A handy guide

to take the
guesswork out
of counting
calories plus
sample meal
plans to help
you drop
pounds f-a-a-s-t.

A Dieter’s
Manual
1
f there’s one thing even the most casual dieter knows for certain, it is the importance of keeping a daily track of the calories he
takes in. Unfortunately, this is easier said than done. Reason: The paucity of reliable data on the caloric values of Indian foods.
There are several factors responsible for this dietary roadblock: (a) the lack of significant research in the area of food
analysis; (b) the fact that, unlike the West, where most of the population relies on ready-to-serve meals or packaged foods that
have been calibrated down to the last decimal, we are still a people that relies on home cooking (think: a 1000 permutations,
combinations and as many caloric values for a single dish!); (c) again, unlike the West, where government policy makes it
compulsory for food manufacturers and restaurateurs to reveal caloric data, no such rules bind our food sellers... And so on
and so forth.
Given this sad state affairs, you can understand the dieter’s dilemma. How is he supposed to stay within his prescribed
dietary limits if, say, he can’t even guess at what a breakfast of idli-sambar or a dinner of dabba gosht and parathas
could bring in, energy wise? Sure, there are dozens of little booklets in the market aimed at the dedicated dieter that list
foods and their caloric values, but a close analysis of these typically reveal that they are the works of charlatans.
Following a diet based on such unreliable data can have serious consequences on someone who is watching his
weight for health reasons. (But even the casual dieter can be unpleasantly surprised to learn that a daily intake of a
mere 100 extra calories a day could mean atleast 10 pounds of additional baggage at the end of the year.)
Since readers of Health & Nutrition have long been clamouring for the caloric data of Indian foods, we went
back to a little manual published over 10 years ago by the College of Home Science, Nirmala Niketan for
material. As far as we know, barring a few minor blips, the Calorie Counter is one of the most reliable and
painstakingly researched compendium of its kind. (The National Institute of Nutrition, Hyderabad, has also
brought out a similar booklet, but on a more limited scale.) The following special section that the college has
kindly permitted Health & Nutrition to reproduce, is an excerpt from the manual, and provides not only a
comprehensive list of caloric values of common Indian foods, but also menu plans to help dieters lose weight.
Follow their advice and you’ll know that you’re on the right track!
Note: The Calorie Counter also has recipes for all the foods it has listed, so it’s worthwhile to get hold of
a copy if you can!

THE DIET PRESCRIPTION

6
o lose weight and to maintain the loss over the long term, dieticians recommend that you attempt to drop no more than
half a kg a week (anything more will require a doctor’s supervision). Men are therefore advised to get atleast 1800 calories
per day, while women can get by with 1400 calories.
The following diet plan has been based on these figures and is conveniently divided into 3 meals and one snack. A midmorning
or late night snack, may also be included provided the calories are adjusted with the nearest main meal.
Breakfast 400 cals Breakfast 400 cals Menus have been worked out for 300-400 cal. meals.
Lunch 500 cals Mid morning 100 cals Caloric value of average portions of many Indian dishes have
Tea 350 cals OR Lunch 500 cals been worked out for quick reference. It is important to remember
Dinner 550 cals Tea 300 cals that these values will change according to the amount of fat
Dinner 500 cals used in cooking and also the use of ingredients such as
coconut, nuts and cream.
For women, the 1400 cal diet prescription may be similarly
divided as follows:
CALORIE COUNTING
Breakfast 350 cals Breakfast 300 cals
Lunch 400 cals Lunch 350 cals Substitution of one food for another is possible in each of the
Tea 250 cals OR Tea 250 cals suggested menus but the new food chosen should preferably
Dinner 400 cals Dinner 400 cals be from the same group and contain approximately the same
Late night 100 cals number of calories. The ‘Calorie Counter’ is provided to help
The diet prescriptions mentioned above however have to be in this calculation. The 100 calorie exchange list makes it
further individualised from person to person. easier still.

