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Calorie Count
| FOOD ITEM | CALORIES |
|---|---|
| CEREALS | |
| Rice ( cup, cooked) | 86 |
| Chapatti (1 medium) | 80 |
| Puri (25g, 1 small, fried) | 107 |
| Bread (Sliced, large, 2 in no.) | 170 |
| Biryani (Chicken, 1cup) | 250 – 275 |
| Biryani (Mutton, 1 cup) | 275 – 300 |
| Biryani (Veg, 1 cup) | 200 - 225 |
| Fried Rice (80g) | 140 |
| Pulav (100g) | 130 |
| Idli (2 in no.) | 150 |
| Plain Dosa (1 medium) | 125 |
| Masala Dosa (1 medium) | 200 |
| Poha (1 cup, with potato) | 270 |
| Upma (1 cup, with vegetables) | 270 |
| Khichdi (1 cup) | 200 |
| Wheat Porridge (1 cup) | 220 |
| Semolina Porridge (1 cup) | 220 |
| Cereal Flakes with Milk (1 cup, corn/wheat/rice) | 220 |
| Rice Puttu (1/2 cup) | 280 |
| PULSES & VEGETABLE | |
| Plain Dhal (1/2 cup) | 100 |
| Sambhar (1 cup) | 110 |
| Vegetable (Gravy, 1 cup) | 170 |
| Vegetable (Dry, 1 cup) | 150 |
| NUTS & SEEDS | |
| Almonds (10 nos.) | 85 |
| Cashew nuts (10 nos.) | 95 |
| Coconut (Fresh, 100g) | 444 |
| Coconut (Dry, 100g) | 662 |
| Peanuts (50 nos.) | 90 |
| Lotus Seeds (25g) | 86 |
| FRESH FRUITS | |
| Apple (1 medium) | 65 |
| Banana (1 medium) | 90 |
| Grapes (30 nos.) | 70 |
| Guava (1 medium) | 50 |
| Jackfruit (4 pieces) | 90 |
| Mango (1 medium) | 180 |
| Musumbi/Orange (1 medium) | 40 |
| Papaya (1 piece) | 80 |
| Pineapple (1 piece) | 50 |
| Sapota ( 1 medium)/td> | 80 |
| Custard Apple (1 medium) | 130 |
| Watermelon/muskmelon (1 slice) | 15 |
| MILK AND MILK PRODUCTS | |
| Milk (Cow, Full fat, 200mL) | 134 |
| Milk (Skimmed, 200mL) | 58 |
| Cheese (15g) | 52 |
| Butter (1 tbsp.) | 100 |
| Curd (50g) | 30 |
| Ghee (1 tbsps.) | 135 |
| Paneer (30g) | 80 |
| Buttermilk (200mL) | 30 |
| Sweetened Lassi (200mL) | 100 |
| MEAT, FISH & POULTRY | |
| Chicken (50g, Boneless) | 82 |
| Fried Fish (2 big pieces) | 190 |
| Fish Cutlet (2 nos.) | 190 |
| Mutton (1 oz.) | 83 |
| Boiled Egg (1 avg. size) | 90 |
| Egg Omelet (1 in nos.) | 160 |
| Fried Egg (1 in nos.) | 160 |
| SAVOURY SNACKS | |
| Pakora (8 no.) | 280 |
| Chat (Dahi – pakori, 5 pieces) | 220 |
| Cheese balls (2 no.) | 250 |
| Dahi Vada (2 no.) | 180 |
| Vada (2 no.) | 140 |
| Masala Vada (2 no.) | 150 |
| Kachori (2 no.) | 380 |
| Potato Bonda (2 no.) | 200 |
| Samosa (1 no.) | 200 |
| Butter Sandwich (2 no.) | 200 |
| Pizza (Cheese & Tomato, 1 slice) | 200 |
| BEVERAGES | |
| Tea (2tsps. Sugar + 50mL toned milk, 1 cup) | 75 |
| Coffee (2 tsps. Sugar + 100mL Milk, 1 cup) | 110 |
| Syrups (Sharbats, 1 glass) | 200 |
| Cold Drinks ( 1 bottle, 200mL) | 150 |
| Fresh Lime Juice (1 glass) | 60 |
| Beer (16 fl. Oz) | 195 |
| Red Wine (5 fl. Oz) | 125 |
| Distilled Spirits (1.5 fl. Oz) | 98 |
| SUGARS & SWEET DISH | |
| Sugar (5g, 1 tsp.) | 20 |
| Honey (5mL) | 19 |
| Jaggery (5g) | 19 |
| Brown Sugar (5g) | 16 |
