CALORIE CAHRT

VEGETABLES 100 g Cabbage Carrot Cauliflower Cucumber Onion Peas Potato Potato (fried- 1 cup) Potato (baked- 1 cup) Potato (mashed- 1 cup) Potato (boiled- 1 cup) Tomato (fresh) Karela 100g Shimla mirchi 100g FRUITS 100 g 45 48 30 12 50 93 97 450 100 245 83 21 20 25 Apple Banana Dates Guava Mango Melon Orange Watermelon Pear 100g 56 153 281 66 70 74 53 16 58 Almond 100g Walnut 100g Pop Corn 100g Sugar, 1 tsp 5 gr Honey/syrups 30g Ice cream, 1 scoop 30g Samosa 1 Piece Pakora 100g Puri Curry Chicken 100g Curry Vegetable 100g Lemon 01 Big Mac Big Mac (w/small fries) Orange Juice 7-Up Cola Cola Diet Macdonald Fries 105g Chicken McNuggets (6 piece) Mango Pickle (1 Piece) Mars Chocolate 100g Dairy Milk Chocolate 100g Kit Kat 100g 600 550 478 19 86 64 250 350 85 225 130 15 580 790 120 80 80 0 320 310 65 512 525 507

MEAT Beef(Grilled) 100g Chicken (Grilled) 100g Lamb(Grilled) 100g Sausage 100g Fish 100g Mutton 1 oz Sheekh Kabab Chicken Breast 100g Chicken Drumstick 100g Chicken Thigh 100g Chicken Wing 100g Chicken Stewed 100g Chicken Roast 100g Chicken Fry 100g Fillet Steak 100g Roast Beef 100g Chicken Quorma 100g Chicken Tikka 100g

278 132 282 300 110 75 150 110 119 119 126 151 165 187 191 136 165 155

Milk Products Milk180 ml Milk, skim180 ml Yoghurt 100 g Yoghurt(flav) 100 g White Cheese 100 g Cheddar Cheese 100 g Egg,1 Egg White Egg Yolk Butter 1TbS Margarine 1TbS Oil 1TbS Tea Condensed Milk 01 Cup Coffee without sugar

124 35 75 100 290 425 72 14 58 206 204 130 30 320 30

GRAINS 1Piece of White Bread 1Piece of Wheat Bread Biscuits 100 Dry Corn 100 Boiled Rice 100 Chapatti 1 Medium Paratha Roghni Naan Tandoori Naan Kulcha Naan Aloo Paratha Peshawari Naan Egg Fried Rice 100g

100 60 480 342 125 80 280 125 120 125 360 322 125