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Count Your Calories
Step 1: Make a detailed list of foods eaten, ingredients used and the quantities they are used in

Step 2: Multiple the quantity of ingredients in grams with the value of different nutrients given in the tables below and divide by 100 (as the values given below are per 100 g).

Step 3: Total all the values obtained to get the total nutrient intake.
 
Cereals (per 100g)
Food stuff Protein Fat Fibre Carbohydrate Energy
BAJRA 11.60 5.00 1.20 67.50 361
BARLEY 11.50 1.30 3.90 69.60 336
JOWAR 10.40 1.90 1.60 72.60 349
MAIZE, dry 11.10 3.60 2.70 66.20 342
MAIZE,tender 4.70 0.90 1.90 24.60 125
RAGI 7.30 1.30 3.60 72.00 328
RICE, parboiled milled 6.40 0.40 0.20 79.00 346
RICE, raw handpounded 7.50 1.00 0.60 76.70 346
RICE,raw,milled 6.80 0.50 0.20 78.20 345
RICE,flakes 6.60 1.20 0.70 77.30 346
RICE,puffed 7.50 0.10 0.30 73.60 325
WHEAT,bulgar (parboile 8.20 1.60 1.70 77.20 356
WHEAT,whole 11.80 1.50 1.20 71.20 346
Maida (refined) 11.00 0.90 0.30 73.90 348
WHEAT,semolina 10.40 0.80 0.20 74.80 348
WHEAT,vermicelli 8.70 0.40 0.20 78.30 352
WHEAT,bread (brown) 8.80 1.40 1.20 49.00 244
WHEAT,bread (white) 7.80 0.70 0.20 51.90 245
 
Pulses & Legumes (per 100g)
Food stuff Protein Fat Fibre Carbohydrate Energy
CHANNA DAL 20.80 5.60 1.20 59.80 372
URAD DAL 24.00 1.40 0.90 59.60 347
MUG Whole 24.00 1.30 4.10 56.70 334
MUNG DAL 24.50 1.20 0.80 59.90 348
MASOOR DAL 25.10 0.70 0.70 59.00 343
PEAS green 7.20 0.10 4.00 15.90 93
PEAS dry 19.70 1.10 4.50 56.50 315
RAJMAH 22.90 1.30 4.80 60.60 346
TUVER DAL 22.30 1.70 1.50 57.60 335
TUVER 9.80 1.00 6.20 16.90 116
SOYABEAN 43.20 19.50 3.70 20.90 432
 
Vegetables (per 100g)
Food stuff Protein Fat Fibre Carbohydrate Energy
CABBAGE 1.80 0.10 0.60 1.00 4.60
FENUGREEK LEAVES 4.40 0.90 1.50 1.10 6.00
MINT 4.80 0.60 1.90 2.00 5.80
SPINACH 2.00 0.70 1.70 0.60 2.90
BEET ROOT 1.70 0.10 0.80 0.90 8.80
CARROT 0.90 0.20 1.10 1.20 10.60
ONION big 1.20 0.10 0.40 0.60 11.10
POTATO 1.60 0.10 0.60 0.40 22.60
RADISH white 0.70 0.10 0.60 0.80 3.40
SWEET POTATO 1.20 0.30 1.00 0.80 28.20
TAPIOCA 0.70 0.20 1.00 0.60 38.10
TURNIP 0.50 0.20 0.60 0.90 6.20
YAM, ordinary 1.40 0.10 1.60 1.00 26.00
BITTER GOURD GREEN 2.10 1.00 1.40 1.70 10.60
BITTER GOURD small 0.20 0.10 0.50 0.60 2.50
BOTTLE GOURD 1.40 0.30 0.30 1.30 4.00
BRINJAL 4.50 0.10 0.80 2.00 7.20
BROAD BEANS 2.60 0.40 1.00 1.20 4.00
CAULIFLOWER 0.70 0.10 0.40 0.60 5.70
CHO-CHO-MARROW 3.20 0.40 1.40 3.20 10.80
CLUSTER BEANS 0.30 0.30 1.20 0.60 3.60
CUCUMBER 0.40 0.10 0.30 0.40 2.50
DOUBLE BEANS 8.30 0.30 1.00 4.30 12.30
DRUMSTICK 2.50 0.10 2.00 4.80 3.70
FIELD BEANS  tender 3.80 0.70 0.90 1.80 6.70
FRENCH BEANS 1.70 0.10 0.50 1.80 4.50
CAPSICUM 1.30 0.30 0.70 1.00 4.30
LADIES FINGERS 1.90 0.20 0.70 1.20 6.40
MANGO,green 0.70 0.10 0.40 1.20 10.10
ONION STALKS 0.90 0.20 0.80 1.60 8.90
PAPAYA green 0.70 0.20 0.50 0.90 5.70
PARWAR 2.00 0.30 0.50 3.00 2.20
RIDGE GOURD 0.50 0.10 0.30 0.50 3.40
SNAKE GOURD 0.50 0.30 0.50 0.80 3.30
TOMATO,ripe 0.90 0.20 0.50 0.80 3.60
COCONUT dry 6.80 62.30 1.60 6.60 18.40
COCONUT fresh 4.50 41.60 1.00 3.60 13.00
GROUNDNUT roasted 26.20 39.80 2.50 3.10 26.70
MUSTARD SEEDS 20.00 39.70 4.20 1.80 23.80
LEMON 1.00 0.90 0.30 1.70 11.10
CORIANDER LEAVES 3.30 0.60 2.30 1.20 6.30
 