SUGGESTED MENUS
Breakfast 300 — 400 cals Breakfast 300 — 400 cals
1. Bread 1 slice 20g 49 5. Dosai 1 50g 135
Boiled egg 1 50g 87 Chutney 2 tbsps 50g 100
Orange 1 100g 48 Coffee+sugar 1c 5g 54
Skim milk 1c 150g 29 ——
—— 289
213
6. Toast 2 slices 98
2. Cornflakes 1c 25g 94 Scrambled egg 1 101
Milk (cows) 1c 150g 101 Banana 1 100g 116
Sugar 2tsps. 10g 40 Tea+sugar 1c 5g 37
Apple 1 100g 59 ——
—— 395
294
7. Porridge (oats) 1c 100
3. Bread 2 slices 40g 98 Milk 1c 144
Butter 1tsp 5g 36 Sugar 1tsp 5g 20
Cheese 1cube 25g 87 Papaya 1
/ 3 med. 100g 32
Tea 1tsp sugar 5g 31 ——
—— 253
258
4. Idli 2 90g 130 8. Upma 1c 90g 220
Sambhar 1cup 150g 100 Fruit (orange) 1 50
Milk 1c 150g 101 Milk 1c 101
—— ——
301 371
 Breakfast 300 cals 2. Chapati 2 100
9. Bread 2 slices 98 Dal (thick) 1c 166
Cottage cheese Cauliflower with
(cow’s milk) 2 tbsps 20g 53 green peas ¾c 125
Bacon (grilled) 1 strip 48 Salad 2 small tomatoes 20
Tea 1c 37 Dahi 1c 100
—— ——
236 511
10.Pancakes* 2 100g 160 3. Phulka 4 70g 200
Butter 1 tsp 5g 36 Usal (moong) 1c 120
Apple 1 59 Doodhi raita ½c 65
Tea 1c 100g 37 Salad (tomato) 1 50g 10
—— Beans foogath ¾c 75
292 ——
470
11. Cauliflower paratha
stuffed (small)* 2 90g 160 4. Tomato rice 1c 178
Curds 2
/3 c 100g 60 Cucumber raita 1c 71
Tea 1c 37 Vegetable cutlet 1 45g 140
—— Roasted papad 1, large 10g 29
329 ——
418

5. Kichdi 1c 168
Kadhi (pakoda) 1c 152
Tomato &
onion salad 75g 23
——
343

6. Tandoori roti 1 147

Mutton Rogan Josh 100g 127
Onion salad & lime 50g 25
——
299

7. Chapathis (no fat) 2 100

Breakfast 250 -- 300 cals Mutton kofta curry 1c 130g 243
12.French toast 2 slices 220 Mixed veg. salad 100g 24
Pineapple (raw) ¾c 100g 46 ——
Coffee 1c 54 367
——
320 8. Rice 1c 100
Chicken vindaloo ½c 80g 170
13.Puffed wheat 1c 14g 53 Carrot raita 1c 100g 59
Skim milk 1c 29 ——
Banana 1 116 329
Coffee 1c 54
—— Lunch or Dinner 300 — 500 cals\
252 9. Fish bake 80g 212
Mixed veg. salad 100g 24
14.Dalia 1c 102 Bread 1 slice 20g 49
Milk (standardised) 1c 120 ——
Sugar 1tsp 20 285
Fresh figs 2 37
——
279
* Use minimum fat in cooking.
Lunch or Dinner 300 — 500 cals
1 Rice 2c 200
Sambar 1c 100
Cabbage foogath 1c 130g 104
Salad (tomato &
cucumber) 50g 9
Curds 1c 100
——
513
 PULSES AND LEGUMES
Each of these supplies 100 kcal. You can have 2-3
exchanges each day.
Dal (cooked) 1 katori
Legume/Usal 1 katori
Varan 1 katori

