UNCOOKED FOOD

CEREALSFOOD ITEMS SERVING SIZE CALORIE CARB PROTEIN FAT

( in Grams) ( in Grams) ( in Grams)

Wheat Flour 100 341 69.4 12.1 1.7Wheat Flour(Refined) 100 348 73.9 11 0.9Semolina (Suzi) 100 348 74.8 10.4 0.8Rice 100 345 78.2 6.8 0.5Rice Flakes 100 346 77.3 6.6 1.2Rice Puffed 100 325 73.6 7.5 0.1Bajra 100 361 67.5 11.6 5Maize Flour 100 226 44 7.3 2.4Barley (Jau) 100 336 69.6 11.5 1.3Ragi 100 328 72 7.3 1.3Sago (Sabudana) 100 351 87.1 0.2 0.2Chestnut Flr.(Shinghoda) 100 330 68.9 13.4 0.8Arrowroot Flr. 100 334 83.1 0.2 0.1Mordhan 100 341 67 7.7 4.7Cornflour 100 380 84 8.4 0.4Jowar 100 349 72.6 10.4 1.9Maize Dry 100 342 66.2 11.1 3.6

PULSES & LEGUMESRed Gram Dal( Tuar Dal) 100 335 57.6 22.3 1.7Bengal Gram Dal (Chane ki Dal) 100 372 59.8 20.8 5.6Black Gram Dal (Udad Ki Dal) 100 347 59.6 24 1.4Green Gram Whole(Moong) 100 334 56.7 24 1.3Green Gram Dal 100 348 59.9 24.5 1.2Lentil (Masoor) 100 343 59 25.1 0.7Moth Beans 100 330 56.5 23.6 1.1Peas(dry) (Matar) 100 315 56.5 19.7 1.1Rajmah 100 346 60.6 22.9 1.3Chicken Pea ( Chole) 100 360 60.9 17.1 5.3Cow Pea 100 323 54.5 24.1 1Soyabeen 100 432 20.9 43.2 19.5Bengal Gram (Roasted) 100 369 58.1 22.5 5.2

MISCELLANEOUSFenuGreek Seeds(Methi Dana) 100 333 44.1 26.2 5.8Yeast Dried 100 344 46.3 35.7 1.8

LEAFY VEGETABLESSpinach(Palak) 100 26 2.9 2 0.7Mustard Leaves (Sarso Ka Saag) 100 34 3.2 0.6 4Radish Leaves (Muli Ke Patte) 100 28 2.4 3.8 0.4Coriander leaves (Dhaniya ke patte) 100 44 6.3 3.3 0.6FenuGreek Leaves ( Methi ke Patte) 100 49 6 4.4 0.9Lettuce 100 21 2.5 2.1 0.3Mint ( Pudina) 100 48 5.8 4.8 0.6Colocasia Leaves(Arabi ke Patte) 100 56 6.8 3.9 1.5

Bathua Leaves 100 30 2.9 3.7 0.4Amaranth ( Cholia ka Saag) 100 45 6.1 4 0.5Curry Leaves (Kadi Patta) 100 108 18.7 6.1 1Green Chillies ( Hari Mirchi) 100 29 3 2.9 0.6

ROOT & TUBERSCarrot (Gajjar) 100 48 10.6 0.9 0.2ColoCasia( Arabi) 100 97 21.1 3 0.1Onion 100 50 11.1 1.2 0.1Potato 100 97 22.6 1.6 0.1Radish ( Pink) 100 32 6.8 0.6 0.3Radish ( White) 100 17 3.4 0.7 0.1Sweet Potato( Sakarand) 100 120 28.2 1.2 0.3Topioca ( Shimla Alu) 100 157 38.1 0.7 0.2Turnip (Shal Jam) 100 29 6.2 0.5 0.2Yam ( Ordinary) (Garadu) 100 111 26 1.4 0.1Garlic (Dry) (Lahsun) 100 145 29.8 6.3 0.1Beet Root 100 43 8.8 1.7 0.1Ginger (Adrak) 100 67 12.3 2.3 0.9Garlic (Green) ( Lahsun ) 100 77 17.2 1.8 0.1

OTHER VEGETABLESLady's Fingers (Bhindi)_ 100 35 6.4 1.9 0.2Lotus Stem Dry ( Kamal Kakdi) 100 234 51.4 4.1 1.3Mango ( Green) 100 44 10.1 0.7 0.1Onion Stalks 100 41 8.9 0.9 0.2Parwar 100 20 2.2 2 0.3Pink Beans (Valor) 100 44 7 3.1 0.4

Pumpkin (Kaddu) 100 25 4.6 1.4 0.1Ridge Gourd ( Turai) 100 17 3.4 0.5 0.1Snake Gourd ( Parwal) 100 18 3.3 0.5 0.3Tinda 100 21 3.4 1.4 0.2Beans 100 158 29.8 7.4 1Bottle Gourd (Lauki) 100 12 2.5 0.2 0.1Maize (Tender) 100 125 24.6 4.7 0.9Mushroom 100 43 4.3 3.1 0.8Bitter Gourd ( Karela) 100 25 4.2 1.6 0.2Brinjal 100 24 4 1.4 0.3Cauliflower 100 30 4 2.6 0.4Cluster Beans ( Gawar Fali) 100 16 10.8 3.2 0.4Cucumber 100 13 2.5 0.4 0.1Drumstick 100 26 3.7 2.5 0.1French Beans 100 26 4.5 1.7 0.1Capsicum 100 24 4.3 1.3 0.3Jackfruit 100 51 9.4 2.6 0.3Karonda 100 42 2.9 1.1 2.9Tomato ( Green ) 100 23 3.6 1.9 0.1Cabbage 100 27 4.6 1.8 0.1Green Peas ( Hare Matar) 100 93 15.9 7.2 0.1Tomato (Ripe) 100 20 3.6 0.9 0.2Plantain green (Kaccha Kela) 100 64 14 1.4 0.2

