Fruits per 100 Grams

Apple

56

Banana

153

Chickoo

94

Cherries

70

Dates

281

Guava

66

Black Grapes

45

Litchies

61

Mangoes

70

Orange

53

Papaya

32

Peach

50

Pears

51

Pineapple

46

Plums

56

Pomegranate

77

Watermelon

16

Vegetables per 100 Grams

Cabbage

45

Carrot

48

Methi (fenugreek)

49

Spinach

26

Onion

50

Potato

97

Brinjal

24

Cauliflower

30

French beans

26

Peas

93

Tomato

21

Lettuce

21

Cereals per 100 Grams

Bajra

360

Maize flour

355

Rice

325

Wheat flour

341

Breads per piece

1 medium chappati

119

1 slice white bread

60

1 paratha (no filling)

280

Milk & Milk Products per cup

Cow milk

100

Buffalo milk

115

Skimmed milk

45

Buttermilk

19

Cheese

315

Butter 100gms.

750

Cream 100gms.

210

Ghee 100gms

910

Others

Sugar 1 tbsp.

48

Honey 1 tbsp

90

Coconut water 100 ml

25

Coffee

40

Tea

30

Orange juice 100ml

47

Tomato juice 100ml

22