| Besan Barfi (2 small pieces) | 400 |
| Chikki (2 pieces) | 290 |
| Fruit Cake(1 piece) | 270 |
| Halwa (Kesari, ½ cup) | 320 |
| Jelly/Jam (1 tbsps.) | 20 |
| Custard (caramel, ½ cup) | 160 |
| Srikhand (1/2 cup) | 380 |
| Milk Chocolate (25g) | 140 |
| Icecream ( ½ cup) | 200 |
Glycemic Index
The glycemic index is a scale that ranks food from 0 to 100 based on the number of carbohydrates in them and indicates how quickly a food causes your blood sugar to rise.
Foods that are high on the Glycemic Index (GI) can cause harmful blood sugar spikes in people suffering from diabetes. High GI foods also make it tougher for you to maintain a healthy weight. This is why some people suffering from diabetes use GI to plan their meals.
A nutritious and well-balanced diet should include a wide range of foods, so that you are not limited to consuming just low GI foods. Although, knowing where a certain food lies on the GI scale can help you make healthy choices.
Below, we look at the GI of various foods:
| Low GI (55 or less)* | Medium GI (56-69)* | High GI (70 or more)* |
|---|---|---|
| 100% Whole Wheat Bread | Whole Wheat Bread (50% | White Bread |
| Bran Cereal | Whole Wheat + 50% Maida) | Corn Cereal |
| Oat Bran Cereal | Rye | Rice Cereal |
| Barley | Pita | Short Grain Rice |
| Parboiled Rice | Puffed Rice | White Polished Rice |
| Ragi | Semolina | Soft Drinks |
| Brown Rice | Oatmeal | Gatorade |
| Buckwheat | Quick Oats | Red Bull |
| Bajra | Potato | Sugar |
| Jowar | Beetroot | Honey |
| Sweet Potato | Sweet Corn | Jelly Beans |
| Yams | Popcorn | Wafers |
| Broccoli | Green Pea | Glucose |
| Onions | Grapes | Supplements |
| Bitter Gourd (Karela) Fenugreek | Mango | Carrots |
| (Methi) | Banana | Potato |
| Drumsticks | Custard Apple | French Fries |
| Mushroom | Apricot | Baked Potato |
| Cauliflower | Pineapple | Watermelon |
| Eggplant | Raisins | Dates |
| Green Beans | Sultanas | |
| French Beans | ||
| Bell Peppers | ||
| Lettuce | ||
| Spinach | ||
| Legumes | ||
| Lentils | ||
| Chickpeas | ||
| Kidney Beans | ||
| Split Peas | ||
| Soy Beans | ||
| Baked Beans | ||
| Sprouts | ||
| Apple | ||
| Raw Mango | ||
| Cantaloupe | ||
| Cherries | ||
| Grapefruit | ||
| Kiwi | ||
| Orange | ||
| Papaya | ||
| Peach | ||
| Pear | ||
| Guava | ||
| Plums | ||
| Prunes(Dried Fruit) | ||
| Skimmed Milk | ||
| Low Fat Milk | ||
| Yoghurt | ||
| Buttermilk | ||
| Almonds | ||
| Cashew Nuts | ||
| Peanuts | ||
| Dark Chocolate (≥70% Cocoa) | ||
ACIDIC AND ALKALINE FOODS
Acidic foods/acid forming foods: A diet high in acidic foods (E.g.:- red meat, soft drinks, sugar etc.) are foods that produce high amounts of acid in the body. When this acid waste enters the blood stream, the blood system tries to dispose it off by storing it in the vital organs like the heart, liver, colon, pancreas etc.
