An Cooking

<><><>Please Do not Copy this information, It took me almost a month to gather this information!!!!

Know your claorie Intake Standard Measures
.		1 Cup	200 ml
.		1 Bowl	150 ml
.		1 Glass	250 ml
.		1 Table Spoon	15g
.		1 Tea spoon	5g
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.	MILK AND MILK PRODUCTS
.		Food Stuff	Amount	Calories
.		Cows Milk	1 cup	135
.		Soya Milk	1 cup	85
.		Toned Milk	1 cup	90
.		Double Toned Milk	1 cup	70
.		Skimmed Milk	1 cup	60
.		Cottage Cheese
.		Cows Milk	100g	265
.		Buffalo Milk	100g	292
.		Yoghurt (Cows Milk)	1 Bowl	100
.		Yoghurt (Toned Milk)	1 Bowl	70
.		Youghurt
.		(double toned Milk)	1 Bowl	50
.		Butter Milk	1 cup	30
.		Cream light	1 1/2 tbsp	45
.		Khoya	100g	421
.		Processed cheese	1 Cube (25g)	80
.		Condensed Milk	1/2 Cup	228
.		Powdered Milk	1 tbsp	70
.		Fruits
.	Fruits	Apple	1 Medium (100g)	60
.	Fruits	Banana	1 Medium (100g)	139
.	Fruits	Cherries	10 (70g)	45
.	Fruits	Dates (fried)	10 (100g)	317
.	Fruits	Grapes	20 (100g)	71
.	Fruits	Guava	1 Medium (150g)	75
.	Fruits	Louquat	6 Large (150g)	43
.	Fruits	Mango	1 small (100g)	74
.	Fruits	Musk Mellon	100g	17
.	Fruits	Orange	1 Medium (100g)	72
.	Fruits	Peach	1 Medium (100g)	50
.	Fruits	Pear	1 Medium (100g)	75
.	Fruits	Papaya	100g	32
.	Fruits	Pineapple (fresh)	1 Splice (100g)	46
.	Fruits	Plum	1 small (75g)	39
.	Fruits	Pomegranate	1 small (100g)	65
.		Vegetables
.	Vagetables	Bathula	100g	30
.	Vagetables	Beet root	100g	43
.	Vagetables	Bitter gaourd	100g	20
.	Vagetables	Carrot	1 Medium (60g)	29
.	Vagetables	Cabbage	1 Medium (300g)	80
.	Vagetables	Capsicum	1 Medium (100g)	24
.	Vagetables	Cauliflower	1 Medium (500g)	30
.	Vagetables	Coriander Leaves	100g	20
.	Vagetables	Colocasia	1 Medium (75g)	72
.	Vagetables	Cucumber	1 Medium (150g)	20
.	Vagetables	Fenugreek leaves	100g	15
.	Vagetables	French Beans	100g	26
.	Vagetables	Lady finger	100g	35
.	Vagetables	Lettuce	100g	20
.	Vagetables	Mint Leaves	100g	15
.	Vagetables	Mustard leaves	100g	34
.	Vagetables	Onion	1 Medium (50g)	25
.	Vagetables	Potato	1 Medium (60g)	26
.	Vagetables	Radish	1 Small (150g)	120
.	Vagetables	Spinach	100g	26
.	Vagetables	Sweet Potato	100g	120
.	Vagetables	Tinda	1 Small (50g)	10
.	Vagetables	Tomato	1 Medium (60g)	10
.	Oils	Butter	1 tsp	36
.	Oils	Ghee	1 tsp	45
.	Oils	Margarine	1 tsp	45
.	Oils	Oil	1 tsp	45
.	Oils	Olive Oil	1 tsp
.	Sugar	White Sugar	1 tsp	20
.	Sugar	Honey	1 tsp	15
.	Sugar	Jaggery	5g	19
.	Nuts	Almond	10small (10g)	65
.	Nuts	Coconut (fresh)	10g	45
.	Nuts	Coconut (dry)	15g	99
.	Nuts	Cashew Nut	6 Medium (20g)	120
.	Nuts	Pine nuts	10g	60
.	Nuts	Gound Nut	20 (10g)	60
.	Nuts	Pistachio	10 (10g)	65
.	Nuts	Raisins	10g	30
.	Nuts	Walnut	4 Halves (10g)	70
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.	BEVERAGES
.	NAME	RAW WEIGHT	MEASURE	CALORIES
.	Tea	Low fat milk-1tsp	1 Cup	30
.		Sugar-1tsp
.	Instant coffee	Low fat milk-2tsp	1 Cup	40
.		Sugar-1tsp
.	Espresso coffee	Low fat milk-1/2tsp	1 Cup	55
.		Sugar-1tsp
.		Cream-1/2tsp
.	Mango shake	Mango-50g	1 Glass	249
.		Buffalo milk-150ml
.		sugar-2tsp
.	Fruit punch	Fresh juices	1 Glass	174
.	Lemonade/Mintade	Mint leaves	1 Glass	40
.		Lemon
.		sugar-2tsp
.	Jaljeera		1 Glass	NIL
.	Panna
.	(raw mango juice)	Mango-50g	1 Glass	97
.		Sugar-3tsp
.	Carrot kanji		1 Glass	5
.	Pineapple juice		1 Glass	110
.	Rose water	(Rooh Afza-3tsp)	1 Glass	150
.	Soft drink		300ml	125
.	Tender coconut water		1 Glass	24
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.	ALCOHOLIC DRINKS
.	NAME	AMOUNT	CALORIES
.	Beer	240ml	110
.	Wine(dry)	100ml	80
.	Wine(sweet)	100ml	142
.	Brandy	30ml	75
.	Champagne(dry)	135ml	105
.	Champagne(sweet)	135ml	160
.	Whisky	30ml	75
.	Gin	30ml	85
.	Rum	30ml	85
.	Sherry(dry)	30ml	45
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.	(Note: It is healthy to avoid consuming alcohol as much as possible.)
