CALORIES IN FRUITS AND DRY FRUITS

Fruits including dry fruits are good source of minerals specially trace elements. Still certain food provide great amount of calories. While dates seems highest in count but mango is more risky as taking 100 grams of dates at a time would rather, be difficult but taking one or even more mangoes at one go is quite possible. They may be used to substitute the foods provide more calories. Whole fruit should be used as a filler to reduce calorie intake but juices or concentrated extracts must be avoided as they contain more calories.

  ITEMS                                 AMOUNT                       CALORIES

·         Fruits

Apple                                   one 3” diameter                         90

Banana                                     one 6”                                 100

Black grapes                           100 gm                                  45

Grapes                                 30 medium size                       75

Chickoo                                   100 gm                                  94

Cherries                                  100 gm                                  70

Dates                                      100 gm                                 281

Guava                                      100 gm                                  66

Leechies                                 100 gm                                   61

Mango                                  one medium                            180     

Orange                                   100 gm                                   62

Papaya                                   100 gm                                   32

Pears                                   one medium                           100

Pine apple                              100 gm                                   46

Plum                                      100 gm                                   56

Pomegranate                         100 gm                                   77

Water melon                          100 gm                                   40

     

·         Salted nuts

Almond                                      10                                      130

Cashews                                   10                                        60

Peanuts                                     10                                        60

Dr. M. K. Tyagi

D.H.M.S., Dip. N.I.H.

Research Officer, Sewa Mandir.

Mobile" 09829157926

Email: 1.sewamandir@usa.net, 2.manju_mkt2003@yahoo.co.in

CALORIES IN SOFT DRINKS AND BEVERAGES

When drinking, drinks are generally taken equivalent to water and harmless specially colas and carbonated drinks and beverages! But researches show that average 70 ml of cola per day causes about 5 kg of weight gain in one year. This simply signifies the importance of avoiding or taking these drinks with caution if one wants to lose weight.

Similarly one peg of alcohol with cola provides as much calories as 300 ml of cola and 240 ml of beer is equivalent to 200 ml of carbonated drink. One cup of hot chocolate contain highest amount of calorie.

  ITEMS                                           AMOUNT                       CALORIES

·         Juices and Soft Drinks

Cola                                                   300 ml                              140            

Carbonated beverages                      200 ml                              100

Coconut water                                  100 ml                                25

Hot chocolate                                    1 cup                                 200

Orange juice                                     100 ml                                47

Tea or coffee

   With no cream/sugar                      1 cup                                  00

   2 tbsp                                              1 cup                                  90

   2 tbsp                                              1 cup                                  90

Tomato juice                                     100 ml                                 22

·         Alcoholic beverages

Alcohol with cola                              one peg                             140

Beer                                                   240 ml                             114

Dry Gin                                               30 ml                                 80

Martini (cocktail)                              one (average)                     160

Rum, Scotch                                      30 ml                                 80

Sherry                                                60 ml                                 80                         


Dr. M. K. Tyagi

D.H.M.S., Dip. N.I.H.

Research Officer 

Sewa Mandir

Mobile" 09829157926

Email: 1.sewamandir@usa.net, 2.manju_mkt2003@yahoo.co.in