On ingestion of excess acid forming foods, excess acid corrodes tissues and organs. This leads to various diseases/disorders and thus, forms a breeding ground for harmful bacteria and other microorganisms that can damage the glands and organs. The extra acid also leads to weight gain, since the extra acid is stored in the fat cells of the body.
To combat this, it is healthy to keep a balance between consumption of acidic and alkaline foods.
Alkaline foods/alkaline forming foods: An alkaline diet emphasizes alkaline foods such as whole fruits and vegetables and certain whole grains, which are low in caloric density. Healthy alkaline diet foods involve the ideal balance between acidifying and alkalizing foods. These foods help to balance the acidity levels of the fluids in your body, including the blood and urine.
An optimal acid – base balance of the bodily fluids will ensure a reduced prevalence of disorders and diseases. By choosing more alkaline foods, you should be able to “alkalize” your diet and improve health.
| Most Acid | Acid | Lowest Acid | FOOD CATEGORY | Lowest Alkaline | Alkaline | Most Alkaline |
|---|---|---|---|---|---|---|
| NutraSweet,Sugar Free Gold, Equal, Aspartame, Sweet 'N Low | White Sugar, Brown Sugar | Processed Honey, Molasses | SWEETENERS | Raw Honey, Raw Sugar | Date Syrup | Stevia |
| Dried Cranberries, Prunes | Plums, Processed Fruit Juices | FRUITS | Oranges, Bananas, Cherries, Pineapple, Peaches, Avocados | Dates, Figs, Melons, Grapes, Papaya, Kiwi, Apples, Pears, Raisins | Lemons, Watermelon, Limes, Grapefruit, Mangoes, Papayas | |
| Chocolate | Potatoes (without skins), Beans | Cooked Spinach, Kidney Beans, String Beans | PULSES, LEGUMES, VEGETABLES | Carrots, Tomatoes, Fresh Corn, Mushrooms, Cabbage, Peas, Potato Skins, Olives | Okra, Squash, Green Beans, Beets, Celery, Lettuce, Zucchini, Sweet Potato | Asparagus, Onions, Vegetable Juices, Parsley, Spinach, Broccoli, Garlic |
| Peanuts, Walnuts | Cashews | Pumpkin Seeds | NUTS & SEEDS | Coconut | Almonds, Flax seeds, Sesame seeds, Sunflower seeds | |
| Corn Oil | OILS | Canola Oil | Flax Seed Oil | Olive Oil | ||
| Wheat, White Flour, Pastries, Pasta | White Rice, Corn, Buckwheat, Oats, Rye | Sprouted Wheat Bread, Spelt, Brown Rice | GRAINS, CEREALS | Amaranth, Millet, Wild Rice, Quinoa | ||
| Beef, Pork, Shellfish | Chicken, Lamb | Venison, Cold Water Fish | MEATS | |||
| Cheese, Homogenized Milk, Ice Cream | Raw Milk | Eggs, Butter, Yogurt, Buttermilk, Cottage Cheese | EGGS DAIRY | Goat Milk, Goat Cheese, Whey | Breast Milk | |
| Beer, Soft Drinks | Coffee | Tea | BEVERAGES | Ginger Tea | Green Tea | Chamomile Tea, Lemon Water |
| Processed & Canned Foods, Pickles | MISCELLANEOUS | |||||
| Synthetic Vinegar, Mayonnaise, Ketchup, Tobasco | CONDIMENTS & SPICES | Apple Cider Vinegar, Mustard, Nutmeg |