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Estimated Calories in Some Food Items

 
Fruits per 100 Grams                                                                Calories
Apple 56 
Banana 153 
Chickoo 94 
Cherries 70 
Dates 281 
Guava 66 
Black Grapes 45 
Litchies 61 
Mangoes 70 
Orange 53 
Papaya 32 
Peach 50 
Pears 51 
Pineapple 46 
Plums 56 
Pomegranate 77 
Watermelon 16 
 
Vegetables per 100 Grams
Cabbage 45 
Carrot 48 
Methi (fenugreek) 49 
Spinach 26 
Onion 50 
Potato 97 
Brinjal 24 
Cauliflower 30 
French beans 26 
Peas 93 
Tomato 21 
Lettuce 21 
 
Cereals per 100 Grams
Bajra 360 
Maize flour 355 
Rice 325 
Wheat flour 341 
 
Breads per piece
1 medium chappati 119 
1 slice white bread 60 
1 paratha (no filling) 280 
 
Milk & Milk Products per cup
Cow milk 100 
Buffalo milk 115 
Skimmed milk 45 
Buttermilk 19 
Cheese 315 
Butter 100gms. 750 
Cream 100gms. 210 
Ghee 100gms 910 
 
Others
Sugar 1 tbsp. 48 
Honey 1 tbsp 90 
Coconut water 100 ml 25 
Coffee 40 
Tea 30 
Orange juice 100ml 47 
Tomato juice 100ml 22
Fat Content and Calorie Chart
 Per 3-ounce boneless, cooked portion
Type of Meat Calories Total Fat (gm) Saturated Fat (gm) Cholesterol (mg) Protein (gm)
Filet of sole, baked 100 1.5 0.3 60 20
Chicken breast, no skin, baked 120 1.5 0.5 70 24
Chicken drumstick, no skin, baked 130 4.0 1.0 80 23
Salmon, baked 150 7.0 1.5 55 21
Chicken breast, with skin, baked 170 7.0 2.0 70 25
Beef sirloin steak, trimmed of visible fat, broiled 170 6.0 2.0 75 26
Chicken drumstick, with skin, baked 180 9.0 3.0 75 23
Beef tenderloin, trimmed of visible fat, broiled 180 9.0 3.0 70 24
Lamb chop, trimmed of visible fat, roasted 180 8.0 3.0 80 25
Pork loin rib chop trimmed of visible fat, lean only 190 8.0 3.0 70 24
Canned cured ham, 13% fat, roasted 190 13.0 4.0 50 17
Beef, ground, 90% lean, broiled, well done 210 11.0 4.0 85 27
Note: It makes no difference if you remove the skin before or after cooking.