Cereals
30 grams of the following cereals give 100 calories:
| Particulars | Cooked food |
| Bajra | 2 Chapatti |
| Bread | 2 Slices |
| Corn flakes | 2 to 3 cup |
| Idly | 2 number |
| Macaroni | 2 to 3 cups |
| Corn flour | 1 cup kali or pudding |
| Oats | 1½ cup porridge |
| Rice | 1 cup boiled |
| Rice flour | 1 cup kali or pudding |
| Puffed rice or pori | 2 cups |
| Sago or Sabudana | 3 cup porridge |
| Semolina or Rawa | 1 cup upma |
| Vermicelli | 1 cup upma |
| Wheat flour | Chapatti |
| Wheat flour | Paratha |
| Wheat Rawa | 1 cup upma |
Legumes and pulses
30 grams of the following cereals give 100 calories (Raw):
| Particulars | Cooked food |
| Bengal gram (roasted) | 1/3 cup |
| Bengal gram | ¾ cup boiled |
| Bengal gram dal | ¾ cup boiled |
| Black gram dal | 1 cup boiled |
| Dried peas | ½ cup boiled |
| Green gram | 1 cup boiled |
| Green gram dal | ¾ cup boiled |
| Black kidney bean or Rajmah | ½ cup boiled |
| Red gram dal or Toor dal | 1 cup boiled |
| Roasted bengal gram | 1/3 cup |
Non vegetarian
Following quantities give 100 calories:
| Particulars | Cooked food |
| Beef | 100 grams |
| Brain | 100 grams |
| Chicken | 100 grams |
| Crab | 150 grams |
| Egg | 1 |
| Mutton | 50 grams |
| Prawns | 100 grams |
| Sea fish | 50 grams |
Vegetarian
The following quantity gives 30 calories:
| Particulars | Cooked food |
| Amaranth | ½ cup boiled |
| Bitter gourd | ½ cup boiled |
| Brinjal | ½ cup boiled |
| Broad beans | ½ cup boiled |
| Cabbage | ½ cup boiled |
| Cauli flower | ½ cup boiled |
| Chayote (or) Chow chow | ½ cup boiled |
| Cucumber | ½ cup boiled |
| Drumstick | ½ cup boiled |
| Fenugreek leaves | ½ cup boiled |
| Beans | ½ cup boiled |
| Green papaya | ½ cup boiled |
| Siru keerai or Greens | ½ cup boiled |
| Green tomato | ½ cup boiled |
| Kohlrabi greens (or) Knol khol | ½ cup boiled |
| Ladys finger | ½ cup boiled |
| Paruppu keerai | ½ cup boiled |
| Pumpkin | ½ cup boiled |
| Radish | ½ cup boiled |
| Ridge gourd | ½ cup boiled |
| Tomato | ½ cup boiled |
| Snake gourd | ½ cup boiled |
| Spinach (or) Palak | ½ cup boiled |
The following quantity gives 50 - 60 calories:
| Particulars | Cooked food |
| Beetroot | ½ cup |
| Cola cassia | ½ cup |
| Cluster beans | ½ cup |
| Double beans | ½ cup |
| Peas | ½ cup |
| Plantain (Green) | ½ cup |
| Potato | ½ cup |
| Yam | ½ cup |
Fruits
The following Raw fruits give 40 calories:
| Particulars | Gram | Cooked food |
| Amla | 65 | 4-5 No |
| Apple | 65 | 1 small |
| Banana | 35 | ½ No |
| Custard Apple | 40 | 1 small |
| Dates | 30 | 3 No’s |
| Grapes(black) | 20 No’s | |
| Mango | 55 | 1 small |
| Orange | 100 | 1 No |
| Papaya | 100 | 2” or 3” piece |
| Pine apple | 100 | 1 piece |
| Plums | 80 | 2 No’s |
| Guava | 80 | 1 No’s |
| Jack Fruit | 45 | 2 pieces |
