Hello guys!!!
We all are much concerned over our diet plans some day or the other. Speaking of fatty people there is no chance of erasing the concept of diet plan from their minds. For all the people who are concerned over your dieting here goes the list below:
Courtesy: http://www.indusladies.com/forums/healthy-food-and-living/21336-fibre-protein-rich-indian-foods.html
| NUTS AND OIL SEEDS |
Energy (KCal) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
All values are per 100 g of edible portions. |
| Almond |
655 |
20.8 |
10.5 |
58.9 |
| Cashewnut |
596 |
21.2 |
22.3 |
46.9 |
| Coconut (dry) |
662 |
6.8 |
18.4 |
62.3 |
| Coconut (fresh) |
444 |
4.5 |
13.0 |
41.6 |
| Coconut (milk) |
430 |
3.4 |
11.9 |
41.0 |
| Coconut (water) |
24 |
1.4 |
4.4 |
0.1 |
| Groundnut |
567 |
25.3 |
26.1 |
40.1 |
| Groundnut (roasted) |
570 |
26.2 |
26.7 |
39.8 |
| Mustard (seeds) |
541 |
20.0 |
23.8 |
39.7 |
| Pista |
626 |
19.8 |
16.2 |
53.5 |
| Walnut |
687 |
15.6 |
11.0 |
64.5 |
| Water melon seeds |
628 |
34.1 |
4.5 |
52.6 |
| MILK AND MILK PRODUCTS |
Energy (KCal) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
All values are per 100 g of edible portions. |
| Milk (Buffalo) |
117 |
4.3 |
5.0 |
6.5 |
| Milk (Cow) |
67 |
3.2 |
4.4 |
4.1 |
| Milk (Human) |
65 |
1.1 |
7.4 |
3.4 |
| Curd (Cow’s milk) |
60 |
3.1 |
3.0 |
4.0 |
| Butter milk |
15 |
0.8 |
0.5 |
1.1 |
| Skimmed milk |
29 |
2.5 |
4.6 |
0.1 |
| Paneer (Cow’s milk) |
265 |
18.3 |
1.2 |
20.8 |
| Paneer (Buffalo’s milk) |
292 |
13.4 |
7.9 |
23.0 |
| Khoa (Whole milk) |
421 |
20.0 |
20.5 |
25.9 |
| Khoa (Skimmed milk) |
206 |
22.3 |
25.7 |
1.6 |
| Cheese |
348 |
24.1 |
6.3 |
25.1 |
| Milk powder (skimmed) |
357 |
38.0 |
51.0 |
0.1 |
| Milk powder (whole) |
496 |
25.8 |
38.0 |
26.7 |
| FRUITS |
Energy (KCal) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
All values are per 100 g of edible portions. |
| Amla |
58 |
0.5 |
13.7 |
0.1 |
| Apple |
59 |
0.2 |
13.4 |
0.5 |
| Apricot (fresh) |
53 |
1.0 |
11.6 |
0.3 |
| Apricot (dry) |
306 |
1.6 |
73.4 |
0.7 |
| Bael fruit |
137 |
1.8 |
31.8 |
0.3 |
| Banana (ripe) |
116 |
1.2 |
27.2 |
0.3 |
| Cherries (red) |
64 |
1.1 |
13.8 |
0.5 |
| Currants (black) |
316 |
2.7 |
75.2 |
0.5 |
| Dates (dried) |
317 |
2.5 |
75.8 |
0.4 |
| Dates (fresh) |
144 |
1.2 |
33.8 |
0.4 |
| Figs (Anjeer) |
37 |
1.3 |
7.6 |
0.2 |
| Grapes (blue) |
