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Calorie Count

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
Plain Dhal (1/2 cup) 100
Sambhar (1 cup) 110
Vegetable (Gravy, 1 cup) 170
Vegetable (Dry, 1 cup) 150
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
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 (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
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
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
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
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
Kidney Beans
Split Peas
Soy Beans
Baked Beans
Raw Mango
Prunes(Dried Fruit)
Skimmed Milk
Low Fat Milk
Cashew Nuts
Dark Chocolate (≥70% Cocoa)


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