UnCooked

Food quantity Calories Protein

75 261 7.5
Rava 100 348 10
Oil 10 90 0
Peas 30 24 1.7
Green Peas 30 26 1.9
dried peas 10 44 2

Wheat Vermicelli 100 348 9

Vermicelli 100 355 12

Poha 100 355 7.5

Roasted peanuts 10 56 2.1
20 112 4.2
50 280 10.5
25 140 5.25
Green Peas Raw 32 g 24.3
Ghee 10 g 90
Breakfast
Indian Rava/Poha Raw/Vermicelli 40 g 140
Black/Green Tea/Coffee 1 cup 0
Papaya/Watermelon/Musk Me 100 g 32

Dosa Batter 57 g 69
fitnesspal Idli Dosa Batter 100 g 152
Dosa 100 g 212
Plain Dosa 50 g 106
Rava/Ragi Dosa 85 g 143
Idli 100 g 135
Medu Vada 100 g 309
Uttapam 100 g 214
Vada Batata 100 g 250
Coconut Chutney (Wet) 1 tbsp 25
Coconut Chutney 1 tbsp 52
Sambar 249 g 273
White Bread 100 g 266
White Bread 1 Slice 66
Wheat Bread 100 gm 259
Egg 1 pieces 69
Egg White 1 pieces 17

Bread 2 slice 187.5

Almond Butter 15 gm 60
Corn Flakes 28 gm 100
Low Fat Milk 240 ml 102
No Fat Milk 240 ml 86
Honey 1 tbsp 64
Oats Dry 0.5 cup 150
Oats Dry 100 gm 389
Muesli 1 cup 289
Full Milk 250 ml 155
Milk Low Fat 100 ml 43
 Cooked
Fat Carb Fibre quantity Calories
0 57.75 0.375
0 77 0.5 100 210
10 0 0 175 367.5
0.2 4.1 1.4 150 315
0.2 4.5 1.5 140 294
0 7 0

0 78 3.3 100 143

3 70 200 286

1 79 0 100 180
4.6 2.1 0.7 160 288
9.2 4.2 1.4
23 10.5 3.5
11.5 5.25 1.75
1.6 0 4.5 10 Frozen/ fresh
0 10 0 0 ghee or cooking oil 2 tea spoons
4 0.5 30.1 1.2 uncooked weight
0 0 0 0
1 0 7 0

2 0 15 0.45
4 1 30 0.9
5 2 42.3 1.7
2.5 1 21.2 0.8 1 serving
3.6 4.5 23 2.2 1 serving
6.4 0.6 26.3 5
13.8 10 42.8 15.6
3.8 8.8 30 1.5
8.5 10.8 30.9 6.3
0.23 0.1 6.3 0.4 1 tbsp = 17g
0.5 5 2 1.1 1 tbsp = 15g
11.6 9.8 38 14.9 1 cup = 240g
7.6 3.3 50.6 2.4
1.9 0.8 12.7 0.6 1 slice = 25 gm
9.1 4.1 47.1 4.4 1 slice = 25 gm
6.3 5 0.4 0
3.6 0.1 0.2 0

8 3.5 31 1 slice = 35 gm approx

2.1 5.3 1.7
2 0 24 1 1 cup = 28 gm
8.2 2.4 12.2 0
8.3 0.4 11.9 0
0.1 0 17.3 0 1tbsp = 5 gm
5 3 27 4 .5 cup = 40gm
17 6.9 66 11
8.2 4.2 66.1 6.2 1 cup = 85 gm
8.3 8.4 11.7 0 1 cup = 240 ml approx
3.5 1 5.1 No Additives
 Protein Fat Carb Fibre

6.8 3.1 38.1 2.7 Oil

11.9 5.425 66.675 4.725 Peas
10.2 4.65 57.15 4.05 Roasted pe
9.52 4.34 53.34 3.78 Upma
poha
Vermicelli
Cheese Sli
3.6 7.6 16.6 1.3
7.2 15.2 33.2 2.6

3.4 3 34.5 1.5

5.44 4.8 55.2 2.4

ooking oil 2 tea spoons

65 g 98.8 2.6 0.65 19.5

65 g 137.8 3.25 1.3 27.56

 50 g 154.5 6.9 5 21.4
65 g 139.1 2.47 5.72 19.5

35 gm approx

40 ml approx
 333 8.85 17.1 38.05 2.825
10 90 0 10 0 0
30 24 1.7 0.2 4.1 1.4
15 84 3.15 6.9 3.15 1.05
40 135 4 0 30.8 0.375
40 142 3 0.4 31.6 0
40 142 4.8 1.2 28 3.3
20 65 4 5 1 0

