calories table

Vegetables (per 100 grams) Calories
Cabbage 45
Carrot 48
Cauliflower 30
Corn (baked) 84
Cucumber 12
Eggplant (Fresh) 24
Eggplant (Cooked) 69
Fenugreek (methi) 49
French Beans 26
Lettuce 21
Onion 50
Peas 93
Potato 97
Potato (fried- 1 cup) 450
Potato (baked- 1 cup) 100
Potato (mashed- 1 cup) 245
Potato (boiled- 1 cup) 83
Pumpkin (cooked) 33
Spinach 26
Tomato (fresh) 21
Tomato (stuffed and baked) 58
Tomato (baked) 39

Fruits (per 100 grams) Calories
Apple 56
Banana 153
Black Grapes 45
Chickoo 94
Cherries 70
Dates 281
Guava 66
Litchies 61
Mango 70
Melon 74
Orange 53
Papaya 32
Peach 50
Pears 51
Pineapple 46
Plums 56
Pomegranate 77
Watermelon 16

Cereals (per 100 grams) Calories
Bajra 360
Maize flour 355
Rice 325
Wheat flour 341

Breads (per slice) Calories
Chapati (wheat bread) (medium) 119
White bread 60
Paratha (not stuffed) 280

Desserts (per 100 grams) Calories
Biscuits 399
Boondi ladoo 150
Cake (with icing) 302
Cake (without icing) 218
Cookies (butter cookies) 482
Custard 205
Fruit pie 236
Fruit salad 80
Gujia 501
Gulab Jamun 387
Halwa (atta) 263
Halwa (rawa) 181
Halwa (sohan halwa) 399
Jalebi 494
Jelly 65
Kheer (rice) 141
Kheer (rice-carrot) 226
Maalpua 325
Sandesh 57

Milk and Milk Products (per cup) Calories

Buffalo milk 115
Butter (100gms.) 750
Buttermilk 19
Cheese 315
Cow milk 100
Cream (100gms) 210
Ghee (100gms) 910
Skimmed milk 45

Miscellaneous Calories
Coconut water (100 ml) 25
Coffee 40
Honey (1 tbsp) 90
Orange juice (100 ml) 47
Sugar (1 tbsp) 48
Tea 30
Tomato juice (100ml) 22



Estimated calorie burning for common activities based on 135 lbs woman
10% more calories will be burnt for every 15 lbs over 135 lbs.
10% less calories will be burnt for every 15 lbs below 135 lbs.


Activity (30 minutes) Calories

Aerobic Dance 178
Basketball 258
Bicycling (10 mph, level ground) 189
Bowling (competitive) 108
Canoeing (vigorous) 192
Croquet 111
Field Hockey 249
Fishing 114
Golf (carrying clubs) 162
Golf (power cart) 108
Handball (leisure) 270
Handball (vigorous) 297
Horseback riding (galloping) 255
Horseback riding (trotting) 204
Horseback riding (walking) 75
Ice skating (fast pace) 315
Ice skating (slow pace) 199
Judo 363
Jumping rope 223
Mountain climbing 270
Rowing machine 378
Roller skating (fast pace) 315
Roller skating (slow pace) 199
Running (5.5 mph) 295
Running (7.5 mph) 426
Skiing (cross-country, 2.5 mph) 252
Skiing (cross-country, 8.0 mph) 459
Skiing (downhill) 247
Sleeping 32
Squash 393
Swimming (breast stroke, 1.0 mph) 300
Swimming (crawl, fast) 291
Swimming (back stroke) 341
Tennis (singles) 216
Tennis (doubles) 162
Volleyball 93
Walking (3.0 to 3.5 mph) 130


