Low-Calorie Indian food - Estimated calories
Moong Dal Chilla 133 calories/Pc
Oats Khichdi 74 calories/100g
Chana Chaat 82 calories/100g
Poha 130 calories/100g
Curd Poha 95 calories/100g
Oats Poha 180 cal/100g
Mix Veg Soup 55 calories/Serv
Beetroot Juice 81 calories/250 ml
Veg Dalia 80 calories/100g
Dalia Upma 109 calories/Serve
Fiber rich Indian foods. Weight loss Recipe.
Fiber is an important nutrient and one should not ignore it.
Some fiber also helps in weight loss and constipation problems.
There are two kinds of fiber based on its water solubility.
Soluble
Insoluble
Fiber rich Indian foods
Food name - Fiber (Per 100 grams)
Carrots 2.8 grams
Cauliflower raw 2.5 grams
Cabbage raw 2.5 grams
Broccoli 2.6 grams
Lentils Cooked 7.9 grams
Kidney beans Cooked 6.4 grams
Chickpeas Cooked 7.6 grams
Oat raw 10.6 grams
Wheat bran 42.8 grams
Corn bran 79 grams
Chia Seeds dried 34.4 grams
Banana 2.6 grams
Orange 4.5 grams
Beetroot 2.8 grams
Apple 2.4 grams
Pears 3.1 grams
Fruit Exchange List
Apple, small (2 inches) = 4 Apricots (Medium) = ½ Banana (9 inch long)
12 Cherrie s (Large) = 1 small cheekoo (saputa) = 3 Dates
2 Figs = 15 grapes = 1 Guvava (medium)
1 Kiwi = ½ Mango small 1 slice Mango large = ¼ medium musk melon
1 Orange = 3 slices papaya (medium size) = 1 medium peach (2.5 inch)
1 small pear = 1 ½ cup strawberry = 1 1/4 watermelon cubes
2 plums = ½ pomegranate = 2 slices pineapple
Starch Exchange List
One starch exchange contains approximate 15 grams of carbohydrate, 2-3gm protein, 0-1 gm fat and
80 calories. Whole grains are always a better choice.
Bread 1 slice medium = 1 chapatti around 6 inches = Idli 3 inch round
Oats ½ cup = 4 marie biscuit* = 3 glucose biscuits
2 rusk = 3 cup popcorns without fat = 1/2cup pasta or noodles
Dhokla 1 square = 6 plain pani poori = ½ hot dog
1 Dosa (medium) = = 1 potato