Glo Herbals is a GMP certified herbal products manufacturing unit based on ancient Indian life sciences. www.gloherbals.com

1. Food
and
Calories

2. Item House Measure Quantity Kilo Cal.
Boiled Rice 1 small bowl 30 gms 100
Chapathi 6” Round 25 gms flour 100
Plain Dosa 6” Round 40 gms 100
Idli 2 pieces 60 gms 100
Bread 2 slices 50 gms 100
Dal/ Soup 1 cup 25 gms 100
Egg 1 big 55 gms 100
Banana 1 piece 80 gms 100
Paneer 6-8 pieces 25 gms 100
Buffalo Milk 1 cup 90 ml 100
Butter 3 Tsp 15 gms 100
Oil/ Ghee 2 Tsp 10 gms 100

3. Item House Measure Quantity Kilo Cals
Butter Milk 1 cup 150 ml 25
Condensed Milk 1 Tsp 15 ml 50
Cheese Cheddar 1 slice 15 gm 115
Cheese Processed 1 cube 25 gm 87
Cream 2 Tsp 30 gm 56
Curd (cow) 1 cup 150 ml 90
Curd (buffalo) 1 cup 150 ml 150
Milk (cow) 1 cup 150 ml 100
Milk (buffalo) 1 cup 150 ml 175
Milk powder-S/W 1Tsp 7 gms 25/34
Paneer 8-10 pcs 50 gms 145
Skimmed Milk 1 cup 150 ml 43

4. Item House Measure Quantity Kilo Cals.
Paratha 6” Dia 50 gms 180
Pongal 1 cup 190 gms 195
Bread 1 slice 25 gms 60
Chapathi 6” Dia 20 gms 95
Cheese Toast 2 slices 110 gms 405
Chicken Quarter Plate 30 gms rice 275
Biryani
Corn Flakes 1 cup 25 gms 94
without Milk

5. Item Measure Quantity Energy
French Toast 2 slices 25 gms 275
Fried Rice 1 cup 30 gms 295
Khakra 4*5” dia 50 gms 350
Kurmura 1 cup 25 gms 81
Kichidi 1 cup 20 gms-Rice 151
10 gms-Dal
Macaroni 1 cup 25 gms 86
Makai Roti 1-6” dia 70 gms 160
Missi Roti 1-6” dia 100 gms 318
Naan 1-9” dia 60 gms 210

6. Item Measure Quantity Energy
Paratha 1with butter 40 gms 226
Puri 8 small 50 gms 360
Roomali Roti 1-12” dia with 60 gms 260
butter
Tandoori Roti 1-6” dia 40 gms 150
Noodles 1 cup 25 gms 97
Spaghetti 1 cup 25 gms 97
Poha 1 cup 40 gms 200
Porridge 1 cup 30 gms 100
Pulao 1 cup 50 gms 362

7. Item Measure Quantity Energy
Prawn Pulao 1 cup 175 gms 230
Rice 1 cup 50 gms 172
Sago Kichidi 1 cup 40 gms 325
Thepla-methi 3*5” dia 60 gms 406
Veg. Biryani 1 cup 150 gms 245
Wheat Puffed 1 cup 15 gms 50

8. Dals
Pulses
Vegetables

9. Item Measure Quantity Energy
Dals Med. Thick. 1 cup 30 gms 145
Dal Fry 1 cup 30 gms 170
Dal Dhokli 1 cup 30 gms 200
Dhai Kadhi 1 cup 30 gms 70
Kokum Kadhi 1 cup 30 gms 55
Pithla 1 cup 30 gms 100
Rasam 5 cups 20 gms 90
Sambar Thin 1 cup 20 gms 90
Sambar Thick 1 cup 30 gms 145

10. Item Measure Quantity Energy
Curry 1 cup 100 gms 80
Soya beans 1 cup 100 gms 165
Soya flour 1 cup 80 gms 232
Sprouts 1 cup 30 gms 125
Sprouts 1 cup*1 tsp oil 20 gms 150
Masala