READY TO EAT FOODSSWEET BISCITSGlucose Biscuits Per Biscuit 28.12 4.7 0.4 8.75Marie Gold Per Biscuit 25.31 4.31 0.46 0.68Nutri Choice Per Biscuit 39.08 5.75 0.83 1.41Milk Bikis Per Biscuit 55.55 7.3 0.8 2.5Britania's Little hearts Per Biscuit 12.77 1.84 0.18 0.48Good Day (Cashew) Per Biscuit 50.5 6.2 0.8 2.5Good Day (Pista Badam) Per Biscuit 50.1 6.1 0.81 2.5Good Day (butter) Per Biscuit 50.4 6.5 0.74 2.38Tiger Cococnut Per Biscuit 29.8 5.03 0.46 0.86Weetabix Per Biscuit 60.2 10.75 2.11 0.34Chocopie Per Pie 130 15 1 7Mcvities Digestive Bix Per Biscuit 73 9.9 1 3.2Horlicks Lite Bite Per Biscuit 33.42 4.46 0.71 1.42

SALTED BISCUITS50-50 Maska Chaska Per Biscuit 18.35 2.1 0.27 0.94Briatania 50-50 Per Biscuit 18.07 2.24 0.24 0.86

CHIPSPotato Wafers ( Home Made) 10 Pieces=20gm 108 9.8 1.3 7.4Potato Wafers (Thin) 17 PiecesBanana Chips 12 Pieces 210 25.9 2.59 10.37Lay's Classic Salted Potato Chips 1 Packet=100gm 558.6 51.3 7.3 36

Lay's Magic Masala 1 Packet=100gm 548.6 53.3 7.3 34Lay's Chat Street 1 Packet=100gm 551.3 54.6 6.6 34Pringles Sour Cream and Onion 1 Packet = 28gm 160 15 2 10Pringles Ranch Rageous 1 Packet = 28gm 150 15 2 10Pringles Sweet Mesquite BBQ 1 Packet = 28gm 150 15 2 10Pringles Spicy Cajun 1 Packet = 28gm 160 14 1 11Pringles Potato Crisps 1 Packet = 28gm 160 14 1 11Uncle Chips Chilli chacha 1 Packet = 34gm 189.72 17.9 2.49 12.01Kurkure's Red Chilli Chataka 1 Packet = 55gm 308.78 29.46 3.53 19.6Kurkure's Masala Munch 1 Packet = 55gm 308.78 29.46 3.53 19.6

NAMKEEN SNACKSMathari 1 Piece=30gm 145 13.88 2.42 8.84Sev 25gm 105 12 3 5Dal Moth 25gm 190 12 4 14Fried Chana Dal 20gm 100 8.97 3.12 5.84Fried Moong Dal 25gm 170 15 5 10Chakli 1 pcs=15gm 80.85 6.81 1.38 5.3Poha Chivda 1 Katori 321.5 45.45 8.21 11.87Namkeen Shakar pare 4 Piece 106.4 8 1.44 7.4

OTHER READY TO EAT FOODPopCorn Plain 1 Cone 136.8 26.48 1.55 0.5Wheat Flour Khakhara (Without Ghee) 1 Khakhara=15gm 40 8 1.2 0.1Panjabi Masala Papad Per Papad 53.3 8.72 3.93 0.51Khata Metha Chana Papad Per Papad 63 10.17 3.3. 0.96Sada Papad Per Papad 53.31 8.72 3.49 0.52

BAKERY BREADSANDWICHESWheat Bread (Large) 1 Slice(24gm) 61 11.3 2.3 1Wheat Bread (Small) 1 Slice(15gm) 38.1 7.06 1.43 0.6Wheat Bread (with 1tsp Butter&1tsp Jam) 1 Slice 130 19.7 2.6 4.6Sanwch regular (with 1 tsp Butter ) ! Sandwich 187.71 28.24 5.82 6.21Bun (35gm) 1 Average 120 20 2.6 3.2Butter Toast 1 Slice 97.45 11.3 2.3 5.05Cheese Sandwich 2 Slice 226.4 24.49 11.83 9.53Veg Cheese Sandwich 2Slice 292.11 30.13 13.05 13.74Chilli Cheese Toast 1 Slice 254.45 17.83 10.23 15.53

SNACKS

INDIAN SNACKSFrench Fries 50gm 197 26 2.7 9.6Meetha Daliya ( With Sugar) 1 Katori 230.8 38.86 9.54 4.2Meetha Daliya ( With Artificial Sweet) 1 Katori 190.8 28.86 9.54 4.2Meethi Seviya 1 Katori 252.6 45.99 8.61 3.87Namkeen Daliya 1 Katori 165 20.5 5 7Namkeen Seviya 1 Katori 130 21 3 4Poha 1 Plate 166.8 23.19 1.95 7.36Dahi Vada 1 Vada 172.5 15.5 5.5 9.5Puffed Rice bhel 1 Bowl 43.85 9.56 1.2 0.7

Corn Tender Boiled 1 Portion(140gm) 84 20 2.7 0.7Samosa 1(85gm) 210 23.5 2 12Kachori 1(Big 90gm) 400 40 6 24Aloo Ki Pattice 1 Small 212.5 20 1.3 14.15Aloo Ki Pattice 1 Big 241.6 26.78 1.78 14.18Khaman 1 Piece(65gm) 157.73 11.52 4.66 10.51Veg Cutlet 1(60gm) 140 10.5 2 10Pakora 4 Small Pcs 350 15 5 30Bhajia (Onion ) 5 Small Pcs 50.5 3.84 1.28 1.11Bhajia ( Potato) 5 Bhajia 51.26 4.01 1.28 3.33Bhajia ( Leafy Veg ) 5 Bhajia 50.3 3.77 1.32 3.35Aloo Tikki 1 Piece (50gm) 138.5 11.3 0.8 10.5Aloo Vada 1 (Big 100gm) 242 30.04 5.44 11.2Khandvi 5 Small Pcs 221.7 16.39 6.21 14.61Khasta Kachori 1 (30Gm) 204.6 14.78 2.2 15.16Besan Chilla 1 Piece 141.9 11.96 4.16 8.62Sabudana Vada 1(60gm) 200 21 2 12Sabudana Khichdi 1 Katori 233.35 29.69 1.48 12.06Paneer Tikka 2 Pieces 248.3 11.34 8.93 23.53Sprouts ( plain ) 1 (60gm) 100.2 17.01 7.2 0.39