| Jambu | 55 | 10 No’s |
| Lime | 100 | 3 No’s |
| Sapota | 40 | 1 Small |
| Strawberry | 100 | 10 No’s |
| Sweet lime | 100 | 1 No’s |
| Water melon | 200 | 1 Piece |
Milk
Following quantities give 100 calories:
| Particulars | Quantity |
| Curd(Cow’s) | 1 Cup |
| Curd (Buffalo) | ½ Cup |
| Khoya (Cow’s) | 30 grams |
| Khoya (Buffalo) | 25 grams |
| Milk(Cow’s) | 1 Cup |
| Milk(Buffalo) | ½ Cup |
Nuts and Oil seeds
Following quantities give 100 calories:
| Particulars | Quantity |
| Badam(10-12) | 15 grams |
| Cashew nuts | 15 grams |
| Ground nuts | 20 grams |
| Figs | 20 grams |
| Raisins | 30 grams |
| Coconut | 15 grams |
Fats
Following quantities give 90 calories:
| Particulars | Quantity |
| Butter | 2Teaspoons |
| Ghee | 2Teaspoons |
| Oil | 2Teaspoons |
| Vanasoathi | 2Teaspoons |
Sweet
Following quantities give 100 calories:
| Particulars | Quantity |
| Glucose(5 Teaspoons) | 25 gram |
| Honey(5Teaspoons) | 35gram |
| Jaggery | 25 gram |
| Sugar(5Teaspoons) | 25 gram |
Soups
Following quantities give 100 calories:
| Particulars | Quantity |
| Mutton Soup | ¾ cup |
| Chicken soup | ¾ cup |
| Vegetable soup | 9 cup |
| Tomato soup | 1 cup |
| Vegetable cream soup | 1 cup |
| Tea | 1 cup with 150 ml milk but no sugar |
| Tomato juice | 400ml |
| Rasam | 9 cup |
Beverages
Following food gives 100 calories:
| Alcoholic Drinks | Quantity |
| Beer | ¼ - ½ Bottle |
| Brandy | ¼ - ½ small peg |
| Jin | ¼ - ½ small peg |
| Rum | ¼ - ½ small peg |
| Whisky | ¼ - ½ small peg |
| Beverages | Quantity |
| Orange Juice | 150 ml |
| Apple Juice | 100ml |
| Butter Milk | 150 lm out of curd |
| Tender Coconut water | 400ml |
| Coffee | 150ml without sugar |
| Commercial Drinks | Quantity |
| Coco cola | 350ml |
| Cola Lite | 350ML |
| Limca | 400ml |
| Thums Up | 250ml |
Miscellaneous foods
Following foods give 100 calories:
| Sweets/Savouries | Quantity |
| Badam Halwa | 20 gram |
| Burfi | 20 gram |
| Dhal Vada | 25 gram |
| Dokla | 30 gram |
| Gulab Jamoon (one) | 25 gram |
| Jelabi (one) | 25 gram |
| Mixture | 20 gram |
| Murukku | 20 gram |
| Mysore Pak | 30 gram |
| Nan Katai | 20 gram |
| Pakoda | 50 gram |
| Peda (one) | 70 gram |
| Potato Chips | 20 gram |
| Potato Kachori (one) | 60 gram |
| Rasagulla (one) | 30 gram |
| Samosa (one) | 40 gram |
| Sohan Halwa | 25 gram |
| Sooji Halwa | 30 gram |
| Sweet Appam | 40 gram |
| Sweet Kolukkattai | 50 gram |
| Topioca Chips | 15 gram |
| Biscuits | Quantity |
| Ginger Biscuits | 4 No’s |
| Glucose Biscuits | 3 No’s |
| Marie Biscuits | 3 ½ No’s |
| Orange Cream | 2 No’s |
| Salt Biscuits | 6 No’s |
| Supplements | Quantity |
| Bournvita | 25gms |
| Complan | 22gms |
| Horlicks | 25gms |
| Spert | 30 gms |
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