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Physique Training Template How To RP

This document provides a nutrition chart listing 35 common foods and their approximate protein, fat, carbohydrate, and calorie content per standard serving. The foods include grains like rice, breads and noodles; proteins like chicken, eggs, beans and fish; fruits; vegetables; dairy foods; and snacks. Nutritional values are provided per 100g or standard unit (cup, piece etc.) to allow for comparisons between foods and planning of balanced, nutritious meals and snacks.

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Sushant Pradhan
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329 views

Physique Training Template How To RP

This document provides a nutrition chart listing 35 common foods and their approximate protein, fat, carbohydrate, and calorie content per standard serving. The foods include grains like rice, breads and noodles; proteins like chicken, eggs, beans and fish; fruits; vegetables; dairy foods; and snacks. Nutritional values are provided per 100g or standard unit (cup, piece etc.) to allow for comparisons between foods and planning of balanced, nutritious meals and snacks.

Uploaded by

Sushant Pradhan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Food Nutrition Chart

Foods Quantity Protein(gm ) Fats (gms) Carbs(gms) Calories


1. White rice 100 gm 2.7 0.3 28 130
2. White rice 1 Cup 4.3 0.4 45 205
3. Chicken Breast 100gm 31 4 0 165
4. Eggs Boiled (Whole egg) 1 6 5 0 75
5. Eggs Boiled (Egg whites) 1 4 0 0 17
6. Banana 1 1 0 23 90
7. Apple 1 0 21 0 77
8. Nuts (mixed) 10 pieces 3 8 3 85
9. Broccoli 1 cup (Chopped) 4 1 11 55
10. Yogurt (Dahi) 1 cup 13 4 17 154
11. Buff meat 100 gm 26 1.8 0 131
12. Pork Meat 100gm 26 20 0 297
13. Buff momo 1 plate 40 20 100 740
15. Chicken momo 1 plate 60 20 100 840
16. Kidney beans 1 cup (cooked) 15 1 40 225
17. Chickpeas 1 cup (cooked) 15 4 45 269
18. Black chana 1 cup (cooked) 18 6 64 394
19. Daal 1 bowl (cooked) 11 4 25 180
20. Milk 1 cup 9 5 12 125
21. Paneer 100gm 18 24 3 299
22. Mixed Veggies 1 cup 2 0 10 45
23. Oats 1 cup 11 5 55 307
24. Oats 100gm 13 7 68 379
25. Muesli 1 cup 8 2 56 258
26. Museli 100 gm 11 3 76 352
27. Peanut butter 1 tbsp 4 8 4 94
28. Soyabean (MASEURA) 40gm(max. 21 0 13 139
recommended
amount)
29. Fish 100gm 26 3 0 128
30. Beaten rice (Chiura) 1 cup(25 gms) 2 1 10 50
31. Beaten rice (Chiura) 100 gms 6 2 40 200
32. Wai wai (Noodles) 1 packet 7 9 41 270
33. Roti 1 cup (Atta) 16 4 80 480
34. Roti 1 (meduim size) 12 2 65 130
35. Keema Naan 1 27 30 117 856

The above values are just approximate and averaged values.

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