CHINESE SNACKSChilli Paneer 1 Bowl 402.1 19.96 7.05 31.68Hakka Noodles 1 Bowl 217.5 31.1 5.5 7.8Maggie Noodles 1 Bowl 217.5 31.1 5.5 7.9Manchurian (Dry) 1 Bowl 205.5 20.48 2.27 10.3Veg Chopsey 1 Bowl 307.5 31.1 5.5 17.9

PIZZASVeg Pizza 1 Large Portion 273 25.7 8.4 15.2Mushroom Pizza ( Low Fat) 1 Large Portion 118.87 19.5 5.22 2.02Cheeze Pizza 1 Large Portion 357.4 27.59 15.63 22.73

BURGERSVegetable Burgers 1 Burger 303.5 32.96 3.68 54.31Cheese Burgers 1 Burger 408.95 31.7 10.5 37.7Vegetable Hot Dogs 1 Hot Dog 158.5 31.3 3.4 13.25

PASTASpagetti (plain Cooked) 1 Bowl 197 39.7 6.7 0.9Macaroni ( Plain Cooked) 1 Bowl 197 39.7 6.7 0.9Pasta in Red Sauce 1 Bowl 230 43.8 6.9 1Pasta In White Sauce 1 Bowl 300 47.18 9.27 7.09

SOUTH INDIAN DISHES

POPULAR SOUTH INDIAN FOODIdli 1 Idli 115.5 21.81 3.7 1.51Sada Dosa 1 Piece 200.5 32.35 5.64 5.35Masala Dosa 1 (200gm) 400 65 8 12uttapam 1 Piece 412.9 67.2 11.52 10.72Rawa Dosa 1 Piece 243.8 32.13 6.28 10.01Uppma 1 Katori 210 26 5 9

Sevaiya U[ma 1 Katori 130 21 3 4Appai 1 Small 35.4 3.74 0.52 2.04Mendu Vada 1 (40g) 130 30 6 6Avaiyal 1 Katori 164.99 14.39 3.36 12.66Sambhar 1 Katori 104 13.2 3.5 4.1

MINI MEALSMeetha Daliya ( With Sugar ) 1 Bowl 230.8 38.86 9.54 4.2Corn Flakes ( Plain ) 1 Bowl 237 41.5 8 3.75Meethi Seviya 1 Bowl 252.6 45.99 8.61 3.87

FRUITSAmla 1 Med (34gm) 19.72 4.65 0.17 0.03Apple 1 Med (100gm) 59 13.4 0.2 0.5Apricots 2 med (100gm) 53 11.6 1 0.3Banana 1(100gm) 116 27.2 1.2 0.3BlackBerrys,raw 20-25(100gm) 28 6.6 0.9 trRamphal 1 Small (100gm) 70 15.7 1.4 0.2Cashew Fruit 1 Small (100gm) 51 12.3 0.2 0.1Cherries,Sweet,raw 10Cherries(68gm) 49 11.3 0.8 0.7Chestnuts 3 Small(15gm) 29 6.2 0.4 0.2Custard Apple ( Sitaphal) 1 Small (100gm) 104 23.5 1.6 0.4Dates ( Khajur) 100gm 144 33.8 1.2 0.4Figs (Anjir) 3 Small (100gm) 79 19.6 1.4 0.4Grape Fruit,raw 1/2medium 39 9.9 0.8 0.1Grapes 22-24(100gm) 70 14.9 1.4 1.4Guava ( Jamfal) 1 Med(100gm) 26 5 0.8 0.5Jack Fruit (Kathal) 100gm 88 19.8 1.9 0.1

Jambu 3-4med (100gm) 62 14 0.7 0.3Lemon,Sour 1 (34gm) 19 3.7 0.33 0.3Lichi 5-10(100gm) 61 13.6 1.1 0.2Sweet Lime ( Mosambi) 1 Med (186gm) 79.98 17.29 1.488 0.55Mango,Alphonso Bulsar 1 (175gm) 122 27 0.6 1.2Musk Melon ( Kharbuja) 2 Slices (150gm) 37 8.1 0.9 0.3Orange 1 med (140gm) 65 16.3 1.4 0.1Papaiya 1/2small (100gm) 36 8.8 0.5 0.1Peach fresh 1 Med (10gm) 50 10.5 1.2 0.3Pear 1(166gm) 98 25.1 0.7 0.7Phalsa 100gm 72 14.7 1.3 0.9Pineapple 1 Slice (100gm) 46 10.8 0.4 0.1Plum 1(100gm) 52 11.1 0.7 0.5PomeGranate (Anar) 100gm 65 14.5 1.6 0.1Musk Melon ( Kharbuja) 2/3Cup (100gm) 56 11.7 1 0.6Sapota (Chikoo) 2(100gm) 98 14 0.7 1.1Strawberries 9large (100gm) 27 6 0.8 0.1Tangerine 1 Large (150gm) 66 16.3 1.2 0.4Watemelon 100gm 31 7.1 0.5 0.3Wood Apple 100gm 134 18.1 7.1 3.7Zizyphus 100gm 74 17 0.8 0.3

NUTS AND DRY FRUITS

NUTSChilgoza 15gm 92.25 4.35 2.08 7.39Coconut meal,de-oiled 15gm 46.8 7.18 3.57 0.42Coconut,fresh 15gm 54 2.1 0.5 5.2

Hazel nuts 10(15gm) 97 3 1.6 9.5Niger (kala til) 15gm 77.25 2.56 3.58 5.85Peanuts,roasted 10pcs (10gm) 86 3.3 4 7Poppy (Khaskhas) 15gm 61.2 5.52 3.25 2.89Seasame Seeds (Til) 15gm 84.45 3.75 2.74 6.49Watermelon Seeds 15gm 94.2 0.67 5.11 7.95Pistachio nuts 30(15gm) 88 2.8 2.9 8

