    10 gms 6
  Honey water one Tb.spn.  
    10 gms. 32
  Tender coconut water   52
  Carrot juice   120
  Mosambi juice   160
  Papaya juice   50
  Grape juice   115
  Orange juice   145
  Pineapple juice/    
  Sugarcane juice/    
  Fruit Cocktail    
  Canned 120 gms 100
  Tomato juice   60
  Custard apple juice   70
V. BAKED /BOILED VEGETABLES 100 gms 50-80
VI. SOUPS 250 ml 16-35.
VII. CHUTTNEY Tb.Spn. 15-20
  Chutney Mint/ Hara Dhania Tb.Spn. 5-10
VIII. RAITHAS 100 gms. 50-80
IX. SPROUTS 50 gms.  
  Groundnut   178
  Bengal gram   100










































































































































SI. No Recipe Portion/Size Calorie value
  Green gram   112
  Wheat/Bajra   85
X. VEGETABLE (100 gms edible portion)  
(a) Leafy Vegetables    
  Agathi   93
  Bathuna   30
  Cabbage   27
  Celery   37
  Coriander Leaves   44
  Curry Leaves   108
  Methi Leaves   49
  Lettuce   21
  Mint   48
  Parsley   87
  Radish Leaves   28
  Spinach (Palak)   26
  Carrot Greens   77
  Beat Greens   46
  Onion Stalk   41
(b) Roots & Tubers    
  Beet Root   43
  Carrot   48
  Colocasia/Potato   97
  Onion (Big)   50
  Radish   17
  Sweet Potato   120










































































































































SI. No Recipe Portion/Size Calorie value
  Tapioca   157
  Turnip   29
  Yam   35
(c) Other Vegetables    
  Ash Gourd   10
  Bitter Gourd/Pumpkin   25
  Tinda   21
  Tomato Green   23
  French Beans   26
  Brinjal/Capsicum   24
  Cauliflower   20
  Cucumber   13
  Lady’s finger   35
  Papaya Green   27
  Green Peas (fresh)   93
XI. MILK & MILK PRODUCTS    
  Milk (buffalo) one cup 210
  Milk (Cow) one cup 130
  Skimmed milk one cup 80
  Cow milk with    
  Honey 1 Tb.Spn. one cup 162
  Milk shake 250 ml 210
  Yoghurt (whole milk) one cup 100
  Yoghurt (skimmed) one cup 60
  Butter milk one cup 30
  Ghee one tsp. 50










































































































































SI. No Recipe Portion/Size Calorie value
  Butterone one tsp. 35
XII. SUGAR/SWEETS/SPREADS    
  Sugar one Tb.spn 40
  Honey one Tb.spn. 32
  Milk chocolate two pieces 40 gms 212
  Jam/Marmalade/    
  Ice cream (vanilla) one cup 160
  Rasogulla medium size  
    one no. 120
  Sweets (burfi) medium size  
    one no. 140
XIII. CAKES/PASTRYS/SNACKS    
  Fruit cake (50 gms)  
    1 wedge 177
  Choco cake (55 gms)  
    1 wedge 251
  Custard (135 gms)  
    one 374
  Apple pie (85 gms)  
    one 263
  Popcorn (250 gms) 148
  Corn Flakes one cup 100
  Tea/Coffee with    
  milk & sugar one cup 50
  Salt Biscuits 4 Nos. 100
  Cream    









































































SI. No Recipe Portion/Size Calorie value
  Crackers 3 Nos. 100
  Potato crisp (35 gms) 187
  Papad (roasted) one 40
XIV. COOKING OILS    
  Soya/    
  Groundnut three  
    Tb.Spn. 120
  Sunflower/    
  Safflower three  
    Tb.Spn. 130
XV. MISCELLANEOUS    
  Almonds/Cashew nuts 10 Ps(large) 100
  Soft Drinks one bottle 85

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