Top 5 Foods With their Nutritional Values
We are discussing here 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 |