DRY FRUITSApricots 100gm 306 73.4 1.6 0.7Currants 100gm 267 67.8 2.3 0.4Dates,Dried(khajur) 10 dates (83gm) 228 61 1.6 0.4Dates Seed Removed 3 to 4 (30gm) 85 22.6 0.6 0.2Figs , Dried (Anjir) 2 small (30gm) 81 20.5 1.2 0.4Peaches,Dried 1/2 cup (80gm) 212 55.5 2.4 0.5Prunes,dried 10med. (84gm) 201 52.7 2.2 0.4Raisins,Seedless(kismis) 25nos.(10gm) 27 7.1 0.2 0.1

MILK AND DAIRY PRODUCTS

MILK PRODUCTSMilk Tonned 1 Glass (200ml) 116 10 8 5Milk,Buffalo 1 Glass (200ml) 206 10.4 8 14Milk,Buffalo,Skim 1 Glass (200ml) 78 10.8 8.4 0.2Milk,Cow 1 Glass (200ml) 160 9.6 7 9Milk,Cow,Skim 1 Glass (200ml) 76 10 7.2 0.2Milk,Goat 1 Glass (200ml) 144 9.2 6.6 9

Amul's Double Tonned Milk 200ml 100 10 7 3.6Milk,Condensed,Sweetened 1 Tbsp (20gm) 62 10.1 1.5 1.7Milk,Skim, Powdered 1 Tbsp (7gm) 26 3.7 2.6 trSkimmed Milk Powdered 100gm 357 51 38 0.1Whole Milk Powder (Cow's Milk) 100gm 496 38 25.8 26.7

CHANNAKhoa (Whole Buffalo Milk) 100gm 421 20.5 14.6 31.2Khoa (Skimmed Buffalo Milk) 100gm 206 25.7 22.3 1.6Khoa (Whole Cow's Milk) 100gm 413 24.9 20 25.9

CURDCurds Buffalo Milk 1 Bowl (200gm) 182 6.3 8 14Curds,Skim Milk Buffalo/Cow 1 Bowl (200gm) 69 6.3 8.4 0.2

BUTTERMILKButtermilk (Curd from Buffalo's Milk) 1 Glass 62 2.1 2.7 4.6Buttermilk (Curd from Cow's Milk) 1 Glass 45 2.1 2.3 3

ICECREAMIce Cream 1 Cup(113gm) 196 19.8 4.1 11.3Ice Cream Chocolate 1 Cup (200gm) 295 32.8 5 16

BEVERAGES

SOYA MILK PREPARATIONSMilk Soyabean 1 Glass (200ml) 65.83 3.58 5.5 3.83Soy Milk 1 Glass (200ml) 76 6.3 6.3 2.8Silk's SoyMilk (plain) 1 Glass (200ml) 83.33 6.66 5.83 3.33Silk's Soymilk (Vanilla) 1 Glass (200ml) 83.33 8.33 5 2.91Soilk's Soymilk (Unsweetened) 1 Glass (200ml) 66.66 3.33 5.83 3.33

HOT BEVERAGESTea (With Sugar) 1 Cup 83.5 13.75 3 1.8Tea (Less Milk, No Sugar) 1 Cup 69 12.5 2 1.25Tea (Less Milk , No Sugar) 1 Cup 29 2.5 2 1.25Black Tea(1 Tsps Sugar) 1 Cup 20 10Coffee (2 Tsps Sugar) 1 Cup 127 17.5 6 3.75Coffee (NO Sugar) 1 Cup 43.5 3.75 3 1.8Coffee ( less Milk @tsps Sugar) 1 Cup 69 12.5 2 1.25Bournvita (Tonned Milk) 1 Glass 265 38.8 10.2 11.1Horlicks (Tonned Milk) 1 Glass 229 30.1 12.1 7.3

COLD BEVERAGESCocoa 1 Glass (200ml) 224 14.5 9.9 12.3Amul's Cool Café 1 Glass (200ml) 220 24 7 9Lemonade 200ml 60 14.5Maaza 200ml 122.54 27.4Coca Cola 360ml 154 40 0.1Pepsi 360ml 160 39.6Seven Up 360ml 144 36.2Diet Coke 360ml 1 0.3

Diet Pepsi 360ml 1 0.2Diet Seven Up 360ml 4

JUICESSugarcane Juices 1 Glass (200ml) 78 18.2 0.2 0.4Coconut Water 200ml 38 9 0.1 0.1Gingerale 360ml 124 31.9Orange Juice 200ml 88.5 20.8 1.3 0.4Pineapple Juice 200ml 212 53.6 1.6 0.4

CANNED & READY MADE JUICESCarrot Juice (Canned) 200ml 79.3 18.5 1.84 0.32Tomato Juice (Caned) 200ml 28 6 1.6 TrApple Juice (Canned) 200ml 100 25 0.2Tang (Instant Drink Mix) 200ml 100 24 0 0B'Naturals Pineapple Juice 150ml 97.27 24.09 0 0B'Naturals Apple Juice 150ml 73.63 18.18 0 0B'Naturals Grape Juice 150ml 109.54 27.27 0 0B'Naturals Orange And Carrot 150ml 75 9.31 0.18 0Real's Orange Juice 200ml 112 NLT 26 NMT 2Real's Pineapple Juice 200ml 112 NLT 26 NMT 2Real's Guava Nector 200ml 120 30 2Real's Mango Nector 200ml 120 30 2Real's Mixed Fruit 200ml 112 26 2Real's Active Mixed Fruit(Beetoot,Carrot) 200ml 104 25 0.02 0.014Real's Active Apple Juice 200ml 88 22 0.6 0Real's Active Mixed Fruit(Cucumber, Spinach) 200ml 108 24 0.8 0.4Safal's Guava Nector 200ml 117.6 27 1.6 0

Safal's Mango Nector 200ml 120 28 1.6Safal's orange Apple Juice 200ml 92 20 0.48 0.13Safal's Mixed Fruit Juice 200ml 126 28.2 0.8 0.28Miruna's Pineapple Juice 200ml 129.6 32.12 0 0Miruna's Apple juice 200ml 98.18 24.24 0 0Miruna's Grape Juice 200ml 146.06 36.36 0 0Miruna's Orange & Carrot 200ml 100 24.84 0.24 0

