Calories Chart

A rough estimation of calories in some food items for those people who are calorie conscious.

Vegetables per 100 gms: Cabbage Carrot Methi (Fenugreek) Spinach Onion Potato Brinjal (Eggplant) Cauliflower French beans Peas Tomato Lettuce	45 48 49 26 50 97 24 30 26 93 21 21	Fruits per 100 gms: Apple Banana Chickoo Cherries Dates Guava Black grapes Litchies Mangoes Orange Papaya Peach Pears Pineapple Plums Pomegranate Watermelon	56 153 94 70 281 66 45 61 70 53 32 50 51 46 56 77 16
Cereals per 100 grams: Bajra Maize Rice Wheat	360 355 325 341	Breads per piece: 1 medium chapathi 1 slice white bread 1 paratha (No filling)	119 60 280
Milk & its products per cup: Cow milk Buffalo milk Skimmed milk Buttermilk Cheese 100 gms butter 100 gms cream 100 gms ghee	100 115 45 19 315 750 210 910	Others: 1 tbsp sugar 1 tbsp honey 100 ml coconut water Coffee Tea 100 ml orange juice 100 ml tomato juice	48 90 25 40 30 47 22

Solid Weight Conversions
1/2 oz. 1 oz. 2 oz. 3 oz. 4 oz. 5 oz. 6 oz. 8 oz. 12 oz. 16 oz.	15 gms 30 gms 55 gms 85 gms 115 gms 140 gms 170 gms 225 gms 340 gms 455 gms	Cereals: 1 cup rice 1 cup ragi 1 cup soaked chana dal 1 cup soaked rice 1 cup soaked urad dal 1 cup whole wheat 1 cup juar 1 cup roasted coffee seeds 1 cup maize 1 cup moong dal 1 cup chana dal 1 cup soya beans	200 gms 200 gms 180 gms 200 gms 160 gms 180 gms 200 gms 90 gms 200 gms 200 gms 190 gms 200 gms	General Items: 1 cup butter 1 cup bread crumbs 1 cup minced meat 1 cup granulated sugar 1 cup roasted coffee seeds 1 cup yogurt 1 tsp sugar 1 tbsp flour 1 tbsp salt	150 gms 70 gms 200 gms 160 gms 90 gms 200 gms 5 gms 25 gms 10 gms

		Herbs: 1 cup chopped ginger 1 cup garlic flakes 1 cup sambar onions	120 gms 140 gms 140 gms	Spices: 1 cup pepper 1 cup curry powder 1 cup cumin seeds 1 cup coriander seeds 1 cup fenugreek	150 gms 100 gms 100 gms 100 gms 140 gms
		Oilseeds/Nuts: 1 tbsp mustard 1 cup coconut pieces 1 cup cashewnuts 1 cup almonds 1 cup poppy seeds (Khuskhus) 1 cup peanuts 1 cup gingelly seeds 1 cup pomegranate seeds 1 cup mustard	5 gms 120 gms 130 gms 140 gms 130 gms 100 gms 130 gms 120 gms 150 gms	Powders: 1 cup flour 1 cup atta 1 cup red chili powder 1 cup besan Vegetables: 1 cup green chilies	150 gms 120 gms 100 gms 100 gms 60 gms

Liquid Conversions
1/2 fl oz. 1 fl oz. 2 fl oz. 3 fl oz. 4 fl oz. 5 fl oz (1/4 pints) 6 fl oz. 8 fl ozn (1/2 pints) 10 fl oz (1/2 pints) 12 fl oz. 16 fl oz (1 pints) 20 fl oz (1 pints) 1 1/2 pints 1 3/4 pints 2 pints 2 1/3 pints 3 1/4 pints	15 ml 30 ml 60 ml 90 ml 120 ml 150 ml 180 ml 240 ml 285 ml 340 ml 455 ml 570 ml 900 ml 1 litre 1 1/4 litre 1 1/2 litre 2 litre	1 tbsp 1/8 cup 1/4 cup 1 cup 1/2 cup 2/3 cup 3/4 cup 1 cup 1 1/4 cup 1 1/2 cup 2 cups 2 1/2 cups 3 3/4 cups 4 cups 1 1/4 cups 3 US pints 2 quarts

Here's a list of more than 25 activities and what you're losing when you exercise.   Activity Aerobic Dance Basketball Bicycling (10 mph, level ground) Bowling (competitive) Canoeing (vigorous) Croquet Field Hockey Fishing Golf (carrying clubs) (power cart) Handball (leisure) (vigorous) Horseback Riding (galloping) (trotting) (walking) Ice Skating (fast pace) (slow pace) Judo Jumping Rope Mountain Climbing Rowing Machine Roller Skating (fast pace) (slow pace) Running (5.5 mph) (7.5 mph) Skiing (cross-country, 2.5 mph) (cross-country, 8 mph) (downhill) Sleeping Squash Swimming (breaststroke, 1 mph) (crawl, fast) (backstroke) Tennis (singles) (doubles) Volleyball Walking (3 to 3.5 mph)

their calorie counts to help you figure out Calories* in (30 Minutes) 178 258 189 108 192 111 249 114 162 108 270 297 255 204 75 315 199 363 223 270 378 315 199 295 426 252 459 247 32 393 300 291 315 216 162 93 130

*Approximate number of calories burned based on a 135-lb woman:
Increase number by 10% for every 15 pounds over 135; decrease by 10% for every 15 pounds under 135. Source: Valley Yellow Pages