Jaldi Fit
Wellness Tools and Charts
CALORIE COUNTER

Dairy products
Cow’s milk 1cup (200 ml) 135 calories
Buffalo milk 1cup (200 ml) 230 calories
Skimmed milk 1cup (200 ml) 60 calories
Buttermilk 1cup (200 ml) 45 calories
Yogurt 1 cup (150 ml) 60 calories
Cottage cheese (paneer)  100 gm 265  calories
Beverages
Soft drinks 1 bottle (300 ml) 125 calories
Coconut water 1 glass 60 calories
Coffee 1 cup (1tsp. sugar, 2 tsp. milk) 40 calories
Tea 1 cup (1tsp. sugar, 2 tsp. milk) 40 calories
Jams, sauces and pickles
Jam 1 tsp. 30 calories
Pickle 1 tsp. 35 calories
Tomato ketchup 1 tablespoon 17 calories
Mayonnaise 1 tablespoon 150 calories
French dressing 1 tablespoon 70 calories
Soups
Tomato soup 1 cup 60 calories
Minestrone soup (with noodles) 1 cup 130 calories
Chicken soup 1 cup 110 calories
Cereals
Bread 2 slices (50 gm) 150 calories
Chapati 1 No 70 calories
Paratha 1 No 235 calories
Naan 1 No 150 calories
Khakra 2 pcs. 120 calories
Rice 1 cup (40 gm) 140 calories
Vegetable pulao 1 cup (40 gm) 280 calories
Khichri 1 cup (40 gm) 240  calories
Chicken biryani 1 cup (40 gm) 400  calories
Poha 1 cup 140 calories
Porridge made of broken wheat (with milk and 2 tsp sugar) 1 bowl 180 calories
Oats (with milk and 2 tsp sugar) 1 bowl 145 calories
Cereal flakes  (with milk and 2 tsp sugar) 1 bowl 185 calories
Pasta
Macaroni 1 serving (75 gm) 240 calories
Noodles 1 serving (75 gm) 240 calories
Spaghetti 1 serving (75 gm) 240 calories
Whole wheat pasta 1 serving (75 gm) 200 calories
Dals
Dal (plain) 1 cup (30 gm) 150 calories
Dal (makhani) 1 cup (30 gm) 250 calories

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