SWEETS & DESERTSGulab Jamun 1 Piece (55gm) 234.37 25.86 3.87 15.31Jalebi (Small) 1 Piece(25gm) 145.7 31.08 1.65 1.63Jalebi (Large) 1 Piece (75gm) 437.1 93.24 4.95 4.89Coconut Barfi 1 Piece (27gm) 137.26 12.19 3.9 4.92Besan Ladoo 1 Piece (50gm) 258 31.8 3.4 13Sandesh 1 Piece (28gm) 98.8 15.41 1.91 3.2Rasgulla 1 Piece (30gm) 103.85 12.02 2.51 3.71Rabdi 1 Katori 568.9 54.66 14.38 26.84Moong Dal Halwa 1 Katori 598.63 58.11 12.06 34.9Gajar Ka Halwa 1 Katori 359 54.9 5 13.2Bottle Guard Halwa 1 Katori 195.1 22.05 3.81 8.97Coconut Kheer 1 Katori 279 31.7 2.6 15.1Rice Kheer 1 Katori 411.85 41.46 9.59 19.51Kesar Kheer 1 Katori 246 35.5 5.6 6.6Apple Kheer 1 Katori 236 27.4 6.5 8.9Kulfi 1 Stick (64gm) 239.96 24.38 6 10.74Fruit Custard 1 Bowl 158.63 39.88 4.4 2.32Shahi Tukda 1 Slice Bread 312.2 37.57 6.37 17.71

Pudding Bread with Raisins 1 Serving (110gm) 210 32 5.9 6.6Pudding Rise with Raisins 1 Serving (100gm) 166 28.2 4.6 4.3Angel Cake 1 Piece (45gm) 145 22 3.4 0.1Cake,Plain 1 Piece (75gm) 218 32.3 3.5 8.3Cake Plain with Chocolate Iceing 1 Piece (87gm) 302 48.1 3.9 10.4Cake Chocolate 1 Piece (45gm) 185 35.5 2.2 7.6Cake Sponge 1 Piece (50gm) 153 29.5 3.4 2.4Brownie 1 Piece 403 33.7 6.7 32.8Banana Walnut Muffins 1 Muffin 50 5.5 0.5 2.9Pie 1 Serving (160gm) 377 60.2 3.8 14.3Jello-Plain 1 Serving (65gm) 65 15.1 1.6

CHOCOLATES,SUGARS & ACCOMPANIMENTS

CHOCOLATESKit Kat 2 Pieces (32gm) 162 18.9 2.3 8.5Chocolate,Milk 1 Piece (28gm) 152 15.9 2.4 9.5Chocolate,Milk (Cadbury) 1 Piece (28gm) 151 17.2 2.2 8.2Chocolt,Milk (Nestle) 1 Piece (30gm) 160 19 2 9Crunch (Nestle) 1 Piece (30gm) 160 19 2 8Chocolate,Nut 1 Piece (28gm) 142 16.9 2.4 7.9English Toffee 1 Piece (28gm) 193 9.7 0.9 16.7

SUGARSSugar,White,Granular 1 tsp (5gm) 20 5Sugar,White,Granular 1 tsp (8gm) 32 8Sugar,Cube 1 Piece (6gm) 24 6Syrup,Golden 1 tbsp (20gm) 59 14.8

Glucose 1 tbsp (12gm) 45 11Honey 1 tbsp (21gm) 64 17.3 0.1Jaggery 1 tbsp (15gm) 56 14 0.2 0.1Molasses 1 tbsp (20gm) 53 13.8

JAMS & PEANUT BUTTERJams,Asorted 1 tbsp (20gm) 48 12.9 0.1Jelly Beans 10pcs (28gm) 104 26.4 0.1Marmalade,Orange 1 tbsp (20gm) 49 13.3 0.1Welch's Grape Jam 1 tbsp (20gm) 50 13Peanut Butter 1 tbsp (15gm) 86 3.2 3.9 7.2Skippy's Peanut Butter 2 tbsp (32gm) 190 7 7 17

SAUCESPlum Sauce 1 tbsp (20gm) 56.19 13.8 0.1 0Spicy Black Bean Sauce 1 tbsp (20gm) 60 9.7 1.9 1.5Maggi Hot & Sweet (Ketchup) per 100gm 162 39 1 0

CHUTNEYSRed Chilly Chutney 1 tbsp 9.96 1.96 0.96 0.26Raw Mango Chutney 1 tbsp 6.7 1.26 0.08 0.01Green Chutney 1 tbsp 6.94 0.99 0.51 0.09Barbeque Dip 1 tbsp 29.38 2.85 1.53 1.91Tomato Spread 1 tbsp 2.8 0.59 0.1 0.01

SALAD DRESSINGSCaesar 1 tbsp (15gm) 70 1 7

French 1 tbsp (16gm) 67 2.7 0.1 6.4Oil & Vinegar 1 tbsp (15gm) 69 0.6 Tr 7.5Vinegar & oil, Homemade 1 tbsp (16gm) 72 0.4 8

SALADSLettuce 100gm 21 2.5 2.1 0.3Carrot 100gm 48 10.6 0.9 0.2Radish (Pink) 100gm 32 6.8 0.6 0.3Radish (White) 100gm 17 3.4 0.7 0.1Turnip(Saljam) 100gm 29 6.2 0.5 0.2Beetroot 100gm 43 8.8 1.7 0.1Cauliflower 100gm 30 4 2.6 0.4Cucumber 100gm 13 2.5 0.4 0.1Cabbage 100gm 27 4.6 1.8 0.1Tomato(Ripe) 100gm 20 3.6 0.9 0.2Onion 100gm 50 11.1 1.2 0.1Capsicum 100gm 24 4.3 1.3 0.3

MAIN COURSE INDIAN BREAD

INDIAN BREAD - CHAPATIWheat Flour Chapati 1(30gm Flour) 80 16 2.4 0.2Wheat Flour Chapati 1(60gm Flour) 160 32 4.8 0.4Wheat Flour Chapati 1(90gm Flour) 240 48 7.2 0.6Puri 1 Medium 170 16 2.4 10.2Bhatura 1 Bhatura 340 32 4.8 20.4Tandoori Roti ( Without Butter) 1 Roti 160 32 4.8 0.4Roomali Roti (Without Butter) 1 Roti 120 24 3.6 0.3