Fruits (per 100g)
Food stuff Protein Fat Fibre Carbohydrate Energy
AMLA 0.50 0.10 3.40 13.70 58
APPLE 0.20 0.50 1.00 13.40 59
BANANA,ripe 1.20 0.30 0.40 27.20 116
CHERRIES,red 1.10 0.50 0.40 13.80 64
DATES dried 2.50 0.40 3.90 75.80 317
DATES fresh 1.20 0.40 3.70 33.80 144
FIGS 1.30 0.20 2.20 7.60 37
GRAPES blue 0.60 0.40 2.80 13.10 58
GRAPES pale green 0.50 0.30 2.90 16.50 71
GUAVA,country 0.90 0.30 5.20 11.20 51
LEMON 1.00 0.90 1.70 11.10 57
LICHI 1.10 0.20 0.50 13.60 61
LIME,sweet musambi 0.80 0.30 0.50 9.30 43
MANGO, ripe 0.60 0.40 0.70 16.90 74
MELON,musk 0.30 0.20 0.40 3.50 17
WATERMELON 0.20 0.20 0.20 3.30 16
ORANGE 0.70 0.20 0.30 10.90 48
ORANGE juice 0.20 0.10 0.00 1.90 9
PAPAYA,ripe 0.60 0.10 0.80 7.20 32
PEARS 0.60 0.20 1.00 11.90 52
PINE APPLE 0.40 0.10 0.50 10.80 46
PLUM 0.70 0.50 0.40 11.10 52
POMEGRANATE 1.60 0.10 5.10 14.50 65
RAISINS 1.80 0.30 1.10 74.60 308
SAPOTA 0.70 1.10 2.60 21.40 98
SEETHAPHAL 1.60 0.40 3.10 23.50 104
STRAWBERRY 0.70 0.20 1.10 9.80 44
 
Milk & Milk Products
Food stuff Protein Fat Fibre Carbohydrate Energy
MILK cow's 3.20 4.10 0.80 0.00 67
MILK human 1.10 3.40 0.10 0.00 65
CURDS (cow's milk) 3.10 4.00 0.80 0.00 60
BUTTER MILK 0.80 1.10 0.10 0.00 15
SKIMMED MILK, liquid 2.50 0.10 0.70 0.00 29
PANEER, cow's milk 18.30 20.80 2.60 0.00 265
CHEESE 24.10 25.10 4.20 0.00 348
BUTTER 0.00 81.00 2.50 0.00 729
GHEE (cow) 0.00 100.00 0.00 0.00 900
 
Meat, Fish & Poultry
Food stuff Protein Fat Fibre Carbohydrate Energy
EGG,hen 13.30 13.30 0.00 0.00 173
BEEF meal 79.20 10.30 0.50 0.20 410
BEEF muscle 22.60 2.60 0.00 0.00 114
CHICKEN 25.90 0.60 0.00 0.00 109
MUTTON, muscle 18.50 13.30 0.00 0.00 194
POMFRETS,white 17.00 1.30 0.00 1.80 87
 
Oils & Sugars
Food stuff Protein Fat Fibre Carbohydrate Energy
COOKING OIL 0.0 100.0 0.0 0.0 900
SUGAR 0.0 100.0 0.0 99.40 398
HONEY 0.0 0.0 0.0 79.50 319
JAGGERY 0.0 0.0 0.0 95.00 383
 
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