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 |