CALORIES CHART

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

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