NUTS AND OILSEEDS

Each of these gives 100 kcal.
10. Mutton cutlets 2 170g 337
Tomato & Groundnuts/Cashewnuts/Til/
cucumber salad 100g 17 Almonds/Pistas 1 handful
Bread 1 slice 20g 49 Fresh Coconut (grated) ¼ katori
——
403 VEGETABLES
11. Lime rice 1c 135g 185 Each of these provides 25-30 kcal. You can have 2 or
Vegetable stew ¾c 115g 75 more exchanges each day.
Tomato chutney 50g 39 Veg. A (Dark Green Leafy Vegetables) 1 katori
—— Veg. B (Ladies Finger, Brinjal or
299 any other Vegetable) 1 katori
Veg. C (Carrot, Beetroot) ½ katori
12. Vegetable pulav 1c 150g 193 (Potato, Sweet Potato) ¼ katori
Carrot raita 1c 100g 59
Pear 1 100g 56 FRUITS
——
308 Each of these supplies 50 kcal. You can have 1-2
exchanges each day.
13. Khakra 2 30g 180
Guava 1 medium
Doodhi with
Apple 1 medium
chana dal 1c 115
Orange 1 medium
Tomato raita 1c 50
Banana ½
——
Mango 1 small
345
Chickoo 1
Fruit Juice (unsweetened) ½ glass
14. Grilled chicken 1 leg 100g 199
Beetroot ½c 34
Cauliflower MILK AND MILK PRODUCTS
(steamed) ½c 15 Each of these gives you 100 kcal. You can have 2 or
Bread 1 slice 20g 49 more exchanges each day.
Pear 1, small 50g 56
—— Full Milk or Standard Milk
353 (Unsweetened) 1 glass
Curds 1 katori
Note that in diets 4, 5, 8, 9 & 12 the rice has been limited Cheese/Paneer 1 cube
to 1 cup only.

The 100 Calorie Exchange

Calorie counting becomes very quick and easy when working
with units of 100 calories. The 100 calorie portions of food
listed below are based on average caloric values. They are
useful to gauge quickly the calorie value of a meal.
1 Exchange = 100 cals

CEREALS
Each of the following provides 100 kcal. You can have 6-12 exchanges/
servings each day (depending on age, sex and physical activity).
Rice (cooked) 1 katori
Bread 1½ big or 2 small slices
Rava Upma 1 katori
Chapati 1
Phulkas 2
Puris 4-5
Rice Flakes (Poha) 1 katori
 MEAT MENU PLANNING
Each of these gives you 100 kcal. You can have 1 The 100 calorie exchange list makes selection of menus of
exchange each day. fixed calorie value very simple. Taking one exchange from
each group, the following menus are possible.
Poultry or Fish 1 serving
Meat/Beef muscle 1 serving 1 cereal exchange 100 cals.
Mutton/Egg 1 serving 1 meat or dal exchange 100 cals.
1 vegetable exchange 50 cals.
FAT 1 fat exchange 50 cals.
1 milk exchange 100 cals.
Each of these gives you 100 kcal. You can have 2-3 1 fruit exchange 50 cals.
exchanges each day. ————
Ghee/Vanaspati/Oil 2 tsps 450 cals.
Butter 3 tsps
One can choose any one food from each exchange. e.g.
SUGAR ä Rice or chapati or paratha or pulav
ä Dal or sambar or meat or fish
Each of these gives you 100 kcal. You can have 1 ä Vegetable
exchange per day. ä Curds
ä Fruit
Sugar/Jaggery 5 tsps ä Fat (used in cooking).
Honey 2 tsps
However to keep to the 450 cals per meal, the amounts
WEIGHTS AND MEASURES specified for each food must be strictly maintained — e.g.
1c rice or 1 large chapati or 2 small phulkas or ½ paratha.
1 tsp = 5 ml. Since 1 fat exchange = 5 gms., the amount of fat used in
1 tbsp = 3 tsp. = 15 ml. cooking is minimum. This may be increased slightly if skim
1c / katori = 1 teacup = 150 ml. milk is substituted for whole milk. It is important to consume
1 measuring cup (std.) = 240 ml. = 8 ozs. foods from each group in order to ensure a balanced meal.
1b = 1 bottle = 200 ml.
1g = 1 glass = 200 ml.

