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Posts Tagged ‘Skimmed milk’

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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