Almonds	10 No. (10gm) 65 calories
Cashew nuts	7 No. (20gm) 120 calories
Peanuts	20 No. (10gm) 60 calories
Pistachios	10 No. (10gm) 65 calories

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

Soft drinks	1 bottle (300 ml) 125 calories
Coconut water	1 glass 60 calories
Coffee	(1tsp. sugar, 2 tsp. milk) 1 cup 40 calories
Tea	(1tsp. sugar, 2 tsp. milk) 1 cup 40 calories

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

Tomato soup	1 cup 60 calories
Minestrone soup (with noodles)	1 cup 130 calories
Chicken soup	1 cup 110 calories

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