CALORIC VALUE OF PREVALENT

INDIAN FOODS
Caloric value of commonly used Indian foods have been patience since weekend eating is usually different from the
calculated according to estimated average servings. Portion week day pattern of eating.
size has been estimated according to number of pieces or
volume in terms of 1 tea cup or 1 medium katori = 150 ml.
The weights given are for edible portion only, after cooking.
RECIPE LIST
It must be noted that caloric values vary greatly, according to SOUPS
size and density of each piece and the amount of fat used in
cooking. In the following calculations, amount of fat per RECIPES HOUSEHOLD WT/VOL K.CALS
person varies generally between 5-10 gms. for each recipe. MEASURE
Estimation of meat per person varies from 50-100 gms. Chicken soup 1c 230 gms 465
depending on the type of recipe, 50 gms. in gravies and Clear vegetable
curries and 100 gms. in dry preparations such as roast or soup 1c 180 gms 178
cutlets. The use of coconut, nuts and cream will also change Green pea soup 1c 246 gms 109
caloric values considerably. Lentil soup 1c 210 gms 73
Calculations of one’s dietary intake is not intended to be Minestrone soup 1c 260 gms 176
a mathematical exercise. It is safe to assume a caloric Mutton soup 1c 215 gms 99
variation of 25-50 calories on most combination recipes. It is Sweet corn and
therefore an unnecessary waste of time to calculate calories chicken soup 1c 220 gms 170
to the last decimal place. The calorie counter helps one to Tomato soup 1c 145 gms 46
judge at a quick glance the energy value of the food one takes.
It also helps to judge portion size more accurately. All too
often, we eat too much without being aware of it.
A daily record of the food one takes, the amount consumed
and place, is very helpful to accurately estimate what one is
eating, how much and where it is consumed.
e.g. Bed Tea 1c 7 a.m.
Pea Nuts 2 tbsps. T.V. 9 p.m.
Ice Cream 1c Cinema 7 p.m.
This can be calculated to give the average caloric intake per
day. A seven-day record is more accurate if one has the
 PULSE PREPARATIONS
RECIPES HOUSEHOLD WT/VOL K.CALS
MEASURE
Amti 1c 120 gms 124
Channa masala 1c 154 gms 231
Chole puri 2 puris + 82 gms+
1¼ c Chole 377 gms 453
Dal Dhokli 1c 105 gms 238
Drumstick amti 1c 150 gms 83
CEREALS AND CEREAL PRODUCTS Gatte ki sabji 1c 148 gms 275
Kadhi 1c 50 gms 170
RECIPES HOUSEHOLD WT/VOL K.CALS Khatta moong 1c 150 gms 187
MEASURE Kokum kadhi 1c 85 gms 54
Bisi bele Maa ki dal 1c 146 gms 92
huli anna 1c 190 gms 304 Makhani dal 1¼ c 125 gms 203
Chicken fried Mandra 1c 177 gms 388
rice 1c 100 gms 228 Masoor dal 1c 140 gms 254
Chinese Moong dal fry 1c 150 gms 171
vegetable Moong usal 1c 106 gms 279
fried rice 1c 105 gms 148 Panchkuti dal 1c 141 gms 110
