Top 5 Foods With their Nutritional Values

1.Dairy products

Food/portion size Weight/ gm Energy /calories
Cheddar (1oz) 28                113
    Cream (1oz) 28                 98
  Butter w/salt (1tbsp=1/2oz) 14               100
Ghee ( 1tbsp=1/2oz) 14              124
Oil (1tbsp) 14 124
Milk 244 157
Dry powder , nonfat( 1 cup) 148 349
Yoghurt 227 139
Ice cream rich 16% fat (I cup) 148 349

2.Fish, Meat and Poultry

Food/portion size Weight/ gm energy /calories
Cod (3.5 oz raw) 100 82
Halibut (3.5 oz raw) 100 110
Trout (3.5 oz raw) 100 148
Tuna (3.5 oz raw) 100 198
Shrimp (3.5 oz raw) 100 106
Beef, regular (3.5 oz raw) 100 310
Lamb (3.5 oz raw) 100 130
Chicken (3.5 oz)                            100 119

3. Fruits

Food/portion size Weight/ gm energy /calories
Apples (1 about 5 oz) 138 81
Apricots (3 about 4 oz) 106       51
Bananas (1 about 4 oz flesh) 114       105
Grapes (10 about 2 oz) 50 36
Mangoes (1 fruit about 7.5 oz )     207       135
Oranges ( 1 fruit about 4.5 oz)     131 62
Pineapple (1 slice about 3 oz)     84 41
Watermelon (about 6 oz)    160        51
Dates (10 fruits about 3 oz)     83        228

3. Grain products

Food/portion size Weight (gm) Energy (calories)
White bread  (1 slice) 23 63
Whole wheat bread (1 slice)              23 56
 Oat bran (1 cup)              47 116
Rice ( 1 cup)             185 675
Whole wheat flour (1 cup)             120 407

4.Nuts

Food/portion size Weight (gm) Energy (calories)
Almonds dried (1oz) 28         167
Cashew nuts, dry roasted (1oz) 28         163
Peanuts, oil roasted (1oz) 28         165
Coconut meat, raw (1oz) 28          99
Pistachios, dry roasted (1 oz) 28        172

5. Vegetables

Food/portion size Weight (gm) Energy (calories)
Beans- green, raw (3.5 oz) 100 31
Carrots, raw (3.5 oz) 100 43
Garlic , raw (3.5 oz) 100 149
Onions ,raw (3.5 oz) 100 38
Potatoes, raw (3.5 oz) 100 79
Peas,green raw (3.5 oz) 100 81

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