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) 100 353.7
Rice Parboiled 100 351.5
Rice Raw milled 100 356.3
Wheat whole 100 321.9
Wheat flour 100 320.2
Bulgar wheat 100 341.7
Refined flour 100 351.8
Ragi 100 320.7
Rice flakes 100 353.7
Wheat semolina 100 333.6
Wheat vermicelli 100 332.6
Barley 100 315.7
Bajra 100 347.9
Jowar 100 334.1
Quinoa 100 328.3
Amaranth seed, Black 100 356.1

B. Grain legumes

Bengal gram, dal 100 329.1
Bengal gram, whole 100 287
Black gram whole 100 291.3
Cow pea, brown 100 320.2
Cow pea, white 100 320.2
Green gram dal 100 325.7
Green gram, whole 100 293.7
Horse gram, whole 100 329.5
Lentil dal 100 322.4
Peas, dry 100 303.2
Rajma, red 100 299.2
Red gram, dal 100 330.7
Red gram, whole 100 273.9
Soya bean, brown 100 381.4

C. Green leafy vegetables

Amaranth leaves 100 30.5
Beet greens 100 34.6
Brussels sprouts 100 44.2
Cabbage Chinese 100 17.9
Cabbage, green 100 21.5
Cauliflower leaves 100 35.4
Colocasia leaves, green 100 43.4
Drumstick leaves 100 67.3
Fenugreek leaves 100 34.4
Lettuce 100 21.7
Mustard leaves 100 30.3
Parsley 100 72.8
Radish leaves 100 26.05
Spinach 100 24.3

D. Other Vegetables

Ash gourd 100 17.4
Bamboo shoot, tender 100 16.2
Bitter gourd 100 20.7
Bottle gourd 100 10.9
Brinjal 100 25.3
Broad beans 100 29.3
Capsicum 100 16.2
Cauliflower 100 22.9
Celery stalk 100 16.4
Cho-Cho-Marrow 100 18.8
Cluster beans 100 40.1
Cucumber 100 19.5
French beans 100 24.3
Knol-Khol 100 16
Kovai 100 19.1
Ladies finger 100 27.4
Parwar 100 24.1
Peas,fresh 100 81.2
Plantain stem 100 39.4
Pumpkin 100 23.1
Ridge gourd 100 13.1
Snake gourd 100 12.4
Tomato 100 20.7
Zucchini, green 100 20

E. Roots and Tubers

Beetroot 100 35.6
Carrot 100 33.2
Potato brown 100 69.7
Radish,white 100 32.2
Sweet potato,brown 100 108.9
Tapioca 100 79.8
Yam 100 84.3

F. Fruits

Apple 100 62.3
Apricot, dried 100 31.5
Avocado 100 144.3
Banana 100 110.6
Blackberry fruit 100 54.2
Cherries red 100 59.7
Blackcurrants 100 54.2
Custard apple 100 98.9
Dates, dry 100 320.2
Fig 100 81.5
Grapes 100 60.7
Guava 100 32.2
Jack fruit 100 72.1
Sweet lime 100 27.2
Litchi 100 53.7
Mango 100 41.8
Musk melon 100 23.1
Orange 100 37.2
Papaya 100 23.9
Peach 100 40.1
Pear 100 37.5
Pineapple 100 43
Plum 100 56.8
Pomegranate 100 54.7
Raisins, black 100 305.6
Sapota 100 73.3
Strawberry 100 24.6
Watermelon 100 20.3
Wood apple 100 78.1

G. Condiments and Spices

Green chillies 100 45.6
Coriander seeds 100 268.8
Curry leaves 100 63.5
Garlic 100 123.8
Ginger, fresh 100 54.9
Mint leaves 100 37
Onion 100 48
Asafoetida 100 331.5
Cardamom, green 100 255
Red chillies 100 236.6
Cloves 100 186.6
Cumin seeds 100 304.4
Black cumin (Kalonji) 100 345
Fenugreek seeds 100 234.9
Nutmeg 100 463.6
Basil seeds 100 22
Anise seeds 100 153.3
Pepper, black 100 217.4
Poppy seeds 100 422.5
Turmeric powder 100 280.5

H. Nuts and Oil seeds

Almond 100 609.2
Arecanut dried 100 350.6
Cashew nut 100 582.6
Coconut dry 100 624
Coconut fresh 100 408.9
Gingelly seeds 100 507.6
Ground nut 100 520
Linseeds 100 443.8
Pine seed 100 594.1
Pistachio nuts 100 539.4
Sunflower seeds 100 586.2
Walnut 100 671
Flax seeds 100 534
Chia seeds 100 486

I. Sugars

Jaggery cane 100 353.7
Sugarcane, juice 100 57.8

J. Milk and Milk Products

Milk, whole, buffalo 100 107.3
Milk, whole, cow 100 72.8
Paneer 100 257.8
Khoa 100 315.9
Soy milk 100 54
Tofu 100 76

K. Egg, Poultry and Animal Meat

Egg, whole, raw 100 134.7
Egg white, raw 100 44.6
Egg, yolk, raw 100 296.8
Chicken, leg, skinless 100 383.6
Chicken, thigh, skinless 100 199.8
Chicken, breast, skinless 100 168.2
Chicken, liver 100 123.8
Goat 100 188
Sheep, shoulder 100 200.7
Sheep, chops 100 118.5
Beef, chops 100 139.8
Pork, shoulder 100 237.3
Pork, chops 100 178.7

Fish and seafood

Cat fish 100 108.9
Mackerel 100 101
Matha 100 92.9
Pomfret 100 123
Salmon 100 172.3
Sardine 100 152.2
Shark 100 95.1
Silver fish 100 132.6
Catla 100 94.1
Tuna 100 112.3
Crab 100 81.9
Lobster 100 89.6
Oyster 100 60.2
Tiger prawns 100 65.2
Clam 100 58
Squid 100 80

L. Fats and Oils

Ghee 100 920
Butter 100 717
Oil 100 900
Cheese 100 264.5

M. Miscellaneous foods

Coconut water 100 15.2

 

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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