58 |
0.6 |
13.1 |
0.4 |
| Grapes(pale green) |
71 |
0.5 |
16.5 |
0.3 |
| Guava |
51 |
0.9 |
11.2 |
0.3 |
| Jamun |
62 |
0.7 |
14.0 |
0.3 |
| Lemon |
57 |
1.0 |
11.1 |
0.9 |
| Lichi |
61 |
1.1 |
13.6 |
0.2 |
| Loquat |
43 |
0.6 |
9.6 |
0.3 |
| Mango (ripe) |
74 |
0.6 |
16.9 |
0.4 |
| Melon (Kharbuja) |
17 |
0.3 |
3.5 |
0.2 |
| Mulberry (Shahtoot) |
49 |
1.1 |
10.3 |
0.4 |
| Orange |
48 |
0.7 |
10.9 |
0.2 |
| Orange (juice) |
9 |
0.2 |
1.9 |
0.1 |
| Papaya (ripe) |
32 |
0.6 |
7.2 |
0.1 |
| Peaches |
50 |
1.2 |
10.5 |
0.3 |
| Pears |
52 |
0.6 |
11.9 |
0.2 |
| Phalsa |
72 |
1.3 |
14.7 |
0.9 |
| Pineapple |
46 |
0.4 |
10.8 |
0.1 |
| Plum |
52 |
0.7 |
11.1 |
0.5 |
| Pomegranate |
65 |
1.6 |
14.1 |
0.1 |
| Raspberry |
56 |
1.0 |
11.7 |
0.6 |
| Sharifa |
104 |
1.6 |
23.5 |
0.4 |
| Strawberry |
44 |
0.7 |
9.8 |
0.2 |
| Water melon (Tarbuj) |
16 |
0.2 |
3.3 |
0.2 |
| OTHER VEGETABLES |
Energy (KCal) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
All values are per 100 g of edible portions. |
| Ash gourd (Petha) |
10 |
0.4 |
1.9 |
0.1 |
| Beans |
158 |
7.4 |
29.8 |
1.0 |
| Bitter gourd (Karela) |
25 |
1.6 |
4.2 |
0.2 |
| Bottle gourd (Lauki) |
12 |
0.2 |
2.5 |
0.1 |
| Brinjal (Baingan) |
24 |
1.4 |
4.0 |
0.3 |
| Cauliflower (Gobhi) |
30 |
2.6 |
4.0 |
0.4 |
| Cowpea (Lobia) |
48 |
3.5 |
8.1 |
0.2 |
| Cucumber (Kheera) |
13 |
0.4 |
2.5 |
0.1 |
| French beans |
26 |
1.7 |
4.5 |
0.1 |
| Capsicum (Shimla mirch) |
24 |
1.3 |
4.3 |
0.3 |
| Jack fruit (Kathal) |
51 |
2.6 |
9.4 |
0.3 |
| Karonda (fresh) |
42 |
1.1 |
2.9 |
2.9 |
| Ladies finger (Bhindi) |
35 |
1.9 |
6.4 |
0.2 |
| Lotus stem (dry) |
234 |
4.1 |
51.4 |
1.3 |
| Mango (raw) |
44 |
0.7 |
10.1 |
0.1 |
| Papaya (raw) |
27 |
0.7 |
5.7 |
0.2 |
| Parwal |
20 |
2.0 |
2.2 |
0.3 |
| Pumpkin fruit |
25 |
1.4 |
4.6 |
0.1 |
| Ridge gourd (Turai) |
17 |
0.5 |
3.4 |
0.1 |
| Snake gourd (Kakri) |
18 |
0.5 |
3.3 |
0.3 |
| Tinda |
21 |
1.4 |
3.4 |
0.2 |
| Tomato |
20 |
0.9 |
3.6 |
0.2 |
| Water chestnut (Singhara) |
115 |
4.7 |
23.3 |
0.3 |
| CEREALS |
Energy (KCal) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
All values are per 100 g of edible portions. |
| Bajra |
361 |
11.6 |
67.5 |
5.0 |
| Barley |
336 |
11.5 |
69.6 |
1.3 |
| Jowar |
331 |
12.3 |
60.9 |
1.9 |
| Maize (dry) |
342 |
11.1 |
66 |
3.6 |
| Maize (tender) |
125 |
4.7 |
24.6 |
0.8 |
| Rice |
345 |
6.8 |