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.	CEREALS
.	PREPARATION	COOKED	COOKED	CALORIES
.		WT.(G)	MEASURE/NO.
.	Burghol(cracked wheat)	200	1 Cup	225
.	Rice	200	1 Cup	222
.	Khichri1	200	1 Cup	430
.	Pulao	300	2 Bowls	358
.	Parantha2	100	2	297
.	Chappati3	70	2	170
.	Puri4	75	3	240
.	Bhatura5	36	1	154
.	Potato parantha6	90	1	213
.	Khubus(Small)	90	1	240
.	Freikha	200	1 Cup	225
.	Wheat, all bran	28	1/2 Cup	95
.	Doughnut	32	1	135
.	Burger, chicken		1	275
.	Burger, vegetable		1	125
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.	DAL PREPARATION
.	PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
.	Bengal gram dal	125	1 Bowl	124
.	Black gram dal	145	1 Bowl	161
.	Green gram dal	155	1 Bowl	316
.	Lentil dal	140	1 Bowl	248
.	Red gram dal	135	1 Bowl	104
.	Kadhi7	140	1 Bowl	118
.	Spinach with dal	140	1 Bowl	113
.	Sambar8	160	1 Bowl	81
.	Chole9	160	1 Bowl	119
.	Green gram(whole)	145	1 Bowl	113
.	Lentil (whole)	130	1 Bowl	95
.	Rajmah10	135	1 Bowl	153
.	Chick peas(lobia)	140	1 Bowl	141
.	Phool(fava beans)	100	1/2 Cup	115
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.	VEGETABLE PREPARATION
.	PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
.	Peas and paneer	130	1 Bowl	191
.	Pea potato curry	135	1 Bowl	132
.	potato curry	110	3/4 Bowl	131
.	Fried vegetableballs curry	145	1 Bowl	217
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.	DRY PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
.	Capsicum potato	125	1 Bowl	116
.	Cauliflower and carrot	95	1 Bowl	100
.	Ladies finger(okra)	140	1.5 Bowl	226
.	Eggplant	100	3/4 Bowl	115
.	Cabbage	100	1 Bowl	131
.	Stuffed tomato	85	1 Bowl	84
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.	SNACKS PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
.	Poha	150	1 1/2 Bowl	298
.	Dahi vada	166	2	343
.	Vada	43	2	138
.	Masala dosa	100	1	192
.	Idli	170	3	229
.	Sago vada	60	2	214
.	Samosa	65	1	207
.	Sandwich	65	2	194
.	Upma	160	1.25	260
.	Spaghetti	140	1 Cup	197
.	Waffles	75	1 Large	245
.	Cake,plain	75	1 Piece	153
.	Cake,sponge	50	1 Piece	153
.	Pie	160	1 Portion	375
.	Kaak	100	4 Pieces	300
.	Manakeesh	100	1 Piece	277
.	Knafeh bjibun	100	1 Small piece	350
.	Knafeh bkashta	100	1 Small piece	345
.	Znood el sitt	100	1 Small piece	375
.	Hareesah	100	1 Medium piece	525
.	Baklawah	100	5 Pieces	550
.	Borma	100	2 Pieces	600
.	Ish el bulbul	100	8-10 Pieces	550
.	Ghraybeh	100	4 Pieces	550
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.	NON-VEG PREPARATION
.	PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
.	Chicken with gravy	125	1 Bowl	257
.	Fish cutlets	80	2 Bowl	190
.	Fish fillet	115	2 Bowl	358
.	Fried Fish	85	2 Bowl	218
.	Liver tossed with spices	140	1 Bowl	330
.	Mutton curry	145	1 Bowl	237
.	Prawn tossed with spices	115	3/4 Bowl	206
.	Prawn curry	145	1 Bowl	219
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.	CHUTNEYS(PASTES)
.	PREPARATION	COOKED WT.(G)	COOKED MEASURE/NO.	CALORIES
.	Coconut chutney	55	2 tbsp	125
.	Coriander chutney	20	1 tbsp	47
.	Mint Chutney	18	1 tbsp	7
.	Tamarind Chutney	20	1 tbsp	65
.	Tomato Chutney	50	1/2 Bowl	32
.	Hummos	30	2 tbsp	120
.	Moutabbal	30	2 tbsp	75
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.	RAITAS
.	Cucumber raita(low fat curd)	Yoghurt-100	1 Bowl	52
.		Cucumber-50
.	Boondi raita fried bengal flour balls	Yoghurt-100	1 Bowl	100
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.	SALADS AND DRESSINGS
.	French	15	1 tbsp	70
.	Mayonnaise	15	1 tbsp	150
.	Light mayonnaise	15	1 tbsp	110
.	Tossed green salad with dressing	1 Bowl	1 tbsp	95
.	Coleslaw veg with jellied fruit salad		1 Bowl	151
.	Tabouleh	100g	1 Bowl	108
.	Fattoush	100g	1 Bowl	125
.	Caesar	15	1 tbsp	70