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   Cholesterol, Saturated Fat Contents & Calories
 
The following lists will give details of the cholesterol, saturated fat contents and calories in various food items. It is important to know about these details since they can help you to plan a calorie and low fat diet.
Cholesterol, Saturated Fat Contents & Calories
 
 
  Breakfast Foods  
 
 Foodstuff  Calories Fat  Cholesterol
   
 Saturated  (gm) Total (gm)
 
 Bacon Fried
 1 slice (25 gms)
 95  2.8  9.0 3.0
 Bread White
 2 slices (40 gms)
 98  -  0.3  -
 Bun
 1 big (60 gms)
 170  -  0.4  -
 Cheese Toast
 2 slices (70 gms)
 220  8.0  13.1  19.5
 Cornflakes
 1 cup without milk and  sugar (25 gms)
 95  -  Traces  -
 Dosa-Masala / Mysore
 with butter (200 gms)
 400  9.0  25.0  42.0
 Dosa, Plain
 (50 gms)
 200  7.0  10.0  
 Egg, White
 1 white (17 gm)
 15  -  -  -
 Egg ,Whole
 (50 gm)
 87  1.7  6.6  248.0
 Egg,Yolk
 1 yolk (33 gm)
 62  1.7  6.6  248.0
 Egg, Boiled
 (50 gm)
 87  1.7  6.6  248.0
 Egg
 fried/omelette/scrambled
       
 (a) using 1 tbsp (15 gm)   butter / ghee  200  16.1  18.7  290.0
 (b) using 1 tbsp oil  225  11.2  21.6  248.0
 Finger Chips
 1 serving
 465  21.0  30.2  -
 Fruit Bread
 1 slice (20 gms)
 60  0.1  1.0  -
 Ham, Roasted
 1 slice (50 gms)
 245  10.4  25  25.0
 Idili with Sambar
 (60 gms)
 250  1.0  4.5  -
 Luncheon Meat
 1 slice (25 gms)
 65  1.7  5.0  3.0
 Milk Bread
 1 slice (20 gms)
 55  0.1  0.5  0.2
 Milk, Skimmed
 1 cup (200 ml)
 74  -  0.2  0.4
 Milk, Whole
 1 cup (200 ml)
 150  4.8  8.1  22.0
 Pohe (Potato)
 1 plate (150 gms)
 240  3.5  8.0  -
 Parotha, Plan
 (50 gms)
 250  7.0  10.0  25.0
 Parotha, Stuffed
 (70 gms)
 300  7.0  12.5  28.0
 Sausages, Cooked
 (25 gms)
 85  1.6  7.0  25.0
 Salami
 1 slice (10 gms)
 45  3.1  7.0  -
 Tomato Omelette
 (60 gms)
 250  7.0  12.0  -
 Uttappa, Onion
 (75 gms)
 275  7.0  10.8  -
 Uppama
 1 plate (150 gms)
 235  3.5  8.0  
 
 
  Snacks 'n' Savouries  
 
 Foodstuff  Calories Fat  Cholesterol
   
 Saturated  (gm) Total (gm)
 
