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Nutrient Content of Common Food Items

nephroplus | December 20, 2016

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.

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