Recipes

Approximate Nutrient Values of Common Cooked Foods
Item	No. of Servings	Weight of Cooked Preparation (gm)	Energy (Kcal.)	Fat (gm)	Protein (gm)
I. Cereal preparations
Rice	1 K	100	110	0.1	2
Idli	1	60	75	0.1	2
Plain dosa	1	40	125	3	3
Masala dosa	1	100	200	6	4
Phulka	1	35	80	0	3
Paratha	1	50	150	4	4
Upma	1 K	130	200	9	5
Sevian Upma	1 K	80	130	4	3
Bread toasted	2 slices	50	170	1	4
Poha (Avalakki)	1 K	100	200	9	2
Dhalia	1 K	140	165	7	5
Kichidi	1 K	100	210	7	4
Poori	1	25	80	3	2
II. Pulse preparations
Plain dhal	1 K	140	170	4	10
Sambar	1 K	160	81	2	4
Chole/Sundal	1 K	150	115	5	7
III. Vegetable preparations
With gravy	1 K	130	130	7	3
Dry	1 K	100	115	7	2
Bagara Baigan	1 K	170	230	20	3
Vegetable Kofta	1 K	145	220	14	4
IV. Fried Snacks
Bajji	1	7	35	3	0.5
Samosa	1	65	210	12	2
Kachori	1	45	200	12	3
Potato Bonda	1	40	100	5	3
Sago vada	1	30	100	6	1

Masala vada	1	20	56	2	2
Uddin Vada	1	20	65	3	3
Dahi vada	1	80	170	9	5
Vegetable cutlet	1	30	70	5	1
V. Chutneys
Coconut/groundnuts/til/coriander	1 tbsp	25	64	5	3
Tomato	1 tbsp	20	10	0.3	0.3
VI. Bakery products
Biscuits	2	40	220	14	3
Cake	1	40	220	13	3
Vegetable puff	1	60	170	10	3
VIII. Sweets
Laddu, burfi etc.	1	60	250	15	8
Halwa (Suji)	1 K	130	430	20	3
Double ka meetha	1 K	105	280	18	4
Custard/puddings	1 K	110	180	6	5
Chikki	2	60	300	12	8
Jam/Jelly	1 tsp.	7	20
Note : 1K = 1 Katori / Bowl = 150 ml Volume. Source : Diet and Heart Disease, National Institute of Nutrition, India. Courtesy: www.indiastat.com