0.585

1.04
 7.8
0.975
Name Quantity Unit
Tomato 100 g
Mushrooms 100 g

Carrots 100 g
Beetroot 100 g
Tendli 100 g
Onion 100 g

Broccoli
Asparagus
Spinach
Cabbage
Lettuce
Safflower
Trunip
Green Plantain(Green Banana)
Drumstick
French Beans
Chillies
Okra
Green Papaya
Ridge Gourd
Bitter Gourd
Fenugreek
Calories Protein Fat Carbs Fiber
18 0.9 0.2 3.9 1.2
25 2.9 0.3 4.1 1.2

41 0.9 0.2 9.6 2.8

43 1.5 0 9.6 2.9
27 0 0.1 5.2 0
40 1.1 0.1 9.3 1.7
Name Quantity Calories Protein Fat Carbs Fiber
Avocado 100 gm 151 2 15 2 7
Banana 100 gm 89.1 1.1 0.3 20.5 2.5
Pomgrenate 100 gm 77.6 1.7 1.2 15 4
100 gm
Guava 55.4 2.6 1 9 5
100 gm
Blueberry 51.9 0.7 0.3 11.6 2.4
Pear 100 gm 50.5 0.4 0.1 12 3
Apple 100 gm 49.4 0.3 0.2 11.6 2.4
Pineapple 100 gm 48.9 0.5 0.1 11.5 1.5
Orange 100 gm 42.5 0.9 0.1 9.5 2.5
Papaya 100 gm 41.1 0.5 0.3 9.1 1.7
Watermelon 100 gm 34.6 0.6 0.2 7.6 0.4
Muskmelon 100 gm 33.4 0.8 0.2 7.1 0.9
Strawberry 100 gm 29.5 0.7 0.3 6 2

Guava/Blueberry/Pea
100 gm 76.8 1.35 0.45 16.65 4.35
r/Apple/Pineapple
Orange/papaya/water
melon/muskmelon/str 200 gm 72.4 1.4 0.4 15.8 3
awberry
Orange/papaya/water
melon/muskmelon/str 100 gm 36.2 0.7 0.2 7.9 1.5
awberry
Name Quantity UoM Calories Protein

Banana 50gm 50 gm 44.55 0.55

Pomgrenate 50 gm 51 gm 38.8 0.85
Guava/Blueberry/Pear/Ap 100 gm 51.2 0.9
ple/Pineapple
Guava/Blueberry/Pear/Ap 50 gm
ple/Pineapple 38.4 0.675

Banana 50 gm 44.55 0.55

Pomgrenate 50 gm 38.8 0.85
Guava/Blueberry/Pear/Appl 50 gm 38.4 0.675

Banana 100 gm 89.1 1.1

Pomgrenate 100 gm 77.6 1.7
Fat Carbs Fiber

0.15 10.25 1.25

0.6 7.5 2
0.3 11.1 2.9

0.225 8.325 2.175

0.15 10.25 1.25

0.6 7.5 2
0.225 8.325 2.175

0.3 20.5 2.5

1.2 15 4
Food quantity UoM Calories Protein Fat Carb Fibre
Pomfret 100 g 84 17.8 0.9 0 0
Boneless Chicken breast 100 g 194 23.3 7.8 5.8 0
Chicken Tender 100 g 115 19.4 0.4 0 0

Fish 100 g 196 22 12 0 0

Fish Basa 100 g 132 15 8 0 0
Fish Salmon 100 g 221 26 13 0 0
Fish Anchovy 100 g 131 20.4 4.9 0 0
Tuna 100 g 108 23.4 1 0 0
KingFish 100 g 181 25 9 0 0
King Mackerel 100 g 105 20.3 2 0 0
Rohu 100 g 97 17 1 4 0
Katla 100 g 111 19 2 3 3
Bhetki 120 g 110.6 21 1.4 0 0

Egg 100 g 143 12.6 9.9 0.8 0

Egg 1 pieces 69 6.3 5 0.4 0
Egg White 1 pieces 17 3.6 0.1 0.2 0
Egg White 100 g 48 10.9 0.2 0.7 0
Source
FatSecret

fittr
fittr
fittr
FatSecret
FatSecret
fittr
FatSecret
FitnessPal
FitnessPal
FitnessPal
Food quantity UoM Calories Protein Fat
Rice Boiled 100 gm 124 3 0
Rice raw 100 gm 325 3 0
Rice raw 40 gm 130 1.2 0

Mix Legumes 50 gm 58 0.5 0

Lentil 40 gm 138 10 0.4
Lentil 100 gm 352 24.6 1
Lentil Boiled 100 gm 133 8.3 1.3