Kulcha (Without Butter) 1 Kulcha 240 48 7.2 0.6Butter Kulcha 1 Kulcha 312 48 7.2 8.6Paneer Kulcha 1 Kulcha 327.6 50.37 11.2 7.5Nan (Without Butter) 1 Naan 140 48 7.2 0.6Butter Naan 1 Naan 312 48 7.2 8.6Garlic Naan 1 Small 126 20.2 5.6 2.6Bajra Chapati 1 (60gm Flour) 216 40.2 7 3Jowar Chapati 1 (60gm Flour) 212 44.4 6.2 1.2Ragi Roti 1 (60gm Flour) 196 43.2 4.2 0.8Rice Flour Chapati 1 (60gm Flour) 207 46.92 4.08 0.3Maize Chapati 1 (60gm Flour) 204 39.6 6.6 2.2Thepla 1(15gm) 62.5 8 1.2 2.6

INDIAN BREAD PARATHASParatha 1 Medium(78gm) 250 32 4.8 10.4Mix Veg.Stuffed Parartha 1 Paratha (106gm) 262 35 5.8 10.4Green Pea Paratha 1 Small 60 9.9 2.4 1.2Besan Methi Paratha 1 197.25 31.99 8.06 4.14

BASIC RICE PREPARATIONSPlain Steamed Rice 1 Katori 86.25 19.55 1.7 0.12Plain Steamed Rice (with 1 tsp Ghee) 1 Katori 131.25 19.55 1.7 5.12Jeera Rice 1 Katori 153.75 19.55 1.7 7.62Khichadi 1 Katori 152.75 17.49 3.25 7.74Khichadi 1 Katori 154.05 17.72 3.47 7.69Lemon Rice 1 Katori 244.77 32.79 6.2 45.85Tomato Rice 1 Katori 190.44 33.45 4.49 4.27Dhansak with Rice 1 Katori 149.32 27.24 2.58 3.3

Dhansak 1 Katori 209.8 28.1 10.26 6.05

PULAVBhuta Simla Mirch Pulav 1 Katori 209 17.1 1.3 15.1Sinchun Veg Fried Rice 1 Katori 269.23 30.16 2.76 15.25Pot Mushroom Pulav 1 Katori 305.5 36.18 5.63 15.59Green Pea Pulav 1 Katori 204.45 33.21 5.68 5.4Vegetable Pulav 1 Katori 119.99 12.98 1.28 7.6Pancharanga Pulav 1 Katori 179.06 28.45 2.96 5.87

BIRYANIMushroom Dum Biryani 1 Katori 266.3 35.3 5.28 11.38Layered Vegetable Biryani 1 Katori 276 42.1 5.2 9.4

DAL PREPARATIONTuar Dal Plain 1 Katori 100.5 17.28 6.69 0.51Dry-Fry/Tadka Dal 1 Katori 117.6 18.17 6.97 1.72Dal Makhni 1 Katori 270.31 18.91 5.38 19.21Rajmah 1 Katori 137 20.88 6.7 2.93Chole 1 Katori 176.82 18.75 4.85 8.88Pindi Chole 1 Katori 165.69 21.88 6.58 5.74Moong Dal 1 Katori 149.4 17.96 7.33 5.36Chana Dal 1 Katori 174.5 22.65 7.75 6.77Sukhi Urad Dal 1 Katori 69.6 12.28 0.57 5.3Kadhi 1 Katori 76.2 6.47 3.45 4.08

VEGETABLE PREPARATIONSKadhai Paneer 1 Serving 408 14.4 11 34Paneer Palak 1 Serving 407 11.6 8.3 36.3Jeera Aloo 1 Serving 209 17.1 1.3 15.1Boiled Potato 1 Med (100gm) 72 17 1.8 0.1Baked Potato 1 Med (100gm) 136 31.7 3.9 0.2Cabbage Vegetable 1 Serving 78.7 5.75 2.16 5.24Turai Vegetable 1 Serving 74.75 5.95 0.87 10.17Baigan Bharta 1 Serving 121 5.62 1.67 10.22Masala Bhindi 1 Serving 218 11.4 2.5 18.1Cauliflower & Peas Veg. 1 Serving 194 11.7 4.5 14.3Cluster beans Vegetable (less Oil) 1 Serving 96.2 19.85 5.11 5.59Methi Matar malai 1 Serving 248 11.2 5.5 19.3Malai Kofta 1 Serving 262 11 8.4 19.2Sarsson Ka Saag 1 Serving 150 4.3 7.58 10Palak Malai Vegetable 1 Serving 113.86 10.47 4.05 6.18Navratan Curry 1 Serving 172.5 12.58 5.6 11.13Oondhiya 1 Serving 593 58.8 8.2 36.2Vegetable Makhanwala 1 Serving 193 14.1 3.3 13.9Khoomh Ki Subzi(Mushroom Vegetable) 1 Serving 91 9.6 2.5 5.2Baby Corn Mushroom Capsicum Masala 1 Serving 150.97 14.04 4.1 8.4Asparagus Spears 5 Spears 20 3 2 0

INSTANT FOODS

INSTANT FOODS (RAS)Paneer Darbari per 100gm 234.89 8.86 10.6 17.45

Dal Bukhara per 100gm 122.26 14.85 4.96 4.78

INSTANT FOODS (RAS)Kellog's (Break Fast Cereal) 1 Serving,25gm 68.75 12 3.5 0.75Muesli Nuts & Raisins 1 Serving,25gm 77.75 14.85 2.25 1.05Savour Crunchy Muesli(Fruit & Nut) 1 Serving,25gm 4 12 2.25 1Agnesi's Farfalle per 100gm 353 71.8 1.3 1.5Bambino's Spaghetti per 100gm 357 75 12 1Bambino's Pasta per 100gm 357 75 12 1Spaghetti's (Barilla's) per 100gm 354.05 72.2 12 1.5Bambino's Macroni per 100gm 353 77.5 10.5 1Maggie Atta Noodles per 50gm 241.5 62.6 10.3 16.7Maggie 2 Mnts noodles per 100gm 435 62.2 11 15.8TopRamen Noodles per 50gm 231 33.3 5 8.7