Coconut rice 1c 115 gms 379 Pithla 1c 117 gms 102
Curd rice 1c 135 gms 433 Sambhar 1c 120 gms 209
Fried rice Tomato rasam 1c 130 gms 156
(plain) 1c 120 gms 208 Tur dal palida+pulav ½ c + 1¼ c 80gms+155 gms 306
Green pea Varan (thick) ¾c 124 gms 112
pulav 1c 230 gms 260
Khichda 1½ c 450 gms 727
Lemon rice 2c 293 gms 400 VEGETABLE PREPARATIONS
Masoor biryani 2c 359
Mutton biryani 2½ c 245 gms 638 RECIPES HOUSEHOLD WT/VOL K.CALS
Navratan pulav 3c 400 gms 650 MEASURE
Prawn pulav 2c 162 gms 421 Aloo mutter 1c 59 gms 41
Puliyodarai 1c 130 gms 462 Avial 1c 150 gms 86
Sabudana khichadi 1c 169 gms 324 Banana kofta
Sontho 1c 272 gms 384 curry 1¼ c 170 gms 229
Spanish rice 1c 375 gms 731 Banana
Vegetable biryani 1c 230 gms 236 vegetable 1½ c 165 gms 329
Vegetable pulav 1½ c 200 gms 404 Baingan Bharta 1c 170 gms 327
Bitter gourd fry 1c 40 gms 347
BREAD/CEREAL PREPARATIONS Brinjal and
arbi bhaji 1c 195 gms 141
RECIPES HOUSEHOLD WT/VOL K.CALS Brinjal curry 1c 305 gms 215
MEASURE Brown vegetable
Batura 1 70 gms 325 stew 1c 265 gms 286
Chapati 2 93 gms 203 Cabbage fugath 1c 155 gms 420
Dinner rolls 1 90 gms 378 Cauliflower and
Jowar roti 1 83 gms 186 peas vegetable 1c 116 gms 111
Khakra 2 36 gms 102 Colocassia bhaji 1c 172 gms 124
Masala puris 3 50 gms 233 Doodhi kofta curry 1c 150 gms 153
Methi thepla (medium) 2 40 gms 178 Doodhi with
Missi roti 2 66 gms 281 channa dal 1c 120 gms 139
Nan 1 40 gms 129 Drumstick amti 1c 150 gms 83
Onion dosa 1 35 gms 157 Dum aloo 1c 125 gms 171
Onion puris 4 45 gms 191 Dum cauliflower 1c 195 gms 47
Rava dosa with French bean fugath 1c 100 gms 102
chutney 2 325 gms 193 French fries ¾c 43 gms 415
Spinach puris 3 50 gms 214 Hindustani dudhi
Stuffed parathas bhaji 1c 185 gms 202
(cauliflower) 2 93 gms 202 Jami kand 1c 115 gms 239
Stuffed parathas Kashmiri dum
(mince) 2 48 gms 337 aloo 1c 195 gms 814
Thalipeeth 1 132 gms 448 Kuttu 1½ c 220 gms 252
American Lady finger fugath 1c 133 gms 205
chopsuey 2½ c 405 gms 459 Lady finger
Baked tomato vegetable 1c 85 gms 277
cheese macaroni 1c 180 gms 285 Masala arbi 1¼ c 170 gms 248
Vegetable noodles 1c 238 gms 235 Masala brinjal 1½ c 180 gms 335
Moghlai alu 1c 180 gms 328
Palak paneer 1c 160 gms 165
Paneer in white
gravy ¾c 115 gms 187
Paneer masala 1c 260 gms 421
Paneer with
potato masala 1c 160 gms 597
Pav bhaji 2 pav+ 50 gms+
1c bhaji 112 gms 269
Potato shaak 1c 100 gms 165
Puri potato bhaji 1c 150 gms 546 MEAT, FISH AND EGG PREPARATIONS
Rasdar aloo 1c 150 gms 125 RECIPES HOUSEHOLD WT/VOL K.CALS
Royal malai MEASURE
kofta 1 kofta + 1 cup gravy 415 gms 174 Akuri 1c 130 gms 317
Sai bhaji 1½c 238 gms 185 Beef Roast 1c 160 gms 221
Shahi paneer ¾c 95 gms 263 Beef Xacuti 1c 150 gms 370
Sindhi curry 1c 150 gms 61 Brain Masala 1c 180 gms 716