Breakfast Cereal Calorie Counter
Calorie content Fat grams
Bran Flakes, Kelloggs (45g)
144 1.1
Corn Flakes, Kelloggs (45g)
167 0.4
Corn Flakes, Crunchy Nut, Kelloggs (45g)
176 1.6
Porridge Oats, Scots, Quaker (45g)
166 3.6
Rice Krispies, Kelloggs (45g)
171 0.5
Shredded Wheat, Nestle (2 pieces/44g)
143 0.9
Special K, Kelloggs (45g)
166 0.5
Weetabix (2 biscuits/37½g)
129 1.0
Calories in Alcohol
Calorie content Fat grams
Calories in a Baileys Irish Cream (37ml)
129 5.8
Calories in a pint of beer
182 0
Calories in a pint of Guinness
170 0
Calories in gin, 40% alcohol (25ml)
55 0
Calories in sherry (50ml)
68 0
Calories in wine (1 glass/120ml)
87 0
Calories in vodka, 40% alcohol (25ml)
55 0
Calories in Bread and Bakery
Calorie content Fat grams
Calories in a bagel (85g)
216 1.4
Calories in a biscuit (15g)
74 3.3
Calories in a low fat biscuit (14g)
65 2.3
Calories in bread, white (1 slice/37g)
84 0.6
Calories in bread, wholemeal (1 slice/36g)
79 1.0
Calories in a Danish pastry (67g)
287 17.4
Calories in a doughnut (49g)
140 2.0
Calories in a hot cross bun (70g)
205 3.9
Calories in a jaffa cake (12g)
46 1.0
Calories in a scone (70g)
225 7.6
Calories in Eggs and Dairy
Calorie content Fat grams
Calories in butter (10g)
74 8.2
Calories in cheese, cheddar (40g)
172 14.8
Calories in cheese, cream (34g)
58 4.8
Calories in eggs, size 3 (57g)
84 6.2
Calories in milk, semi skimmed (200ml)
96 3.2
Calories in Fruit
Calorie content Fat grams
Calories in an apple (112g)
53 0.1
Calories in an avocado pear (145g)
275 28.3
Calories in a banana (150g)
143 0.5
Calories in grapes (50g)
30 0.1
Calories in melon (1oz/28g)
7 0.1
Calories in an orange (160g)
59 0
Calories in a pear (170g)
68 0.2
Calories in strawberries (1oz/28g)
7 0

Calories in Indian Food
Calorie content Fat grams
Calories in Bombay Potato (200g)
202 10.4
Calories in an Onion Bhaji (22g)
65 5.1
Calories in a Chicken Korma (300g)
498 31.0
Calories in a Chicken Tikka (150g)
232 6.2
Calories in a poppadum (12g)
49 2.2
Calories in a Samosa (50g)
126 6.6
Calories in Vegetables
Calorie content Fat grams
Calories in carrots (60g)
13 0.2
Calories in celery (40g)
2 0.1
Calories in chips (100g)
253 9.9
Calories in peas (60g)
32 0.4
Calories in a jacket potato (180g)
245 0.4
Calories in a salad (100g)
19 0.3
Calories in Chicken and Meat
Calorie content Fat grams
Calories in bacon (1 rasher/25g)
64 4.0
Calories in a chicken breast (200g)
342 13.0
Calories in gravy, beef (83ml)
45 2.7
Calories in ham (1 slice/30g)
35 1.0
Calories in a kebab (168g)
429 28.6
Calories in Chinese Food
Calorie content Fat grams
Calories in Chinese bean sprouts (150g)
92 8.6
Calories in Beef in black bean (386g)
432 16.6
Calories in Chicken and Cashew (350g)
311 14.0
Calories in Chicken Balls (1 ball/46g)
45 2.2
Calories in Egg Fried Rice (200g)
250 3.0
Calories in Chocolate and Sweets
Calorie content Fat grams
Calories in chocolate (100g)
530 29.9
Calories in a Cadbury's Creme Egg (39g)
174 6.2

Calories in chocolate ice cream (50g)
159 10.4
Calories in Jelly Babies (1 baby/6g)
20 0.0
Calories in a Mars Bar (65g)
294 11.4
Calories in popcorn (100g)
405 7.7
Calories in low cal sweetener (1 tsp/1g)
4 0.0
Calories in Drinks
Calorie content Fat grams
Calories in coffee (1 cup/220ml)
15.4 0.9
Calories in a can of coke (330ml)
139 0.0
Calories in orange juice (1 glass/200ml)
88 0.0
Calories in tea (1 mug/270ml)
29 0.5
Calories in Fast Food
Calorie content Fat grams
Calories in a Big Mac (215g)
492 23.0
Calories in a cheeseburger
379 18.9
Calories in Kentucky Fried Chicken (67g)
195 12.0
Calories in a hamburger (108g)
254 7.7
Calories in Pizza Deluxe (1 slice/66g)
171 6.7
Calories in Pizza (½ pizza/135g)
263 4.9
Calories in Potato Wedges (135g)
279 13.0
Calories in Low Calorie and Low Fat Foods
Calorie content Fat grams
Calories in cheese spread, low fat (50g)
56 1.5
Calories is Chicken Tikka Masala, low fat (400g)
360 4.0
Calories in low fat cookies (23g)
82 1.0
Calories in garlic bread, low fat (84g)
94 2.7
Calories in a hot cross bun, low fat (65g)
161 1.7
Calories in a low calorie ice cream (60g)
71 3.6
Calories in low calorie mayonnaise (11g)
33 3.3
Calories in low calorie lasagne (300g)
255 9.0
Calories in a rice cake (10g)
38 3.2
Calories in a low calorie chicken sandwich (169g)
270 4.2