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Cholesterol, Saturated Fat Contents & Calories |
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| 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. |
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| Foodstuff |
Calories |
Fat |
Cholesterol |
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| Saturated (gm) |
Total (gm) |
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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 |
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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 |
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| (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 |
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| Foodstuff |
Calories |
Fat |
Cholesterol |
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| Saturated (gm) |
Total (gm) |
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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 |
- |
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| Foodstuff |
Calories |
Fat |
Cholesterol |
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| Saturated (gm) |
Total (gm) |
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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 |
- |
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| Foodstuff |
Calories |
Fat |
Cholesterol |
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| Saturated (gm) |
Total (gm) |
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| a. Soups |
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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) |
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| b. Salads |
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Russian Salad
1 serving (100 gm) |
545 |
18.1 |
50.0 |
289 |
Sprouted Pluse Salad
1 serving (100 gm) |
225 |
3.5 |
5.7 |
- |
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| c. Vegetables |
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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 |
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| d. Cereals |
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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 |
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| Foodstuff |
Calories |
Fat |
Cholesterol |
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| Saturated (gm) |
Total (gm) |
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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. |
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| Foodstuff |
Calories |
Fat |
Cholesterol |
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| Saturated (gm) |
Total (gm) |
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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
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| 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 |
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| Foodstuff |
Calories |
Fat |
Cholesterol |
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| Saturated (gm) |
Total (gm) |
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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. |
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| Foodstuff |
Calories |
Fat |
Cholesterol |
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| Saturated (gm) |
Total (gm) |
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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 |
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| FAT OR OIL |
Monounsaturated and Saturated Fats |
Polyunsaturated
Fats |
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(gm / 100 ml) |
(gm / 100 ml) |
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| 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 |
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Recommended Daily Caloric Intake |
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| Adult |
Sedentary Work |
Moderate Work |
Heavy Work |
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| Male |
2200 |
2800 |
3900 |
| Female |
1900 |
2200 |
3000 |
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