Indian cuisine and the energy content of foods 

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energy content of foods

An underlying principle of every county of India is to feed the person full stomach. Every state has their exceptional dish about which you will hear at first when you land there. Contemplating these facts, we find it important to share the energy content of foods of the famous Indian dishes and balanced diet plan.

Calculating the energy content of foods

No matter which country or state you belong, calorie intake varies with your age, gender and physical activity you perform in a day.

A calorie is a unit to measure the energy. Regardless of the place you reside, within a healthy, balanced diet a man and woman need approximately 2,500kcal and 2,000kcal respectively.

The intake food gets converted into the energy. The assessment of how well the available food supplies or diets of populations (or even of individuals) satisfy these requirements require knowledge of the amounts of available energy in individual foods.

In general, the energy content of foods is calculated by following way;

  1. The basic components of food (protein, fat, carbohydrate,etc.)
  2. Their quantity required to be converted to energy
  3. Nutritional energy value: The total energy content of foods adding all components

Indian cuisine and the energy content of foods

Now as the world is increasingly becoming aware of healthy food habits and its impact on our daily lives, it becomes important to know how a particular food item has an impact on our body by thoroughly noting down the number of calories it imparts.

Which is your favorite Indian cuisine? Do you know about its calorie content? The following list of popular regional food items along with their calorie count will help you in doing so. Let us look at the customized intake across the regions.

Maharashtrian Diet 

Breakfast Menu Measurements Energy

(Kcal)

Carbs

(gms)

Protein

(gms)

Fat

(gms)

Fiber

(gms)

Upma 1 Plate 200 28 5 8 5.1
Vadapav 1 pc 290 41 6 10 5
Sabudana Wada 4 pcs 420 54 7 18 4
Poha 1 Plate 280 32 8 14 4.4

Main course Menu Household Measurements Energy

(Kcal)

Carbs

(gms)

Protein

(gms)

Fat

(gms)

Fiber

(gms)

Masala Bhat ½ Bowl 123 17 4 6 2
Patal Bhaji 1 Katori 175 16 10 8 4.3
Jhunka 1 Katori 234 23 8 13 5.5
Bhakri 45 gms raw 150 31 4.5 0.2 5.4
Koshimbir ½ Katori 20 2 1 1
Total 702 89 27.5 27.5 18.2

 

Special Menu Measurements Energy

(Kcal)

Carbs

(gms)

Protein

(gms)

Fat

(gms)

Fiber

(gms)

Puran Poli 2 pc 350 57 10 10 6
Thalipeeth 1 Serving 138 23 4.5 2.5 4

 

Gujarati Diet

Menu

Macronutrients

Household Measures Energy

(Kcal)

Protein

(gms)

CHO

(gms)

Fat

(gms)

Fiber

(gms)

Khandvi 5-6 pc 400 20 50 10 5.3
Methi Muthiya 4 pc 450 40 55 22 10
Khakhra 2 smalls 100 3 21 5 3
Khaman Dhokla 5-6 pc 500 22 70 10 6

 

Menu Household Measures Energy

(Kcal)

Carbs

(Kcal)

Protein

(gms)

Fat

(gms)

Fiber

(gms)

Khatti Mitthi Dal 1 Katori 200 25 10 10 4
Kadhi 1 Katori 100 25 8 5 2
Udhiyu ½ Katori 225 15 3 15 4
Methi Puri 2 pc 180 52 5 10 5
Khichadi 1 Katori 147 19 5 6 2
Shrikhand 1 Katori 225 70 7 6 2
Total 1077 206 35 52 29

 

Punjabi Diet

Menu

 

Household Measures Energy

(Kcal)

Carbs

(gms)

Protein

(gms)

Fat

(gms)

Fiber

(gms)

Aloo Paratha

Curd

2 pc

1 Katori

650 70 15 35 2
Missi Roti 2 pc 270 20 5 30 0.5
Butter Milk 200 ml 50 1 1
Chola 1 Katori 238 26 7 10 2
Bhatura 2 pc 420 67 10 20

 

Menu Household Measures Energy

(Kcal)

Carbs

(Kcal)

Protein

(gms)

Fat

(gms)

Fiber

(gms)

Rajma 1 Katori 233 27 9 10 2
Laccha Paratha 1 pc 160 14 4 6 1
Dal Makhani 1 Katori 290 26 11 14 1.5
Paneer Butter Masala ½ Katori 190 15 6 13 2
Jeera Rice ½ Katori 75 11 2 2.5 0.3
Lassi 1 Glass 150 13 7 14 0.3
Salad 1 Bowl 30 6 1 1.2
Total 1130 112 40 60 9

South Indian Diet

Menu Household Measures Energy

(Kcal)

Carbs

(gms)

Protein

(gms)

Fat

(gms)

Fiber

(gms)

Idli 2 pc 123 27 5 0.6 3
Uttapam 1 Katori 183 34 7 6 4
Masala Dosa 1 pc 209 34 9 7 3
Wada 2 pc 416 33 12 33 3
Sambar 1 Katori 174 37 Kcal 12 2 5

 

Menu Household Measures Energy

(Kcal)

Carbs

(gms)

Protein

(gms)

Fat

(gms)

Fiber

(gms)

Curd Rice 1 Serving 209 32 7 9 4
Rice Payasam 1 Serving 631 14 69 30 4

 

In the nutshell

The energy balance is achieved when the input (or dietary energy intake) is equal to the output (or energy expenditure). The energy content of foods and the approximate calories you should eat should be based on your height, weight, activity level, metabolic health, age, and gender.

All calorie values are approximate and may vary considerably from preparations to preparations, depending on the ingredients included. Use these figures as a guideline only when choosing a balanced diet plan and the energy requirement.

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