78.2 |
0.5 |
| Rice flakes |
346 |
6.6 |
77.3 |
1.2 |
| Rice (puffed) |
325 |
7.5 |
73.6 |
0.1 |
| Wheat flour |
341 |
12.1 |
69.4 |
1.7 |
| Wheat flour Refined (Maida) |
348 |
11.0 |
73.9 |
0.9 |
| Semolina (Suji) |
348 |
10.4 |
74.8 |
0.8 |
| Vermicelli (Sewia) |
352 |
8.8 |
78.3 |
0.4 |
| Brown bread |
245 |
7.8 |
51.9 |
0.7 |
| ROOTS AND TUBERS |
Energy (KCal) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
All values are per 100 g of edible portions. |
| Arrow root flour |
334 |
0.2 |
83.1 |
0.1 |
| Beet root |
43 |
1.7 |
8.8 |
0.1 |
| Carrot |
48 |
0.9 |
10.6 |
0.2 |
| Colocasia (Arvi) |
97 |
3.0 |
21.1 |
0.1 |
| Onion |
50 |
1.2 |
11.1 |
0.1 |
| Potato |
97 |
1.6 |
22.6 |
0.1 |
| Radish |
17 |
0.7 |
3.4 |
0.1 |
| Sweet potato |
1.2 |
1.2 |
28.2 |
0.3 |
| Turnip (Shalgam) |
29 |
0.7 |
6.2 |
0.2 |
| Yam (Zimikand) |
79 |
1.2 |
18.4 |
0.1 |
| LEAFY VEGETABLES |
Energy (KCal) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
All values are per 100 g of edible portions. |
| Bathua |
30 |
3.7 |
2.9 |
0.4 |
| Cabbage |
27 |
1.8 |
4.6 |
0.1 |
| Celery leaves |
37 |
6.3 |
1.6 |
0.6 |
| Colocasia leaves (Arvi leaves) |
56 |
3.9 |
6.8 |
1.5 |
| Coriander leaves (Dhania) |
44 |
3.3 |
6.3 |
0.6 |
| Fenugreek leaves (Methi) |
49 |
4.4 |
6.0 |
0.9 |
| Lettuce |
21 |
2.1 |
2.5 |
0.3 |
| Mustard leaves (Sarso ka saag) |
34 |
4.0 |
3.2 |
0.6 |
| Radish leaves |
28 |
3.8 |
2.4 |
0.4 |
| Spinach (Palak) |
26 |
2.0 |
2.9 |
0.7 |
| PULSES (DALS) |
Energy (KCal) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
All values are per 100 g of edible portions. |
| Chana |
360 |
17.1 |
60.9 |
5.3 |
| Chana dal |
372 |
20.8 |
59.8 |
5.6 |
| Kala chana (roasted) |
369 |
22.5 |
58.1 |
5.2 |
| Urad dal (whole) |
347 |
24.0 |
59.6 |
1.4 |
| Lobia |
323 |
24.1 |
54.5 |
1.0 |
| Beans (sem,dry) |
347 |
24.9 |
60.1 |
0.8 |
| Moong dal (whole) |
334 |
24.0 |
56.7 |
1.3 |
| Moong dal |
358 |
24.5 |
59.9 |
1.2 |
| Kala chana |
321 |
22.0 |
57.2 |
0.5 |
| Masoor dal |
343 |
25.1 |
59.0 |
0.7 |
| Moth dal |
330 |
23.6 |
56.5 |
1.1 |
| Peas (green) |
93 |
7.2 |
15.9 |
0.1 |
| Peas (dry) |
315 |
19.7 |
56.5 |
1.1 |
| Peas (roasted) |
340 |
22.9 |
58.8 |
1.4 |
| Rajmah |
346 |
22.9 |
60.6 |
1.3 |
| Red gram (Arhar) |
335 |
22.3 |
57.6 |
1.7 |
| Soyabean |
432 |
43.2 |
20.9 |
19.5 |
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