Stuffed brinjals 1c 200 gms 146 Butter Chicken ½c 185 gms 694
Stuffed tomato 1c 250 gms 152 Chicken Chops 2 pieces 100 gms 230
Stuffed tondli 1c 106 gms 297 Chicken Curry 1c 205 gms 443
Undhiya 1c 161 gms 501 Chicken Fricasse 2c 340 gms 483
Vegetable jhalfrani 1c 98 gms 159 Chicken Fry 2 pieces 130 gms 241
Chicken Pie 1c 145 gms 266
SALAD, CHUTNEYS AND RAITAS Chicken Roast 1 leg piece 55 gms 81
Chicken Salad 1c 130 gms 353
RECIPES HOUSEHOLD WT/VOL K.CALS Chicken Souffle 1c 100 gms 188
MEASURE Chicken
Boondi Raita 1c 145 gms 169 Xacuti 1 piece chicken + ½ c gravy 175 gms 347
Carrot Raita 1c 115 gms 68 Chilli Prawns ¾c 87 gms 195
Chicken Salad 1c 130 gms 353 Dabba Ghost 1c 156 gms 394
Cucumber and Egg Curry 1c 70 gms 175
Tomato Salad 1c 60 gms 12 Egg Masala 1c 138 gms 144
Russian Salad 1c 115 gms 517 Egg Vindaloo 2 eggs + ½ c gray 75 gms 291
Sprouted Moong + Fish Curry 2 pieces fish + 1 c gravy 204 gms 165
Cabbage Koshimbir 1c 130 gms 180 Fish Cutlets 2 pieces 90 gms 280
Tomato Pachdi 1c 124 gms 112 Fish Toast 53 gms 174
Tomato Sauce ¼c 40 gms 50 Fried Fish 1 piece 23 gms 33
Fried Fish in
Bread crumbs 1 piece 110 gms 291
CHUTNEYS Kadai Chicken 1c 195 gms 439
Coconut Chutney 1 tbsp 20 gms 83 Kentucky
Coriander Chutney ½c 25 gms 72 Fried Chicken 2 pieces 106 gms 512
Date Chutney 1 tbsp 25 gms 63 Kheema Curry 1c 100 gms 199
Green Tomato Kidney Curry 1c 128 gms 433
Chutney 1 tbsp 20 gms 55 Malai Chicken 2c 295 gms 355
Groundnut Mince and Potato
Chutney 1 tbsp 15 gms 75 Chops 1 piece 87 gms 230
Ripe Tomato Murg Masalum 1c 130 gms 317
Chutney 1 tbsp 30 gms 40 Mutton Do Pyaza 1c 134 gms 254
Spinach Mutton Egg Chop 2 pieces 90 gms 269
Chutney 2 tbsps 25 gms 14 Mutton Korma 1¼c 200 gms 189
Mutton Rogan Gosh 1c 138 gms 193
Mutton Samosa 2 pieces 52 gms 326
Palak Chicken 1c 75 gms 87
Patra Ni Machi 1 piece 87 gms 303
Pork and Beef Rolls 1 roll 122 gms 159
Pork Vindaloo 1½c 120 gms 388
Prawn Curry 1c 60 gms 104
Prawn Cutlets 2 pieces 66 gms 265
Prawn Patia 1c 127 gms 222
Prawn Pulav 2c 162 gms 421
Seekh Kabab 1 piece 55 gms 141
Shikam Puri Kabab 2 pieces 120 gms 103
Stew 1c 164 gms 114
Stuffed Omelette 1 80 gms 127
Stuffed Omelette Toast 1 piece 96 gms 168
Tomato Masala Mutton 1c 167 gms 274
 SWEETS AND DESSERTS SNACKS
RECIPES HOUSEHOLD WT/VOL K.CALS RECIPES HOUSEHOLD WT/VOL K.CALS
MEASURE MEASURE
Akuri 1c 130 gms 317
Adirasam 2 pieces 148 gms 532
Alu Pattice 2 pieces 120 gms 275
Apple Pie 1/6th pie 84 gms 278
Amiri Khaman 1½c 93 gms 474
Banana Pak 1 piece 138 gms 421
Appam 1 62 gms 117
Basundi 1c 216 gms 513
Bread Rolls 2 pieces 145 gms 394
Besan Ladoo 1 piece 41 gms 317
Cornflakes ¾c 50 gms 290
Bread and Butter
Pudding 1 piece 83 gms 706 Poha 1c 102 gms 318
Bread Halva 1 piece 75 gms 215 Corn Croquettes 2 pieces 80 gms 232
