Low fat low calorie diet chart

LOW FAT, LOW CALORIE DIET CHART
Approx. Calories (per 100gms of edible portion)
Food	Approx.	Food	Approx.
	Calories		Calories
Vegetables		Cereals & Cereal products
Dudhi	10	Bajra	360
Bhindi	35	Barley	335
Brinjal	25	Jowar	350
Cauliflower	30	Maize (lender)	125
Cucumber	15	Ragi	330
Frenchbeans/Drumsticks	25	Rice	350
Green peas	95	Poha	345
Karela	25	Weat flour (refined)	350
Mango green	45	Rawa	350
Padwal	20	Vermicelli	350
Papaya green	30	Weat bread	245
Simla mirchi	25	Nuts & Oil Seeds
Tinda	20	Almond	655
Tomato	20	Cashewnut	595
Leafy Vegetables		Coconut (dry)	660
Cabbage	25	Coconut (fresh)	445
Cauliflower	30	Coconut milk	430
Celery leaves	35	Coconut water	25
Coriander leaves	45	Ground nuts	565
khatti palak	15	Pistachio nut	625
Lettuce	20	Walnut	690
Methi	50	Sweets
Palak	25	Carrot halwa(small bowl)	300
Radish leaves	30	Dudhi (small bowl)	300
Roots & Tubers		Gulab Jamun(2 small pieces)	200
Beetroot	45	Rasgolla ( 2 small )	150
Carrot	50	Chikki (Groundnut) 1 piece	150
Onion	50	Ice-cream (1 small cup)	220
Potato	100	Kulfi - (1small piece)	200
Radish(white)	20	Shrikhand (1 small cup)	350
Sweet Potato	120	Jalebi (1 piece)	150
Yam(suran)	110	Spong cake (1 small slice)	200
Fruits		Choclate cake (1 small slice)	250
Apple	60	Glucose biscuit (1 piece)	35
Banana	115	Marie biscuit (1 piece)	25
Chikoo	100	Snacks
Custard Apple	105	Alu tikki - 1 piece	100
Dates (dried)	315	Batata vada - 1 piece	150
Figd	35	Cheese pizza - 1 piece(100gms)	250
Grapes	70	Dhai vada - 2 pieces	180
Guava	50	Dosa - 1 piece	120
Jackfruit	90	Fish fingers - 3 small pieces	170
Lemon	55	French fries - 100gms	300
Sweetlime	35	Fudge - 100gms	410
Mango	75	Idli -2 pieces	200
Watermelon	15	Milk chocolate (plain) 100gms	520
Orange	50	Masala dosa - 1 piece	175
Papaya	30	Potato poha -1 small cup	150
Peach	50	Pattice - 1 piece	150
Pear	50	Potato chips - 100 gms	550
Plum	50	Roasted papad - 1 piece	40
Pineapple	70	Samosa - 1 piece	150
Milk & Milk products		Cutlet - 1 piece	150
Cheese	350	Pulses & Legumes
Curds	60	Bengal gram(channa dal)	370
Ice cream	170	Chowli	325
Milk (Buffalo)	115	Moong dal	350
Milk (Cow)	65	Masoor dal	345
Paneer	265	Rajmah	345
Skimmed milk(liquid)	30	Soya beans	430
Fats & Oils		Meat & Poultry
Butter	730	Chicken	110
Ghee	900	Egg	175
Hydrogenated oil(vanaspati)	900	Goat meat (Lamb)	120
Cooking Oil	900	Mutton with fat	195
Sea Food		Sugars
Bombay Duck	295	Honey	320
Crab (small)	170	Jaggery (cane)	385
Lobster	90	Sugarcane	400
Mackerel	95	White sugar	400
Pomfret black	110
Pomfret white	90
Prawn	90
Rawas	110
Sardine	100
Shrimp(small dried)	350
Surmai (fresh)	90