Dairy products
Cow’s milk	1cup (200 ml)	135 calories
Buffalo milk	1cup (200 ml)	230 calories
Skimmed milk	1cup (200 ml)	60 calories
Buttermilk	1cup (200 ml)	45 calories
Yogurt	1 cup (150 ml)	60 calories
Cottage cheese (paneer)	100 gm	265  calories

Beverages
Soft drinks	1 bottle (300 ml)	125 calories
Coconut water	1 glass	60 calories
Coffee	1 cup (1tsp. sugar, 2 tsp. milk)	40 calories
Tea	1 cup (1tsp. sugar, 2 tsp. milk)	40 calories

Jams, sauces and pickles
Jam	1 tsp.	30 calories
Pickle	1 tsp.	35 calories
Tomato ketchup	1 tablespoon	17 calories
Mayonnaise	1 tablespoon	150 calories
French dressing	1 tablespoon	70 calories

Soups
Tomato soup	1 cup	60 calories
Minestrone soup (with noodles)	1 cup	130 calories
Chicken soup	1 cup	110 calories

Cereals
Bread	2 slices (50 gm)	150 calories
Chapati	1 No	70 calories
Paratha	1 No	235 calories
Naan	1 No	150 calories
Khakra	2 pcs.	120 calories
Rice	1 cup (40 gm)	140 calories
Vegetable pulao	1 cup (40 gm)	280 calories
Khichri	1 cup (40 gm)	240  calories
Chicken biryani	1 cup (40 gm)	400  calories
Poha	1 cup	140 calories
Porridge made of broken wheat (with milk and 2 tsp sugar)	1 bowl	180 calories
Oats (with milk and 2 tsp sugar)	1 bowl	145 calories
Cereal flakes  (with milk and 2 tsp sugar)	1 bowl	185 calories

Pasta
Macaroni	1 serving (75 gm)	240 calories
Noodles	1 serving (75 gm)	240 calories
Spaghetti	1 serving (75 gm)	240 calories
Whole wheat pasta	1 serving (75 gm)	200 calories

Dals
Dal (plain)	1 cup (30 gm)	150 calories
Dal (makhani)	1 cup (30 gm)	250 calories

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