 Bhelpuri
 1 plate (150 gms)
 185  3.5  5.0  -
 Biscuits, Salted
 (10 gms)
 53  0.3  3.2  -
 Biscuits, Sweet
 (10 gms)
 45  0.1  1.3  -
 Cutlets, Mutton
 (200 gms)
 480  18.5  28.0  95.0
 Cutlets, Vegetable
 (200 gms)
 450  17.5  25.0  -
 Dahiwada
 (200 gms)
 250  10.5  19.5  -
 Dalwada
 (60 gms)
 340  9.0  15.0  -
 Farsan / Chewada
 1 plate (100 gm)
 230  10.5  15.0  -
 Kachoris
 (150 gm)
 400  14.0  20.0  -
 Patties
 (200 gm)
 300  7.0  10.0  -
 Paneer Pakoda
 (50 gm)
 275  15.2  22.0  20.0
 Pizza (Meat)
 1 small (225 gm)
 400  14.5  20.0  75.0
 Pizza (Vegetable,  Cheese)
 1 small (200 gm)
 325  11.7  15.0  32.5
 Potato Wadas
 (150 gm)
 470  14.0  20.0  -
 Puri Bhaji
 1 plate (250 gm)
 685  27.0  42.0  -
 Ragada Patties
 1 plate (250 gms)
 450  7.0  13.0  -
 Samosa
 (150 gms)
 500  14.0  20.0  -
 Sev Puri
 1 plate (200 gms)
 225  10.5  15.0  -
 Bhajias, Onion
 1 plates (150 gms)
 395  17.5  27.6  -
 Cauliflower Pakoras
 1 plate (150 gms)
 410  17.5  27.9  -
 
 
  Nuts  
 
 Foodstuff  Calories Fat  Cholesterol
   
 Saturated  (gm) Total (gm)
 
 Almonds
 (100 gm)
 655  4.2  58.9  -
 Cashewnuts
 (100 gms)
 596  4.2  46.9  -
 Pistachios
 (100 gms)
 680  7.8  57.8  -
 Walnuts
 (100 gms)
 687  6.6  64.5  -
 
 
  Meals  
 
 Foodstuff  Calories Fat  Cholesterol
   
 Saturated  (gm) Total (gm)
 
 a. Soups
 Chicken Soup
 1 cup
 185  6.8  12.5  87.0
 Chicken Vegetable  Soup
 1 cup
 162  4.4  8.7  73.0
 Corn Soup (Sweet)
 1 cup
 120  1.7  7.0  248.0
 Dal Soup
 1 cup
 137  2.2  4.2  14.0
 Green Peas Soup
 1 cup
 176  2.2  5.5  14.0
 Spanich Soup
 1 cup
 50  2.2  4.4  14.0
 Tomato Soup
 1 cup
 87  2.2  4.2  14.0
 Each cup equivalent to  (200 ml)
 
 b. Salads
 Russian Salad
 1 serving (100 gm)
 545  18.1  50.0  289
 Sprouted Pluse Salad
 1 serving (100 gm)
 225  3.5  5.7  -
         
 c. Vegetables
 Brinjal Bhartha
 1 serving (150 gm)
 150  7.0  10.5  -
 Chana Masala
 1 serving (200 gm)
 240  7.0  10.0  -
 Chana Dal
 1 bowl / cup (150 gms)
 270  7.0  17.8  -
 Dum Aloo
 1 serving (150 gms)
 254  10.8  15.7  1.6
 Macaroni & Tomatoes  (butter)
 1 serving (150 gms)
 396  15.4  27.3  70
 Mixed Vegetables-  Carrots, Peas,  Cauliflower, Beans,  etc.
 1 serving (150 gms)
 175  7.0  10.5  -
 Palak Paneer
 1 serving (150 gms)
 180  11.0  13.0  20.0
 Potato & Peas  Vegetable
 1 serving (150 gm)
 235  7.0  10.0  -
 Paneer Tikka
 1 serving (150 gm)
 285  16.4  25.0  42.3
 Potato Vegetable
 1 serving (150 gm)
 165  7.0  11.2  -
 Sai Bhaji (Spinach &
 Bengal Gram Dal)

 1 serving (150 gms)
 125  3.5  7.0  -
 Stuffed Bhindi
 1 serving (150 gms)
 200  3.5  6.2  -
 Stuffed Capsicum  (Shimla Mirch)
 1 serving (150 gm)
 120  3.5  6.0  -
 Stuffed Karela
 1 serving (150 gm)
 275  17.5  28.5  -
 Usal
 1 serving (150 gm)
 160  3.5  5.2  -
 Vegetables, Leafy
 1 serving (100 gm)
 100  3.5  5.2  -
 Vegetables, Baked
 1 serving (150 gm)
 395  6.7  22.5  53
         
 d. Cereals        
 Bhakhri (Jowar, Bajra,  Ragi)
 1 med. (90 gms)
 300  -  1.5  -
 Briyani, Mutton
 1 med. bowl (150 gm)
 255  11.5  16.5  -
 Chappati
 1 med. (30 gms)
 100  -  0.5  -
 Chappati with ghee
 1 tsp

