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nutrient-value

Nutritive values of Indian Cooked Foods

Nutritive Value of Indian Foods with approximate calorific values in K Cal. This chart is most useful in calculating the calories in your daily diet.

Approximate Nutritive Values of Cooked Foods

Item No. of Servings Weight of Cooked Preparation (gm) Energy (Kcal.) Fat (gm) Protein  (gm)
I. Cereal preparations
Rice 1 K 100 110 0.1 2
Idli 1 60 75 0.1 2
Plain dosa 1 40 125 3 3
Masala dosa 1 100 200 6 4
Phulka 1 35 80 0 3
Paratha 1 50 150 4 4
Upma 1 K 130 200 9 5
Sevian Upma 1 K 80 130 4 3
Bread toasted 2 slices 50 170 1 4
Poha (Avalakki) 1 K 100 200 9 2
Dhalia 1 K 140 165 7 5
Kichidi 1 K 100 210 7 4
Poori 1 25 80 3 2
II. Pulse preparations
Plain dhal 1 K 140 170 4 10
Sambar 1 K 160 81 2 4
Chole/Sundal 1 K 150 115 5 7
III. Vegetable preparations
With gravy 1 K 130 130 7 3
Dry 1 K 100 115 7 2
Bagara Baigan 1 K 170 230 20 3
Vegetable Kofta 1 K 145 220 14 4
IV. Fried Snacks
Bajji 1 7 35 3 0.5
Samosa 1 65 210 12 2
Kachori 1 45 200 12 3
Potato Bonda 1 40 100 5 3
Sago vada 1 30 100 6 1
Masala vada 1 20 56 2 2
Uddin Vada 1 20 65 3 3
Dahi vada 1 80 170 9 5
Vegetable cutlet 1 30 70 5 1
V. Chutneys
Coconut/groundnuts/til/coriander 1 tbsp 25 64 5 3
Tomato 1 tbsp 20 10 0.3 0.3
VI. Bakery products
Biscuits 2 40 220 14 3
Cake 1 40 220 13 3
Vegetable puff 1 60 170 10 3
VIII. Sweets
Laddu, burfi etc. 1 60 250 15 8
Halwa (Suji) 1 K 130 430 20 3
Double ka meetha 1 K 105 280 18 4
Custard/puddings 1 K 110 180 6 5
Chikki 2 60 300 12 8
Jam/Jelly 1 tsp. 7 20
Note : 1K = 1 Katori / Bowl = 150 ml Volume.
Source : Diet and Heart Disease, National Institute of Nutrition, India.
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