There are enough confusions about what to eat and what not to eat and on top of that most of us fall prey to the bewildering information available on internet regarding calorie count of food items. So, here it is. Whether you are clean eater or a calorie watcher, unless you have consulted a nutritionist or dietician, it is difficult for anyone to maintain a stringent food habit with the exact calorie count.

Reaching calorie aims may seem a little tough, but with this Indian food items with calorie chart, we have tried to make it a little easier for you while you look out to develop a healthy lifestyle with a clean eating habit. This Indian food chart with calorie count has been designed by Gympik’s diet expert and Nutritionist, Sujetha Shetty to help the promising health enthusiasts and of course, normal individuals at a large, to make a sustainable diet plan while appending flexibility in meals and kick out the monotony of salad diet and those torturing fad diets.

Here is a list of foods of different category, groups etc. for you to plan and maintain a healthy diet plan:

Food Groups

Weight/Volume (g/ml)Energy (Kcals)

A. Cereals and Millets

Rice (Brown)100353.7
Rice Parboiled100351.5
Rice Raw milled100356.3
Wheat whole100321.9
Wheat flour100320.2
Bulgar wheat100341.7
Refined flour100351.8
Ragi100320.7
Rice flakes100353.7
Wheat semolina100333.6
Wheat vermicelli100332.6
Barley100315.7
Bajra100347.9
Jowar100334.1
Quinoa100328.3
Amaranth seed, Black100356.1

B. Grain legumes

Bengal gram, dal100329.1
Bengal gram, whole100287
Black gram whole100291.3
Cow pea, brown100320.2
Cow pea, white100320.2
Green gram dal100325.7
Green gram, whole100293.7
Horse gram, whole100329.5
Lentil dal100322.4
Peas, dry100303.2
Rajma, red100299.2
Red gram, dal100330.7
Red gram, whole100273.9
Soya bean, brown100381.4

C. Green leafy vegetables

Amaranth leaves10030.5
Beet greens10034.6
Brussels sprouts10044.2
Cabbage Chinese10017.9
Cabbage, green10021.5
Cauliflower leaves10035.4
Colocasia leaves, green10043.4
Drumstick leaves10067.3
Fenugreek leaves10034.4
Lettuce10021.7
Mustard leaves10030.3
Parsley10072.8
Radish leaves10026.05
Spinach10024.3

D. Other Vegetables

Ash gourd10017.4
Bamboo shoot, tender10016.2
Bitter gourd10020.7
Bottle gourd10010.9
Brinjal10025.3
Broad beans10029.3
Capsicum10016.2
Cauliflower10022.9
Celery stalk10016.4
Cho-Cho-Marrow10018.8
Cluster beans10040.1
Cucumber10019.5
French beans10024.3
Knol-Khol10016
Kovai10019.1
Ladies finger10027.4
Parwar10024.1
Peas,fresh10081.2
Plantain stem10039.4
Pumpkin10023.1
Ridge gourd10013.1
Snake gourd10012.4
Tomato10020.7
Zucchini, green10020

E. Roots and Tubers

Beetroot10035.6
Carrot10033.2
Potato brown10069.7
Radish,white10032.2
Sweet potato,brown100108.9
Tapioca10079.8
Yam10084.3

F. Fruits

Apple10062.3
Apricot, dried10031.5
Avocado100144.3
Banana100110.6
Blackberry fruit10054.2
Cherries red10059.7
Blackcurrants10054.2
Custard apple10098.9
Dates, dry100320.2
Fig10081.5
Grapes10060.7
Guava10032.2
Jack fruit10072.1
Sweet lime10027.2
Litchi10053.7
Mango10041.8
Musk melon10023.1
Orange10037.2
Papaya10023.9
Peach10040.1
Pear10037.5
Pineapple10043
Plum10056.8
Pomegranate10054.7
Raisins, black100305.6
Sapota10073.3
Strawberry10024.6
Watermelon10020.3
Wood apple10078.1

G. Condiments and Spices

Green chillies10045.6
Coriander seeds100268.8
Curry leaves10063.5
Garlic100123.8
Ginger, fresh10054.9
Mint leaves10037
Onion10048
Asafoetida100331.5
Cardamom, green100255
Red chillies100236.6
Cloves100186.6
Cumin seeds100304.4
Black cumin (Kalonji)100345
Fenugreek seeds100234.9
Nutmeg100463.6
Basil seeds10022
Anise seeds100153.3
Pepper, black100217.4
Poppy seeds100422.5
Turmeric powder100280.5

H. Nuts and Oil seeds

Almond100609.2
Arecanut dried100350.6
Cashew nut100582.6
Coconut dry100624
Coconut fresh100408.9
Gingelly seeds100507.6
Ground nut100520
Linseeds100443.8
Pine seed100594.1
Pistachio nuts100539.4
Sunflower seeds100586.2
Walnut100671
Flax seeds100534
Chia seeds100486

I. Sugars

Jaggery cane100353.7
Sugarcane, juice10057.8

J. Milk and Milk Products

Milk, whole, buffalo100107.3
Milk, whole, cow10072.8
Paneer100257.8
Khoa100315.9
Soy milk10054
Tofu10076

K. Egg, Poultry and Animal Meat

Egg, whole, raw100134.7
Egg white, raw10044.6
Egg, yolk, raw100296.8
Chicken, leg, skinless100383.6
Chicken, thigh, skinless100199.8
Chicken, breast, skinless100168.2
Chicken, liver100123.8
Goat100188
Sheep, shoulder100200.7
Sheep, chops100118.5
Beef, chops100139.8
Pork, shoulder100237.3
Pork, chops100178.7

Fish and seafood

Cat fish100108.9
Mackerel100101
Matha10092.9
Pomfret100123
Salmon100172.3
Sardine100152.2
Shark10095.1
Silver fish100132.6
Catla10094.1
Tuna100112.3
Crab10081.9
Lobster10089.6
Oyster10060.2
Tiger prawns10065.2
Clam10058
Squid10080

L. Fats and Oils

Ghee100920
Butter100717
Oil100900
Cheese100264.5

M. Miscellaneous foods

Coconut water10015.2

 

The list contains calorie charts of different food items that will help you to make your meal plan, even modify, recreate, and swap your meals with the foods of the same group and make your diets more flexible. However, we recommend you to consult an expert dietician for a tailor-made diet plan that not only will address your problem areas, but also help your body rejuvenate and repair. Let us know if you find this article helpful and we’ll get back to you with many more informative articles. Till then, stay fit, stay happy!

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