 (30 gms)
 150  2.3  5.5  -
 Fried Rice
 1 med. bowl (150 gms)
 200  5.2  7.5  -
 Khichadi
 1 serving (150 gms)
 190  3.5  10.0  -
 Naan
 1 med. (60 gms)
 225  2.1  3.4  -
 Puris
 1 no. (20 gms)
 105  4.2  6.2  -
 Pulao, Vegetable
 1 med. bowl (125 gm)
 170  3.5  5.0  -
 Rice Cooked
 1 med. bowl (100 gm)
 100  -  -  -
 Kadhi
 1 bowl / cup (200 ml)
 150  7.5  11.0  2.7
 Kofta Curry
 1 serving (200 gms)
 225  10.0  15.0  -
 Lauki Dal
 1 bowl / cup (200 ml)
 150  7.0  11.5  -
 Rajma Curry
 1 bowl / cup (200 ml)
 290  7.0  10.7  -
 Prawn Pulao
 1 serving
 510  7.3  32.5  150
 Egg Fried Rice
 1 serving
 280  1.7  16.7  248
 
 
  Non-Vegetarian  
 
 Foodstuff  Calories Fat  Cholesterol
   
 Saturated  (gm) Total (gm)
 
 Beef Curry
 1 serving
 185  8.0  11.0  100
 Chicken Butter
 1 serving
 305  11.4  21.0  160
 Chicken Curry
 1 serving
 175  7.1  10.4  70
 Chicken Chilly
 1 serving
 255  10.5  16.0  90
 Chicken Fried In Butter
 1 serving
 440  15.0  25.5  217
 Chicken Paella
 1 cup
 325  10.5  15.8  45
 Chicken Patties
 2 pieces
 335  14.0  20.4  45
 Chopsuey
 1 serving
 150  7.3  11.4  18
 Egg Curry
 1 serving
 235  12.4  21.5  248
 Elaichi Mutton
 1 serving
 215  1.5  13.6  70
 Fish Baked
 1 serving
 395  8.7  32.3  107
 Fish Curry
 1 serving
 35  3.5  7.0  50
 Fish & Chips
 1 serving
 850  35.2  52.8  130
 Fish in Curds (Hilsa)
 1 serving
 550  14.5  40.5  82
 Fish Fried
 1 piece (50 gm)
 220  10.5  17.5  50
 Kheema Mutter
 1 serving
 240  8.5  13.6  70
 Mutton Curry
 1 serving
 185  8.0  12.7  95
 Mutton Vindaloo
 1 serving
 334  18.5  28.6  70
 Nargisi Kabab
 2 piece
 360  17.0  29.3  301
 Pork Curry
 1 serving
 185  8.3  13.5  80
 Pork Sorpotel (Goan)
 1 serving
 321  15.4  25.1  165
 Prawns Fried
 1 serving
 273  14.1  21.0  150
 Prawn Malaya Curry
 1 serving
 415  28.0  32.4  150
 Stewed Mutton
 1 serving
 145  4.5  7.5  85
 Stuffed Mutton Malai  Kofta
 1 serving
 600  27.0  50.0  215
 Sweet & Sour Mutton
 1 serving
 285  10.5  20.5  176
 Each Serving equivalent  to 150 gm unless  indicated otherwise.
 
