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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