Obesity
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APPENDIX-III
CALORIC VALUE OF WHAT YOU EAT
The chart below gives approximate and average caloric value of some of the basic foods. Each portion of food is 100 gms and of beverages 100 ml., unless otherwise stated. A caloric or kilocaloric (kcal) is a unit of energy. One calorie is the measure of the exact amount of heat required to increase the temperature of 1,000 gms. (1 Kilo) of water by 1 degree Centigrade.
| Fresh Fruits |
Calories |
Fresh Vegetables |
Calories |
| Apple |
80 |
Aubergine (Boiled) |
25 |
| Apricot |
60 |
Beetroot (raw) |
45 |
| Banana |
110 |
Cabbage (raw) |
26 |
| Cherries |
48 |
Cabbage (boiled) |
18 |
| Guava |
50 |
Carrots (raw) |
34 |
| Grapefruit |
20 |
Carrots (boiled) |
24 |
| Grapes |
60 |
Cauliflower (raw) |
34 |
| Lychee |
60 |
Cauliflower (boiled) |
28 |
| Mango |
85 |
Courgette (boiled) |
18 |
| Maussami |
45 |
Cucumber (raw) |
10 |
| Melon |
19 |
French Beans (boiled) |
25 |
| Orange (medium) |
40 |
Lady Finger (boiled) |
35 |
| Papaya |
30 |
Lettuce (raw) |
14 |
| Peach |
50 |
Mushrooms (boiled) |
19 |
| Pear |
45 |
Onions (raw) |
36 |
| Pineapple |
45 |
Onions (boiled) |
17 |
| Plum |
55 |
Peas (boiled) |
79 |
| Strawberry |
27 |
Potato (boiled) |
72 |
| Water Melon |
31 |
Potato (baked with skin) |
136 |
| Pumpkin (boiled) |
20 |
||
| Dried Fruits |
Calories |
Radish (raw) |
12 |
| Apricots |
305 |
Round gourd – Tinda (boiled) |
18 |
| Dates |
655 |
Spinach (boiled) |
19 |
| Figs |
227 |
Spinach Greens (boiled) |
20 |
| Raisins |
275 |
Tomato (raw) |
17 |
| Turnip (boiled) |
12 |