 
  Organ Meats  
 
 Foodstuff  Calories Fat  Cholesterol
   
 Saturated  (gm) Total (gm)
 
 Brain
 (100 gm)
 107  2.4  8.5  2235
 Heart
 Beef, Goat (100 gm)
 115  1.5  5.0  256
 Kidney
 Goat (100 gm)
 120  4.2  11.0  700
 Liver
       
 Beef (100 gm)  110  2.6  5.3  406
 Goat (100 gm)  107  2.6  5.3  406
 Lamb (100 gm)  110  2.8  6.8  510
 Pork (100 gm)  110  2.9  5.5  420
 
 
  Sea Food  
 
 Foodstuff  Calories Fat  Cholesterol
   
 Saturated  (gm) Total (gm)
 
 Crabs Cooked
 (75 gm raw)
 155  -  10.5  70
 Prawns, Cooked
 (75 gm raw)
 155  -  10.5  70
 Lobsters
 (75 gm raw)
 165  -  12.0  70
 Each Serving equivalent  to 150 gm unless  indicated otherwise.
 
 
  Sweets & Desserts  
 
 Foodstuff  Calories Fat  Cholesterol
   
 Saturated  (gm) Total (gm)
 
 Amriti
 (50 gm)
 295  10.5  16.0  -
 Basundi
 1 serving (150 gm)
 270  6.0  12.0  27.5
 Besan Ladoo
 (50 gm)
 205  5.2  8.5  -
 Bundi Ladoo
 (50 gm)
 210  5.2  8.5  -
 Cake, Iced
 1 slice (55 gm)
 190  4.8  8.0  50.0
 Cake, Plain
 1 slice (40 mg)
 118  1.0  2.5  30.0
 Cake, Fruit
 1 slice (40 mg)
 155  3.6  6.2  30.0
 Custard, Plain
 1 serving (200 gm)
 220  5.0  8.2  22.0
 Custard with Jelly
 1 serving (225 gm)
 230  5.0  8.4  22.0
 Fruit Salad
 1 serving (225 gm)
 250  5.0  8.4  22.0
 Gulab Jamun
 (60 gm)
 282  13.0  20.2  12.5
 Halwa, Vegetable
 1 serving (200 gm)
 165  -  12.0  70
 Ice Cream
 1 cup (100 gm)
 215  6.7  10.8  45.0
 Jalebi
 (40 gm)
 280  10.5  16.0  -
 Karanji
 (25 gm)
 290  15.0  21.4  -
 Kheer, Rice
 1 avg serving (200 gm)
 240  3.6  8.0  22.0
 Kheer, Vermicelli
 1 serving (200 gm)
 240  3.6  8.0  22.0
 Modak, Fried
 (50 gm)
 250  11.0  19.5  -
 Modak, Steamed
 (45 gm)
 160  5.2  9.4  -
 Pudding, Bread
 1 serving (150 gm)
 300  7.0  15.3  5.0
 Pudding, Milk
 1 serving (150 gm)
 280  7.0  14.8  58.0
 Puran Poli
 (60 gm)
 315  14.0  26.0  -
 Rasgulla
 (40 gm)
 180  2.4  4.2  7.0
 Rawa Ladoo
 (50 gm)
 205  5.2  8.5  -
 Rasmalai, 2 Rasgollas
 1 serving (150 gm)
 370  9.6  12.5  19.0
 
 
  COOKING MEDIA  
 
 FAT OR OIL  Monounsaturated and  Saturated Fats  Polyunsaturated
 Fats
   (gm / 100 ml)  (gm / 100 ml)
 Coconut Oil  98  2
 Butter  96  4
 Ghee  96  4
 Palm Oil  90  10
 Mustard Oil  75  25
 Groundnut Oil  72  28
 Til (Sesamum) Oil  58  42
 Maize (Corn) Oil  54  45
 Soyabean Oil  45  55
 Safflower Oil  25  75
 
 
  Recommended Daily Caloric Intake  
 Adult  Sedentary Work  Moderate Work  Heavy Work
 
 Male  2200  2800  3900
 Female  1900  2200  3000
 
 
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