Carrot Halva 1c 135 gms 461 Coriander Muthia 1 roll 107 gms 483
Chocolate Mousse 1c 90 gms 158 Dudhi Muthia 3 pieces 90 gms 209
Chocolate Pudding 1 piece 59 gms 302 French Fries ¾c 43 gms 415
Chocolate 1 piece 20 gms 140 French Toast 2 pieces 114 gms 112
Coconut Barfi 2 pieces 60 gms 314 Khandvi 7 pieces 45 gms 129
Coconut Karanji 2 pieces 140 gms 538 Masala Peanuts ¾c 32 gms 214
Custard with Fruit Mathri 6 pieces 54 gms 291
Salad 1c 253 Misal 1c 70 gms 136
Dalia Ladoo 2 pieces 70 gms 370 Mutton Frankie 1 90 gms 367
Date Rolls 1 piece 34 gms 176 Mutton Samosa 2 pieces 52 gms 326
Dudhi Halva ¾c 90 gms 234
Dudh Pak 1 ½ piece 170 gms 559 PAKODAS
Eve’s Pudding 1c 64 gms 120
Falooda (China Onion Pakodas 8 pieces 58 gms 315
Grass Pudding) 1 piece 152 gms 250 Paneer Pakodas 8 pieces 125 gms 376
Fruit Salad 1c 140 gms 225 Peanut Pakodas 3 pieces 41 gms 225
Gud Papdi 3 pieces 49 gms 283 Patra 4 pieces 85 gms 214
Kaju Puri 2 pieces 50 gms 153 Pea Kachori 2 pieces 76 gms 203
Kaju Rolls 2 pieces 28 gms 166 Potato Bakarwadi 2 pieces 44 gms 119
Khiran 1c 195 gms 411 Potato Poha 1c 93 gms 178
Koicalta 2 pieces 131 gms 345 Potato Tikkis with 2 pieces+ 140 gms
Kopra Pak 3 pieces 115 gms 305 Tamarind Chutney ½c 35 gms 240
Malai Kulfi 1 kulfi mould 75 gms 208 Punjabi Samosas 2 pieces 102 gms 518
Malpua 1 piece 40 gms 342 Quick Samosas 5 pieces 46 gms 127
Mango Ice-cream 1 kulfi mould 70 gms 147
Marzipans 1 piece 20 gms 92 SANDWICHES
Mohanthal 2 pieces 85 gms 121
Murmura Chikki 1 piece 14 gms 71 RECIPES HOUSEHOLD WT/VOL K.CALS
Nankatai 2 pieces 90 gms 300 MEASURE
Nougat Souffle 1 triangular Chicken Sandwich 1 40 gms 301
piece 3"x3"x3" 104 gms 282 Chutney Sandwich 1 30 gms 181
Orange Soufle 1c 100 gms 212
Potato and Cheese
Pancakes with
Sandwich 1 260 gms 459
Lime and Sugar 2 pieces 80 gms 235
Tomato Sandwich 1 100 gms 373
Peanut Ladoo 1 piece 88 gms 496
Tomato, Cucumber,
Phirni 1c 150 gms 403
Cheese Sandwich 1 241 gms 346
Pongal ½c 100 gms 402
Sandwich Dhokla 10 pieces 250 gms 258
Potato Halva 1c 165 gms 335
Scones 2 pieces 135 gms 425
Puran Poli 2 100 gms 544
Sela Bread 2c 140 gms 327
Rabadi 1 1/4c 191 gms 726
Sev 1c 66 gms 358
Rasgullas 2 pieces 80 gms 387
Spicy Shankarpara ¾c 50 gms 119
Rava Sheera 1c 120 gms 252
Tomato Omelette 1 77 gms 151
Rice Kheer 1c 153 gms 347
Sandesh 3 pieces 20 gms 89
Savaiya 1 serving 60 gms 521
Seer Kurma 1¼c 167 gms 311
Shahi Tukre 1½c 200 gms 482
Shrikand 1c 106 gms 466
Steamed Modak 1 piece 53 gms 244
Stuffed Bananas ½ banana
+ ½ filling 123 gms 467
Sweet Sakarpara 12-15 pieces 50 gms 335
Til Ladoo 2 pieces 40 gms 209
 DRINKS (HOME MADE)
RECIPES HOUSEHOLD WT/VOL K.CALS
MEASURE
Chickoo Milkshake 1c 200 ml 180
Egg Flip 1c 160 gms 272
Tea 1c 150 gms 54

