By Mrinal Pandit, Chief Dietician, NephroPlus
As per national nutrition of India, our food plate should have all five-food groups: Cereals, Pulses, Fruits and Vegetables, Dairy products and Fats and oil. A balance of all these helps maintain regular body functions and nourishes body.
There is a right number of calories for you, depending on your age, physical activity level, clinical condition and whether you are trying to lose, gain or maintain your weight. Discuss with your Nutritionist for customised dietary prescription for all the nutrients.
Explore our nutrient list to know more about the nutrient content in common food items.
| Item | Household Measure | Quantity | Calories
K Cal |
Protein g |
Sodium
mg |
Potassium
mg |
Phosphorus
mg |
|---|---|---|---|---|---|---|---|
| CEREALS | |||||||
| Biscuits Cookies | 1 in no. | 10 g | 46.6 | 0.6 | 27 | 28.6 | 18 |
| Biscuits Marie | 1 in no. | 5.6 g | 22.8 | 0.39 | 20.8 | 17.2 | 10.8 |
| Brown Bread | 1 Slice | 30 g | 77 | 3.1 | 147 | 51 | 43 |
| Chapatti | 6″ | 30 g | 113 | 4 | 6.6 | 105 | 118.3 |
| Rice, Cooked | 1 Cup | 100 g | 53.3 | 2.26 | 2.3 | 23.3 | 53.3 |
| Idli/ Plain Dosa/ Mini Uttapa | 2 in no. | 90 g | 168 | 7 | 93 | 191 | 90 |
| Green Peas Pullav | 1 Cup | 150 g | 117 | 3.7 | 64.5 | 40 | 81.1 |
| Ragi/Bajra/Maize, dry | 6 tsp | 30 g | 107 | 3.5 | 3 | 125 | 109 |
| Oats Porridge | 1 Bowl | 150 ml | 145.9 | 3.9 | 168.5 | 172.35 | 158.8 |
| Poha/ Sooji Upma/ Murmura/ Dailya Upma/ Semiya | 1 Cup | 30 g | 105 | 2.5 | 3.3 | 48 | 54.75 |
| PULSES | |||||||
| Sambar | 1 Cup | 150 ml | 72.05 | 3.49 | 68.12 | 188.25 | 67 |
| Dal, Cooked A* | 1 Cup | 30 g | 124 | 6 | 24 | 240 | 110 |
| Dal Cooked B* | 1 Cup | 30 g | 110 | 7.8 | 10 | 365 | 136 |
| Soyabean | 1 Cup | 100 g | 432 | 43.3 | 10 | 594 | 690 |
| Green Peas, Fresh | 1 Cup | 100 g | 93 | 7.2 | 7.8 | 79 | 139 |
| DAIRY PRODUCTS | |||||||
| Curd/Cheena | 1 Cup | 100 g | 149 | 3.1 | 73 | 140 | 93 |
| Lassi | 1 glass | 113 g | 69 | 3.92 | 52 | 175 | 107 |
| Milk | 1 Cup | 120 ml | 80.4 | 3.8 | 87.6 | 168 | 108 |
| Paneer, Home Made | 1 Cup | 100 g | 47.5 | 10.57 | 47.5 | 161 | 101 |
| Ice Cream | 1 Cup | 66 g | 137 | 2.31 | 53 | 131 | 69 |
| Cheese | 1 Slice | 28 g | 113 | 6.4 | 183 | 27 | 121 |
| Chocolate Milk Shake | 1 bottle | 220 ml | 357 | 9.15 | 333 | 672 | 378 |
| NON VEG | |||||||
| Chicken, Raw | 3 – 4 pcs | 100 g | 100 | 23 | 68 | 239 | 187 |
| Egg White | 1 | 33 g | 17 | 3.6 | 55 | 54 | 5 |
| Egg White Omelette | 2 eggs | 80 gm | 141 | 7.2 | 110 | 108 | 10 |
| Egg Whole | 1 in ino. | 60 g | 100 | 8 | 70 | 68 | 110 |
| Fish Raw | 1 Medium | 100 g | 100 | 20 | 50 | 105 | 200 |
| VEGETABLES | |||||||
| Vegetable A* | 1 Cup | 100 g | 20 | 1 | 15 | 55 | 45 |