Boiled Rajma 100 gm 127 8.7 0.5

Chawli cooked 100 gm 132 9 1
Chana Dal Boiled 100 gm 140 7.2 2.5
Chickpea Cooked 100 gm 139 7.1 2.8
Moong Dal (Split) 100 gm 346 24.7 1.25
Rajma Raw 100 gm 333 24 0.8
Chawli Raw 100 gm 336 23.52 1.3
Masoor Raw 100 gm 346 25 0
Toor Dal Raw 100 gm 335 22 1
Matki Raw 100 gm 362 23.4 0
Chori 100 gm 329 19.9 0.5
Vatana 100 gm 268 23.7 0
Chana Dal 100 gm 352 25 3
Urad Dal 100 gm 341 25.2 1.6
Chickpea Raw 100 gm 364 19.3 6

Soya Chunks Nur 100 gm 345 52 0.5

Soya Chunks Nure 15 gm 51.8 7.8 0.1

Wheat Atta 30 gm 37.95 1.35 0.21

Wheat Atta 90 gm 113.85 4.05 0.63
Wheat Atta 40 gm 50.6 1.8 0.28

Paneer 100 g 265 18.3 20.8

Soya Chunks Nutr 30 g 103.5 15.6 0.15
Lentil 40 gm 138 10 0.4
Carb Fibre Source
28 0 150 g
78 0 0
31.2

14 fresh/frozen
23.6 dried 60
63.4 10.7
20.4 7.1 150 g

22.8 6.4
24 9
23.3 6.1
22.5 6.4
59.1 7.9 Split Green Grams
60 16.8 Kidney Beans
60 10.6 Black Eyed Beans
60 12 Split Red Lentils
58 12 Yellow Pigeon Peas
63.8 10.6 Moth, Turkey, Dew Gram Beans
62.9 12.7 Red Chawli, Adzuki Beans
63.2 23.7 White & Green Peas
47 11 Split Bengal Gram
59 18.3 Split Black Gram
60.7 17.4 Bengal Gram

33 13
5 2

9
27 0
 12 0

2.5 0
9.9 3.9
23.6
 186 4.5 0

207 15 0.6

199.5 12.45 1.95

English Names
green gram
spilt green gram
split and skinned green gram
black eyed beans
red lentils
split red lentils
yellow pigeon peas
adzuki beans
turkish/dew gram
kidney beans

green peas
white peas

split bengal gram

split black gram
black gram beans
split and skinned black gram
 42 0

35.4 0

30.6 151

Hindi Names
mung
mung daal with skin
mung daal
chawli
masoor
masoor daal
toor daal
chori
moth
rajma

hari matar
safed matar

chana daal
urad daal with skin
urad
urad daal
 Name Quantity UoM Calories Protein

Dates 100 gm 312 2

Dates 20 gm 62.4 0.4

Sabudana Dry 25 gm 88 0
Potato Boiled 100 gm 87 2
Roasted Peanuts 20 gms 113 4.2
Oil 10 gm 90 0

Samak Rice, Varel, sama 100 gm 163 3

Kuttu Atta (Buckwheat) 100 gm 335 13
Curd (Dahi) MotherDairy 100 gm 62 3.7
Curd (Dahi) MotherDairy 50 gm 31 1.85
Sweet Potato 100 gm 86 1.6

fatsecret Pistachios Dry Roasted unsalted 100 gm 571 21.4

fatsecret Almonds Roasted Unsalted 100 gm 597 22.1
fatsecret Cashew Roasted Unsalted 100 gm 574 15.3
fatsecret Rasins (seedless) 100 gm 299 3.1
fatsecret Date 100 gm 282 2.5
fatsecret Apricot dried Sulfured 100 gm 241 3.4
fatsecret Walnut 100 gm 654 15.2
fatsecret Dried Cranberries 100 gm 308 0.1

Pistachios/Almonds/Cashew Unsalted Ro 100 gm 580.7 19.6

10 gm 58.1 2
40 gm 232.28 7.84
50 gm 290.35 9.8
Fat Carbs Fiber

0.3 76 4
0.06 15.2 0.8

0 22 0
0.1 20 1.8
9.2 4.2 1.4
10 0 0

1 32 4 50 gm 81.5 1.5 0.5 16 2

3.1 71 10 25 gm 83.75 3.25 0.775 17.75 2.5
3 5 0
1.5 2.5 0
0.1 20 3

45.9 27.7 10.3 20 gm 114.2 4.28 9.18 5.54 2.06

52.8 19.3 11.8 20 gm 119.4 4.42 10.56 3.86 2.36
46.4 32.7 3 20 gm 114.8 3.06 9.28 6.54 0.6
0.5 79.2 3.7 20 gm 59.8 0.62 0.1 15.84 0.74
0.4 75 8 20 gm 56.4 0.5 0.08 15 1.6
0.5 62.6 7.3 20 gm 48.2 0.68 0.1 12.52 1.46
65.2 13.7 6.7 20 gm 130.8 3.04 13.04 2.74 1.34
1.4 82.4 5.7 20 gm 61.6 0.02 0.28 16.48 1.14

48.4 26.6 8.4

4.9 2.7 0.8
19.36 10.64 3.36
24.2 13.3 4.2