Vegetables

Qty.

Calories

Substitute

Calories

Calories saved

Fried Potato

1 cup

450

Baked Potato

100

350

Mashed Potato

1 cup

245

Boiled Potato

83

162

Fresh Peas

100 gm

109

French beans

30

79

Cooked Brinjal

100 gm

69

Cooked Pumpkin

33

36

Fresh Onion

1 no.

45

Fresh tomato

20

25

Stuffed & baked tomato

1 no.

58

4 Slices baked tomato

39

19

Baked Corn

1 no.

84

Shredded cabbage

24

60

Fresh carrot

1 no.

45

Cucumber

12

33

Fruits

Banana

1 no.

132

Apple

56

76

Mango

1 no.

122

Melon

74

48

Grapes

24 no.

70

One Plum

30

40

Pomegranate

100 gm.

90

Papaya

58

32

Pear

1 no.

84

One slice Pineapple

44

40

Date

100 gm

283

One Orange

68

215

Sweets & Desserts

Jalebi

100 gm

494

2 Gulab jamun

387

107

Rice carrot kheer

100 gm

226

Rice kheer

141

85

Sohan halwa

100 gm

399

Atta halwa

263

136

Rawa halwa

181

218

Gujia

100 gm

501

Maalpua

325

176

Cake with icing

1 piece

302

Cake without icing

218

84

Fruit Pie

160 gm

377

One Baked apple

80

297

Butter cookies

100 gm

482

Milk Biscuits

399

83

Boondi ladoo

1 no.

150

Sandesh

57

93

Custard

1 serving

205

Jelly

65

140

Pudding

1 serving

185

Fruit salad

80

105

Honey

1 tsp

64

Sugar

20

44

Jaggery

1 tsp

56

One Sugar cube

24

32

Fats & Oil

Groundnut oil

1 tsp

126

Ghee

45

81

Cream

1 tsp

50

Butter

36

14

Khoya

100 gm

421

Khoya without ghee

206

215

Paneer

100 gm

348

Cottage Cheese 1 tsp

27

321

Beverages

Tea with2 tsp cream & 2 tsp sugar

I cup

110

Tea with2 tsp milk & 2 tsp. Sugar

60

50

Coffee with2 tsp cream & 2 tsp sugar

1 cup

110

Coffee with2 tsp milk & 2 tsp. Sugar

60

50

Milk, buffalo

1 cup

206

Skimmed milk/butter milk

78/62

128/144

Milk, cow

1 cup

160

Skimmed milk/butter milk

70/62

90/98

Cocoa (1 tsp.)

1 cup

224

Cocoa (milk & water)

120

104

Orange juice

100 ml

96

Tomato juice

45

51

Alcohol(Rum/Whisky)

43 ml

105

Brandy 30ml/Beer 1 glass

73/100

32/5

Soft drink

1 bottle

85

Squash 1 glass

69

16

Snacks

Kachori

1 no.

190

Samosa

103

87

Patti

1 no.

201

Cutlet

126

75

Potato vada

1 no.

118

Dahi vada

83

35

Potato bhajia

4 no.

240

Onion bhajia 6

197

43

Chaat

100 gm

474

Bhelpuri

182

292

Potato chips

20 gm

108

Peanuts roasted (1 tbsp)

86

22

Walnuts

10 halves

128

Pistachio nuts(30)

88

40

Meats/Poultry

Fried/scrambled egg

1 no.

120

Boiled egg

77

43

Mutton leg roasted

1 serving

220

Chicken Roast

189

31

Mutton liver fried

50 gm

142

Mutton kidney fried

100

42

Mutton uncooked

100 gm

194

Beef/Pork

114

80

Pomfret Fried

1 serving

205

Mackerel fried

136

69

Salmon

100 gm

199

Prawns without shell

104

95

Cereal Foods

Wheat paratha

1

304

Wheat poori 1

68

236

Bajra/Jowar chapatti

1

108/106

Wheat chapatti

40

68/66

Boiled rice

140 gm

238

Idli (2 Piece)

130

108

Idli (rice)

2

130

Idli (rawa)

16

114

Upama

260 gm

397

Sada Dosa 1

210

187

Pulses

Bengal gram Roast

100 gm

369

Bengal gram cooked

105

264

Black gram cooked

105

264

Green gram cooked

105

264

Lentil gram cooked

105

264

Red gram cooked

105

264

Masoor dal with rice

100 gm

188

Mixed pulses with vegetables

88

100

Bean sprouts salad

1 serving

85

Moong sprout salad

53

32