DEPARTMENT OF NUTRITION AND DIETETICS

COMMON HOUSEHOLD MEASURES

1 Teaspoon (5 g)C Me1 Tablespoon (15 g)

1 ladle = 1 household Katori (dessert 1Standard household Soup Bowl = 10

bowl)= aprox 5 tablespoons = 16 tablespoons= 30 teaspoons = 3/4th of 1 Cup =
teaspoons= 1/3 Cup = 80 ml approx 150 ml

Dinner Plate 10 inches Diameter Quarter Plate7 inches Diameter

DEPARTMENT OF NUTRITION AND DIETETICS

Quick Nutrition Guide- you can use your hand to gauge a healthy portion
size. Here are some simple ways to estimate portion sizes based on an
average sized woman’s hand.

1 Healthy Serving of vegetable 1 Serving of cereal and pulses, eg.

= Size of your two open hands flour/atta, rice, poha, pasta, pulses,
1 Serving soya others = Your closed fist

1 Serving of fish, meat = Your palm size 1 Serving of Fruit = Your fist-size.

Remember this is just an estimate and will vary

depending on the size of your hand.

Estimation is great if you do not have access to

1 Serving of fat the right tools, but your chances of success are
= Your thumb tip-size much greater with the tools.

DEPARTMENT OF NUTRITION AND DIETETICS

 CALORIFIC VALUE OF COMMON FOOD STUFFS

ITEM SERVING SIZE CALORIES(kcal)

Idly Small (2) 110
Rava Idly Small (2) 132
Sada Dosa 1 155
Masala Dosa 1 283
Onion Uttapam 1 235
Upma 1 plate (150g) 166
Pongal 1 plate (150g) 243
Vada Rasam 1 plate (2) 335
Chapathi (Thin) 1 (20g) 40
Jowar Roti 1 (45g) 106
Bajra Roti 1 (45g) 108
Ragi Mudde 1 107
Puri (Big) 1 (25g) 90
White Bread (Large) 40g 108
Whole Wheat Bread (Large) 40g 104
Bisibelebath 1 plate (200g) 302
Puliyogre 1 plate (100g) 310
Lemon Rice 1 plate (200g) 265
Vegetable Pulav 1 plate (200g) 400
Khichdi 1 serving (150g) 225
Rice (Parboiled) 1 plate (200g) 620
White Rice (Cooked) 1 plate (200g) 643
Chicken Fried Rice 1 plate (200g) 476
Rice Flakes (Avalakki) 1 plate (200g) 618
Puffed Rice (Mandakki) 1 plate (200g) 612
Sambhar 1 katori (120g) 209

DEPARTMENT OF NUTRITION AND DIETETICS

Rasam 1 Bowl 120
Dal 1 Bowl (30g) 100
Chicken Curry 1 Katori 389
Mutton Curry 1 Katori 485
Pork Curry 1 Katori 552
Fish Curry 1 Katori 101
Prawn 100g 81
Crab 100g 169
Boiled Egg 1 85
Egg Omlette 1 130
Egg Bhurji 1 Katori 195
French Fries ¾ Cup (43g) 415
Vegetable Burger 1 piece 438
Pizza Medium 310
Onion Pakoda 8 pcs (58g) 315
Samosa 2 pcs (102g) 518
Chicken Sandwich 1 (40g) 301
Masala Puri 50g 233
Pav Bhaji 2 Pav (50g)+1 cup 269
Bhaji (112g)
Popcorn (Plain) 150g 62
Masala Potato Chips 20g 185
KFC Chicken 1 pc 295
Milk (Full Milk) 100ml 67
Coffee (Full Milk) 100ml 97
Tea (Skimmed) 100 ml 57
Buttermilk 100 ml 15
Pepsi 350 ml 144
Coconut Water 150 ml 48
Butter 15g 100
Mayonnaise 100g 70
Badam 100g 655
Walnut 100g 687

DEPARTMENT OF NUTRITION AND DIETETICS

 TEA, COFFEE,ALCOHOL AND OTHER BEVERAGES

Beer (Regular) 100 ml 41.36

Whisky 30 ml 90
Rum 30 ml 90
Jin 30 ml 90
Red wine 100 ml 74
White wine 100 ml 66
Sherry 100 ml 116
Toddy 200 ml 44
Champagne 25 ml 34
Cocktail (Bloody mary) 150ml 116
Gin and tonic 225ml 171
Brandy 30ml 70
Diet coke 360ml 1
Pepsi cola 360ml 144
Pepsi diet 360ml 1
Thumsup 360ml 144
Fanta 360ml 155
Mirinda 360ml 160
Sprite 360ml 144
Limca 360ml 155
Coconut water 150 ml 48
Coconut milk 100 ml 430
Papaya Juice 250 ml 92
Pineapple Juice 250 ml 105
Pomegranate Juice 250 ml 202
Carrot Juice 250 ml 111
Watermelon Juice 250 ml 52
Orange Juice 250 ml 182
Mango Juice 250 ml 188
Tomato Juice 250 ml 95
Sweet lime Juice 250 ml 160
Coffee (no milk/sugar) 100 ml 2
DEPARTMENT OF NUTRITION AND DIETETICS
Coffee (with milk/ no sugar) 100 ml 97
Tea (no milk/sugar) 100 ml 21
Tea (with skimmed milk/no
sugar) 100 ml 57
Pineapple milkshake 250 ml 245
Litchi milkshake 250 ml 255
Strawberry milkshake 250 ml 240
Banana milkshake 250 ml 310
Mango milkshake 250 ml 286
Sitaphal milkshake 250 ml 301
Apple milkshake 250 ml 250
Chickoo milkshake 250 ml 300
Anjeer milkshake 250 ml 336
Bournvita 100 ml 377
Drinking chocolate 100 ml 367
Horlicks 100 ml 396
Milo 100 ml 380

DEPARTMENT OF NUTRITION AND DIETETICS