ITC (ASHIRWADS)Yellow Dal Tadka 1 Serving 198 27.36 5.7 7.4Dal Makhani 1 Serving 217.65 23.84 6.78 10.57Aloo Matar 1 Serving 159 24.51 1.78 6Palak Paneer 1 Serving 197 10.8 6.55 14.22Matar paneer 1 Serving 164.22 17.64 7 7.3Rajmah Masala 1 Serving 220.6 23.84 6.92 10.9Navratan Korma 1 Serving 194.5 19.18 2.86 11.85Pav Bhaji 1 Serving 237.93 18.78 2.07 16.77

MTRSooji Halwa 1 Serving 280 47 2 9

KNORR'S SOUP POWDERSTomato Veg Noodles per 100gm 301.7 64.6 6.1 2.1Hot & Sour Vegetable per 100gm 305.5 68.1 3.1 2.3Chinese Veg & Tomato per 100gm 298.4 66.3 2 2.8Thick Mushroom per 100gm 302.6 56.6 11.4 3.4Sweet Corn Veg per 100gm 316.7 66.6 4.7 3.5Mix Vegetable per 100gm 305.5 59.7 9.7 3.1Thick Tomato per 100gm 301.2 61 7 3.2

FOODS FROM POPULAR FAST FOOD CHAIN JOINTS

KFC SNACKSApple Pie 1 Piece 310 44 2 14Double Choc.Chip Cake 1 Piece 320 41 4 16Little Bucket Parfait Chocolate Cream 1 290 37 3 15Little Bucket Parfait Fudge Brownies 1 280 44 3 10Little Bucket Parfait Lemon Crème 1 410 62 4 14Little Bucket Parfait Strawberry Short Cake 1 200 33 1 7Pecan Pie 1 Piece 490 66 5 23Strawberry Crème Pie 1 Piece 280 32 4 15

Twister 1 Order 600 52 22 34

PIZZA'S HUT SNACK'SSpaghetti with Marinara's Sauce 1 490 91 18 6Veggie Lovers (Pan Pizza) 1Slice 270 30 10 12Bread Stick 1 130 20 3 4Garlic Bread 1Slice 150 16 3 8Veggie Lowers(H & Tossed Crust Pizza) 1Slice 220 29 9 8

PIZZA'S HUT'S DESERTSApple Dessert Pizza 1 Slice 250 48 3 5Cherry Dessert Pizza 1 Slice 250 47 3 5

TACO BELL'S DESSERTSTaco Ice Cream 1 310 37 3 17

TACO BELL'S SNACKSBean Buritto 1 370 54 13 12Nacho Cheese Sauce 4 Tbsp 120 5 2 10Salsa 6 Tbsp 25 5 3 0Sour Cream 1.5 Tbsp 40 1 1 4Cinamon Twists 1 Order 150 27 1 5Mexican Rice 1 190 23 5 9Nachos 1 320 34 5 18

MAC DONALDS SNACKSFrench Fries (Small) 68gm 210 26 3 10French Fries (Medium) 147gm 450 57 6 22French Fries (Large) 176gm 540 68 8 26French Fries (Super Size) 198gm 610 77 9 29Butter Garlic 14gm 50 8 1 1.5English Muffin 57gm 150 1.8 5 27Biscuits 69gm 240 2 4 30Bagel (plain) 94gm 260 3.6 9 54

MAC DONALDS DESSERTSFruit n Yogurt Parfait 149gm 160 30 4 2Fruit n Yogurt Parfait (w/o granola) 142gm 130 25 4 2Vanilla Reduced Fat Ice Cream Cone 90gm 150 23 4 4.5Kiddie Cone 29gm 45 7 1 1.5Strawberry Sundae 178gm 290 50 7 7Hot Caramel Sundae 182gm 360 61 7 10Hot Fudge Sundae 179gm 340 52 8 12Nuts (for Sundaes) 7gm 40 2 2 3.5Baked Apple Pie 77gm 260 34 3 13Chocolate Chip Cookie 1(39gm) 170 23 2 9Mcdonald Cookie 57gm 230 38 3 8M & M McFlurry 504gm 910 131 23 33

Bagel (plain) 94gm 260 3.6 9 54

MAC DONALDS SHAKESChocolate Triple Thick Shakes 333ml 430 70 11 12Strawberry Triple Thick Shake 333ml 420 67 11 12Vanilla Triple Thick Shake 333ml 430 67 11 12

MACDONALDS BEVERAGESChocolate Triple Thick Shake 333ml 430 70 11 121% Low Fat Milk 240ml 100 13 8 2.5Orange Juice 303ml 140 33 2 0Coca-Cola(Child) 360ml 110 29 0 0Coca-Cola (Small) 480ml 150 40 0 0Coca-Cola(Medium) 630ml 210 58 0 0Coca-Cola(Large) 960ml 310 86 0 0Coca-Cola (Super Size) 1260ml 410 113 0 0Sprite (Child) 360ml 110 28 0 0Sprite (Small) 480ml 150 39 0 0Sprite (Medium) 630ml 210 56 0 0Sprite (Large) 960ml 310 83 0 0Sprite (Super Size) 1260ml 410 109 0 0Hi-C Orange Drink (Child) 360ml 120 32 0 0Iced Tea (Large) 960ml 0 < 1 0 0Coffee(Small) 240ml 0 < 1 0 0Coffee(Medium) 360ml 5 1 0 0Coffee(Large) 480ml 10 2 0 0

BASKINS - ROBBINSChocolate Ice Cream regular Scoop 260 33 5 14

DOMINO'S PIZZA

CLASSIC HAND TOSSED PIZZACheese 1 Slice 186 28 7 6Green Pepper,Onion & Mushroom 1 Slice 191 29 8 6Vegi Feast 1 Slice 218 29 9 8