HOT BEVERAGES
RECIPES HOUSEHOLD WT/VOL K.CALS
MEASURE
Bournvita in milk
(1 tsp. sugar) 1c 150 ml 201
Bournvita 2 tbsp 30g 120
VADAS Cocoa 1 tbsp 6g 26
Cocoa in milk
RECIPES HOUSEHOLD WT/VOL K.CALS (2 tsp. sugar) 1c 150 ml 166
MEASURE Coffee with milk
Batata Vada 3 pieces 88 gms 419 (1 tsp. sugar) 1c 150 ml 54
Dahi Vada 2 pieces 215 gms 181 Coffee (instant) in milk
Medu Vada 2 pieces 95 gms 218 (1 tsp. sugar) 1c 150 ml 141
Mixed Dal Vada 2 pieces 50 gms 198 Complan 1 tbsp 15 g 80
Sabudana Vada 3 pieces 105 gms 327 Horlicks
Vegetable Cheese Toast 2 pieces 140 gms 308 (15 g + 10 g sugar in milk) 1c 150 ml 196
Vegetable Upma 1¼c 160 gms 256 Horlicks 2 tbsp 30 g 110
Welsh Rarebit 2 pieces 240 gms 869 Lactodex 2 tbsp 30 g 115
Tea
BISCUITS (HOME MADE) (25 ml milk 1 tsp sugar) 1c 150 ml 37
Viva 2 tbsp 30 g 125
RECIPES HOUSEHOLD WT/VOL K.CALS
MEASURE ALCOHOLIC BEVERAGES
Butter Cookies 1 piece 20 gms 100
Chocolate Brownies 1 piece 78 gms 477 RECIPES HOUSEHOLD WT/VOL K.CALS
Custard Tarts 1 piece 40 gms 327 MEASURE
Beer (light)
BRITANNIA PRODUCTS 4.5% alcohol ½ bottle 375 ml 151
Beer (lager) 1 glass 240 ml 98
VARIETY CALORIC VALUE PER BISCUIT Gin 1 peg 50 ml 35
Anytime 31 Rum 1 peg 50 ml 135
Circus 27 Sherry 1 wine glass 50 ml 84
Coconut Crunchees 42 Whisky 1 peg 50 ml 135
Cream Cracker 38 Wine (red) 1 wine glass 50 ml 40
Delite 40
Digestive 37 PARLE PRODUCTS
Gingernut 47
Glucose-D 30 BRAND NAME VOLUME/PACK BRIX APPROX.
GoodDay Butter 53 CALORIE VALUE
GoodDay Cashew 52 PER 250 M.L.
Marie 26 BOTTLE
Milk Bikis 35 Gold Spot 250 ml 12.0 120
Nice 32 Thumsup 250 ml 10.4 104
Petite Beurre 31 Limca 250 ml 10.2 102
Snax 15 Citra 250 ml 10.5 105
Thin Arrowroot 26 Frooti 200 ml 15.0 120
Top 29 Appy 200 ml 14.0 112
Malt Bisk 31
Bourbon Choc. Cream 63 CAKES AND PASTRIES
Orange Cream 45
Elaichi Cream 45 RECIPES HOUSEHOLD WT/VOL K.CALS
MEASURE
Black Forest 1 piece 56 gms 301
PARLE PRODUCTS Bright Fruit Cake 1 piece 54 gms 240
Cucumber Cake 1 piece 3"x3"x3" 330
VARIETY CALORIES/100 gms Devil’s Food Cake 1 piece 30 gms 102
Gluco (Parle-G) 444 Eggless Chocolate Cake 1 piece 6.5x5x3 cms 273
Monaco 495 Mawa Cake 1 piece 86 gms 295
Krackjack 495 Pineapple upside down 1 piece 40 gms 242
Cheeslings 475