DAIRY PRODUCTS
Food Amount Calories CHO Protein Total Fat(gm)
(gm) (gm)
Whole Milk 1cup 146 11 8 8
(244ml)
Yogurt 1cup 137 19 14 1
(245ml)
Cottage Cheese 1 oz 162 6 28 2
Low sodium (225gm)
,low fat
Butter Milk 1 cup 98 12 8 2
(245ml)
Soy milk 1 cup 120 11 9 5
(245ml)
GRAIN PRODUCTS
Food Amount Calories CHO Protein Total Fat(gm)
(gm) (gm)
Roti Small 145 30 6 1
(55gm)
Roti Medium 291 62 12 2
(110 gm)
Tandoori Roti Medium 270 60 10 2
(100gm)
Pratha ( one tea Medium 600
spoon desi
ghee)
Roghni Roti( Medium 571
1tea spoon 110
olive oil+milk)
Brown , cooked 1 cup 216 45 5 2
Wheat flour 1 cup 419 88 12 1
Oat bran 110 gm 280 59 12 1
(cooked)
Wheat cereal 1 cup 104 24 3 1
Bran 1 slice 65 12 3 1
bread(wheat) 26 gm
FRUITS & FRUIT JUICES
Food Amount Calories CHO Protein Total
(gm) (gm) Fat(gm)
Apple 1 med 81 21 - -
Apple juice 1 Cup 117 29 - -
Apricot 1 17 4 - -
Banana 1 med 109 28 1 1
Cherries 1 cup 88 22 2 -
Dates 5 116 31 1 -
Figs (dried) 2 97 25 1 -
Grape fruit ½ 37 9 1 -
Grape fruit juice 1 cup 94 22 1 -
Lemon 1 17 5 1 -
Lemon juice 1 Tbsp 3 1 - -
Mango 1 med 135 35 1 1
Melons 1/8 24 6 - -
melon
Oranges 1 62 15 - -
Orange juice 1 cup 112 26 2 -
Papayas 1 119 30 - -
Peaches 1 42 11 - -
Pears 1 98 25 - -
Pineapple 1 cup 76 19 - -
Pineapple juice 1 cup 198 51 1 -
Food Amount Calories CHO Protein Total
(gm) (gm) Fat(gm)
Plums 1 36 9 1 -
Prunes dried 5 100 26 1 -
Prune juice 1 cup 182 45 2 -
Raisins 1 cup 435 115 5 1
strawberries 1 berry 5 1 - -
Watermelon 1 cup 11 1 1 -
LEGUMES, NUTS, SEEDS
Food Amount Calories CHO Protein Total
(gm) (gm) Fat(gm)
Almonds 60peace 546 7.0 20.2 46.9
(100gm)
Cashew 50 peace 156 8.5 5.2 12.4
(100gm)
Coconut, raw 1 cup
854
9.0 34.6 72.5
Peanuts
Pistachio nuts 200
713 35.8 26.4 56.9
peace
(100gm)
16.5 18.3 78.3
Walnuts 25 peace
785
(100gm)
9.0 3.0
Soybeans 1 cup 8.0
100
cooked
Kidney ,red 1 cup 620 112.8 41.5
Fig 100gm= 127.1 6.6
1.9
13 peace 496
100 24.0 2.0
Dry apricot
Resins 240
peace
(100 gm)
pine nuts 400
Peace 178 5.5 3.3 17.3
(100gm)
LEGUMES
Food Amount Calories CHO Protein Total
(gm) (gm) Fat(gm)
Sunflower seed 100 gm 605 22.5 49.0
Kidney beans 100 gm 333 23.6 0.8
Mung bean 100 gm 347 23.9 -
Lentil 100 gm 338 28.1 1.0
pigeon 100 gm 567 25.6 49.2
MEAT & MEAT PRODUCTS
Food Amount Calories CHO Protein Total
(gm) (gm) Fat(gm)
Beef 3 oz 115 4 22 1.90
Beef liver 3 oz 123 4 19.7 3.10
Mutton 3 oz 122 4 20 3.40
Chicken breast ½ breast 364 13 35 18
Chicken thigh 1 238 8 19 14
Chicken wing 1 159 5 10 11
Chicken liver 1 31 - 5 1
Fish 3 oz
Egg ,raw 50gm 74 1 6 5
Egg ,fried 46gm 92 1 6 7
Egg white ,raw 33gm 17 1 4 1
Egg yolk,raw 17gm 55 1 3 5
SUGAR & SWEETS
Food Amount Calories CHO Protein Total
(gm) (gm) Fat(gm)
Honey 1 Tbsp 64 17 - -
Brown sugar 1 cup 545 141 - -
Molasses 1 Tbsp 47 12 - -
VEGETABLES & VEGETABLE PRODUCTS
Food Amount Calories CHO Protein Total
(gm) (gm) Fat(gm)
Broccoli raw 1 cup 25 5 3 -
Cabbage raw 1 cup 18 4 1 -
Cabbage 1 cup 33 7 2 1
cooked
Carrots 1 31 7 1 -
Cauliflowers 1 cup 29 5 2 1
raw
Celery raw 1 stalk 6 1 - -
Cucumber 1 cup 14 3 1 -
Eggplant 1 cup 28 7 1 -
Garlic 1 clove 4 1 - -
Lettuce, raw 1 head 21 4 2 -
Iceberg 1 head 65 11 5 -
Mushrooms , 1 cup 18 3 2 -
Food Amount Calories CHO Protein Total
(gm) (gm) Fat(gm)
Onion 1 cup 61 12 2 -
Parsley, raw 10 4 1 - -
springs
Peas, raw 1 cup 64 11 5 -
Pepper 1 pepper 18 4 1 -
Potato 1 potato 220 51 5 -
,baked/skin
Radish 1 radish 1 - - -
med
Soybeans, 1 cup 7 1 1 -
green cooked
Spinach 1 leaf 2 - - -
Spinach ,raw 1 cup 7 1 1 -
Sweet potato 1 150 35 3 -
Baked w /skin
Tomato raw, 1 cup 38 8 2 -
chopped
Turnip green 1 cup 29 6 2 -
,raw
FATS & OILS
Food Amount Calories CHO Protein Total
(gm) (gm) Fat(gm)
Butter 1 tabs 100 1 1 11
14gm
Olive oil extra 1 tabs 126 0 0 14
virgin 14gm
Canola oil 1 tabs 124 0 0 14
14gm
Desi ghee 1 tabs 135 0 0 15
14gm