CRUNCHY THIS CRUST PIZZACheese 1 Slice 137 14 5 7Gren Pepper,Onion & Mushroom 1 Slice 142 15 6 8

ULTIMATE DEEP DISH PIZZACheese 1 Slice 238 28 9 11Green Pepper,Onion & Mushroom 1 Slice 244 30 9 11

SALAD / SALADS DRESSINGSGarden Fresh Salad w/o drsg 1 Serving 63 5 4 3.1/2Grilled Chicken Caesar w/o drsg 1 Serving 98 3 12 4

SANDWICH / WRAPSHoney BBQ Sandwich 1 Sandwich 300 41 21 6

SALAD- SIDE CHOICESCaesar Salad w/o drsg or Croutons 1 Serving 220 6 29 9BBQ Baked Beans 1 Order 230 46 8 1Corn On the Cob 5-1/2"pc 150 26 5 3Cole Slaw 1 Order 190 22 1 11Macroni & Cheese 1 Order 400 45 15 18Patato Salad 1 Order 180 22 2 9Patato Wedges 1 Order 240 30 4 12

MCDONALDS

BURGERCheese Burger 1 Sandwich 310 35 15 12Double Cheese Burger 1 Sandwich 460 37 25 23Chicken McGrill 1 Sandwich 400 38 27 16

SIDE ITEMS / SAUCESFrench Fries (Small) 1 Order 250 30 2 13French Fries (Medium) 1 Order 380 47 4 20Chicken Mc Nuggets 4 Pc 170 10 10 10Chicken Mc Nuggets 6 Pc 250 15 15 15

PIZZA HUT

SIDE ITEMS / SAUCESCheese 1 Slice 240 30 12 8Pepperoni 1 Slice 250 29 12 9Supreme 1 Slice 270 30 13 11Chicken Supreme 1 Slice 230 30 14 6

THIN AND CRISPY PIZZACheese 1 Slice 200 21 10 8Pepperoni 1 Slice 210 21 10 10Supreme 1 Slice 240 22 11 11Chicken Supreme 1 Slice 200 22 12 7

PAN PIZZACheese 1 Slice 280 29 11 13Pepperoni 1 Slice 290 29 11 15Supreme 1 Slice 320 30 13 16Chicken Supreme 1 Slice 280 30 13 12

STUFFED CRUST PIZZACheese 1 Slice 360 43 18 13Pepperoni 1 Slice 370 42 18 15Supreme 1 Slice 400 44 20 16Chicken Supreme 1 Slice 380 44 20 13

PERSONAL PAN PIZZACheese 1 Slice 160 18 7 7Pepperoni 1 Slice 170 18 7 8Supreme 1 Slice 190 19 8 9Chicken Supreme 1 Slice 160 19 8 6

SUBWAY

SANDWICHSubway Club 1 Sandwich 320 47 24 6Veggie Delight 1 Sandwich 230 44 9 3

COLD SANDWICHESSubway Sea Food Sensation 1 Sandwich 450 51 16 22

FOUNTAIN DRINKSCOCA-COLA PRODUCTSCoca-Cola 16 fl oz. 131 36Diet Coke 16 fl oz. < 1 < 1Fanta Orange 16 fl oz. 148 40

PEPSICOLA PRODUCTSPepsi 16 fl oz. 132 37Diet Pepsi 16 fl oz. 0 0Mountain Dew 16 fl oz. 145 41

NON VEGETARIAN ITEMS

CHICKENChicken Soup 1 Bowl 34 4 2

Chilli Chicken 1 Serving 307.4 15.62 44.16 7.65Chicken Roast 1 Serving 148 24.8 5.4Chicken Dumpling 1 Dumpling 28.45 5.98 7.01 0.19ChickenLollipops 1 Lollipop 223.45 21.45 27.12 3.22Grilled Chicken 1 Serving 193.67 3.3 44.85 0.96Chicken Makhani 1 Serving 356.76 3.07 42.58 19.35Chicken in Lemon Sauce 1 Serving 609.47 42.44 102.78 25.28Koyla Chicken 1 Serving 243.35 7.1 35.86 7.97ChickenKorma 1 Serving 304.55 12.88 38.55 11.23Sizzling Ginger Chicken 1 Serving 506.4 33.12 44.76 22.08Murgh Ke Shami 1 Piece 58.54 3.87 5.77 2.25Dum Murg 1 Serving 363.28 8 43.54 17.44Fish Cutlets 1 Cutlets 75.58 4.2 7.6 3.22Fish Fillets in Garlic Butter 1 Serving 284.7 4.96 17.64 21.57Fish Fenugreek Curry 1 Serving 195.85 10.13 27.5 2.03Fish Ambotik 1 Serving 290.3 22.13 31.09 14.55Pomfret Fried 1 Serving 205 22 13

SEA FOODCrab Sukhe 1 Serving 391.66 26.74 13.98 25.4Malwani Prawn Curry 1 Serving 752.2 49.43 35.82 45.59Prawn Shaslic with Apple & Curry 1 Serving 369.07 26.34 11.79 23.97

Prawn Balchao 1 Serving 234.67 7.94 29.92 9.15Prawn Provencale 1 Serving 234.3 16.29 31.85 4.49

RAW NON VEGETARIANBacha 100gm 147 6.1 18.1 5.6Bombay Duck 100gm 293 2.5 61.7 4Chital 100gm 108 3.1 18.6 2.3Crab (Small) 100gm 169 9.1 11.2 9.8Hilsa 100gm 273 2.9 21.8 19.4Katla 100gm 111 2.9 19.5 2.4Lobster 100gm 90 0 20.5 0.9Pomfrets 100gm 111 1.5 20.3 2.6Oil Sardine 100gm 97 0.1 19.6 2Prawn 100gm 89 0.8 19.1 1Ravas 100gm 112 3.3 22.2 1.1Rohu 100gm 97 4.4 16.6 1.4Sardine 100gm 101 21 1.9Fowl 100gm 109 25.9 0.6Liver (Goat) 100gm 107 20 3Goat Meat (Lean) 100gm 118 21.4 3.6Pork (Muscle) 100gm 114 18.7 4.4