Watch what you eat: Calorie Chart

Average women need 1800-2000 calories per day to maintain her weight. Average men need 2500 for the same.
However this may vary for different people. One of the main reason for weight gain is bad food habits. Below is a calorie chart to understand our daily consumption of calories. Either you're eating too much or too less!

Milk & Milk products per cup


Cows milk 100
Buffalo milk 115
Skimmed milk 45
Buttermilk 19
Cheese 315
Butter 100gms. 750
Cream 100gms. 210
Ghee 100gms 910

Cereals per 100 grams

Maize flour 355
Rice 325
Wheat flour 341

Fruits per 100 grams

Apple 56
Banana 153
Chickoo 94
Cherries 70
Dates 281
Guava 66
Black Grapes 45
Litchies 61
Mangoes 70
Orange 53
Papaya 32
Peach 50
Pears 51
Pineapple 46
Plums 56
Pomegranate 77
Watermelon 16

Vegetables per 100 grams

Cabbage 45
Carrot 48
Spinach 26
Onion 50
Potato 97
Eggplant (brinjal) 24
Cauliflower 30
French beans 26
Peas 93
Tomato 21
Lettuce 21

Breads per piece

1 medium chappati 119
1 slice white bread 60
1 paratha (no filling) 280

General food items

Sugar 1 t.spoon 48
Honey 1 t.spoon 90
Coconut water 100 ml 25
Coffee 40
Tea 30
Orange juice 100 ml 47
Tomato juice 100 ml 22