Fruits :
Breakfast :
Tofu, Chicken, Meat and Seafood :
Vegetables :
Note : Foods that marked with ' * ' are high in fat.
Lena
| Type |
Calorie
|
Size
|
Banana
|
102
|
110g
|
Apple
|
95
|
182g
|
Peach
|
59
|
150g
|
Kiwi
|
42
|
69g,
|
Strawberries
|
4
|
each
|
Watermelon
|
85
|
1 Cup
|
Grapes
|
62
|
1Cup
|
Orange
|
45
|
1 small
|
Breakfast :
| Type |
Calorie
|
Size
|
Milk
|
103
|
1 Cup
|
Oats
|
120
|
1/2Cup
|
Corn flakes
|
167
|
45g
|
Wheat Bread
|
69
|
1 Slice
|
Butter
|
102
|
1tbsp
|
Jam
|
55
|
1 tbsp
|
Iddli
|
39
|
1
|
Chappathi
|
60
|
1 large
|
Tofu, Chicken, Meat and Seafood :
| Type |
Calorie
|
Size
|
Tofu
|
76
|
100g
|
Egg
|
78
|
1, large
|
Chicken breast
|
172
|
100g
|
lamb, cooked
|
254
|
100g
|
Beef steak, thin
|
182
|
100g
|
Sausage*
|
295
|
100g
|
Salmon
|
208
|
100g
|
Prawns*
|
112
|
100g
|
Vegetables :
| Type |
Calorie
|
Size
|
Sweet Corn, boiled
|
77
|
1, medium
|
Greek Yogurt
|
100
|
1Cup
|
Sweet Potato, boiled
|
150
|
1/2Cup
|
broccoli
|
34
|
100g
|
Carrots
|
41
|
100g
|
Lettuce
|
15
|
100g
|
Tomato
|
18
|
100g
|
Cucumber
|
16
|
100g
|
Indian, Chinese, Italian :
| Type | Calorie | Size |
| Cooked Rice | 216 | 1Cup |
| Daal, cooked | 210 | 1Cup |
| Chicken Curry | 123 | 1Cup |
| Chappathi / roti/ flat bread | 60 | 1, large |
| Pizza* | 285 | 1slice |
| macaroni, dry* | 390 | 1cup |
| stir fried egg noodles* | 310 | 1 plate |
| Fried rice | 228 | 1cup |
| plain grilled chicken | 120 | 1 breast piece |
| plain chicken stir fry | 156 | 1 breast piece |
Other :
| Type |
Calorie
|
Size
|
vegetable wrap
|
400
|
1
|
Ham Burger*
|
354
|
1
|
French Fries*
|
365
|
1box
|
Chocolate cake
|
353
|
1piece
|
Cheese
|
104
|
1slice
|
Mayonnaise*
|
94
|
1tbsp
|
Carbonated drinks
|
182
|
1can
|
Beer
|
152
|
1can
|
Note : Foods that marked with ' * ' are high in fat.
Lena
Info Courtesy :
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