| Vegetable B* | 1 cup | 100 g | 100 | 1.2 | 10 | 257 | 65 |
| Vegetable C, Cooked* | 1 Cup | 100 g | 21 | 2.11 | 72 | 641 | 72 |
| Carrots, Raw | 1 Cup | 100 g | 48 | 0.9 | 35.6 | 108 | 530 |
| Mushroom | 1 Cup | 100 g | 22.3 | 3.09 | 5 | 318 | 86 |
| FRUITS | |||||||
| Fruits A* | 1 Cup | 100 g | 40 | 0.2 | 20 | 75 | 20 |
| Fruit B* | 1 Cup | 100 g | 62 | 1 | 32 | 182 | 29 |
| Dry Fruits | 5-6 in no. | 20 g | 120 | 4.5 | 15 | 132 | 455 |
| SUGAR | |||||||
| Simple Sugar/ Honey/Jaggery | 1 tsp | 5 g | 20 | 0.1 | 0 | 0 | 2 |
| BEVERAGES | |||||||
| Soda | 200 ml | 1 Bottle | 0 | 0 | 42 | 7 | 0 |
| Soup Chicken | 1 Bowl | 240 ml | 86 | 6.05 | 343 | 252 | 65 |
| Tea | 1 Cup | 120 ml | 60 | 1 | 20 | 45 | 30 |
| Wine | 30 ml | Small Glass | 25 | 0.02 | 1 | 37 | 60 |
| Coffee | 1 Cup | 120 ml | 71 | 1.98 | 26 | 175 | 98 |
| Cold Drink | 330 ml | 1 Bottle | 155 | 0 | 11 | 18 | 33 |
| Juices/TCW | 1 Glass | 150 ml | 27 | 1.01 | 147 | 350 | 18 |
| FATS & OIL | |||||||
| Ghee | 1 tsp. | 5 ml | 45 | 0 | 0 | 0 | 0 |
| Oil | 1 tsp. | 5 ml | 45 | 0 | 0 | 0 | 0 |
| Oil Seeds* | 1 tsp. | 5 g | 25 | 1.25 | 1.1 | 50 | 27 |
| SUPPLEMENTS | |||||||
| Nephro HP | 1 Scoop | 8.9 | 44.5 | 1.9 | 13.26 | 25.09 | 16.99 |
| Resource HP | 1 Scoop | 8.4 | 40.8 | 1.5 | 13.4 | 32.67 | 22.42 |
| MIS# | |||||||
| Papad | 1 in no. | 1 | 24 | 1.74 | 116 | 66.6 | 25.66 |
| Pickle | 1 tbsp. | 15 g | 26 | 0 | 750 | 30 | 0 |
| Coconut Chutney | 1 tbsp. | 15 g | 121 | 2 | 2 | 17 | 184 |
| Ketchup | 1 packet | 6 g | 6 | 0 | 67 | 22.9 | 2 |
| Soya sauce | 1 tsp | 4.9 g | 4 | 0.4 | 142 | 152 | 4 |
| Kit Kat | 1 bar | 42 g | 218 | 2.73 | 23 | 97 | 57 |
| Chocolate cake | 1 Slice | 89 g | 352 | 5.04 | 299 | 133 | 101 |
| Pizza | 1 Slice | 96 g | 286 | 11.19 | 664 | 191 | 197 |
| Soya Milk, Vanilla | 1Cup | 245 ml | 131 | 7.95 | 124 | 287 | 126 |
*Cereals – Poha, Sooji, Semiya, Jowar, Murmura, Oats, Daliya.
*Vegetable A – Lauki, Tinda, Parmal, Padwal, Toorai. Tindora, Gheeya, Leached Potatoes, Small onion, Blanched Tomato, Beet Root, Cucumber, Lettuce.
*Vegetable B – Potatoes, Tomato, Brinjal, Karela, Cabbage, Cauliflower, Radish, Papaya raw, Capsicum, Pumpkin.
*Vegetable C – Leafy Vegetable, Lotus Stem, Makhana, Sweet potato, Arvi, Yam.
*Dal, cooked A – Chana Dal, Tur Dal, Masoor Dal
*Dal, cooked B – Rajmah, Chowli, Urad, Chole, Chana, Kala Chana, Matki.
*Fruits A – Guava, Apple, Papaya, Pear, Pine apple, Watermelon, Orange, Java plum
*Fruit B – Grapes, Litchi, Plum, Pomegranate, Zizyphus (Ber).
*Fruits C– Seetaphal, Sapota, Loquat, Muskmelon, Mango, Kiwi Sweet lime, Jackfruit, Peach and other fruits.
*Oil seeds – Flax seeds, Sesame, Linseeds and other oil seeds.