11. Item Measure Quantity Energy
Green Mango 1 pc. 100 gms 44
Mint 1 bundle 100 gms 48
Onion 2 med. 100 gms 55
Peas 20 pcs 20 gms 93
Green plantain 1 med. 100 gms 64
Potato 2 med 100 gms 97
Pumpkin R/W 1 Slice 100 gms 25
Radish P/W 100 GMS 32/17
Radish 6 small 100 gms 28

12. Item Measure Quantity Energy
Beet Root 2 med. 100 gms 43
Bitter Gourd 2 med. 100 gms 60
Bottle Gourd 1 slice 100 gms 12
Brinjal 6 small 100 gms 24
Broad Beans 30 pcs. 100 gms 48
Cabbage 1 pc. 100 gms 27
Capsicum 2 med. 100 gms 26
Carrot 3 small 100 gms 48
Cauliflower 2-3 flowerets 100 gms 30
Cucumber 1 pc. 100 gms 13

13. Item Measure Quantity Energy
Coriander 1 bundle 100 gms 44
Cluster Beans 40-50 nos. 100 gms 16
Double Beans 100 gms 85
Drumsticks 2 big 100 gms 26
Fenugreek / 100 gms 49
Lettuce 100 gms 21
French Beans 20 pcs 100 gms 26
Jack Fruit 5-6 slices 100 gms 51
Knol Khol 2 small 100 gms 21
Ladies Finger 20 nos 100 gms 21

14. Item Measure Quantity Energy
Dum Aloo 1 cup 125 gms 196
Alu Methi/ 1 cup 100 gms 126
Sabji Dry 100 gms 126
Alu Mutter 1 cup 150 gms 198
Avial 1 cup 125 gms 162
Bhindi Fry 6-7 pcs. 130 gms 122
Bitter gourd 1 cup 150 gms 255
Brinjal Curry 1 cup 100 gms 244
Cabbage Chana/ 1 cup 70 gms 106
Coconut 1 cup 100 gms 100

15. Item Measure Quantity Energy
Cauliflower Peas 1 cup 100 gms 135
Dahi Pakoda 1 cup 150 gms 152
Dudhi Kofta 3 pcs 60 gms 116
Dudhi Curry 1 cup 100 gms 24
French Beans 1 cup 50 gms 55
Malai Kofta 2 pcs 120 gms 312
Mix Veg Curry 1 cup 120 gms 170
Navrathan Curry 1 cup 120 170
Palak Paneer 1 cup-4 pcs 150 gms 245
Palak Moong 1 cup 150 gms 76

16. Item Measure Quantity Energy
Paneer Masala 1 cup 100 gms 325
Tomato Stuff 1 cup 100 gms 85
Tomato Plain 1 cup 100 gms 25
Veg Korma 1 cup 150 gms 173
Veg Stew 1 cup 100 gms 130
Veg Jalfreizie 1 cup 100 gms 160

17. Fresh Fruits
Dry Fruits
And Nuts

18. Item Measure Quantity Energy
Apple 1 med 100 gms 60
Apricots 3 small 100 gms 53
Banana Green 1 med 80 gms 96
Banana Yellow 1 small 50 gms 60
Cherry 20 pcs 100 gms 64
Figs Fresh 3 pcs 100 gms 37
Grapes Black 25 pcs 100 gms 58
Grapes Green 25 pcs 100 gms 70
Guava 1 med 100 gms 50
Jack Fruit 5 pcs 100 gms 80

19. Item Measure Quantity Energy
Mango 1 small 100 gms 74
Musk Melon 1 slice 100 gms 17
Orange 1 medium 100 gms 50
Papaya 1 slice 100 gms 48
Peach 1 medium 100 gms 50
Pear 1 small 100 gms 50
Pineapple 4 thin slices 100 gms 46
Plums 3 medium 100 gms 50
Pomegranate 1 med 100 gms 65

20. Item Measure Quantity Energy
Prunes 12 pcs 100 gms 56
Pummel 1 med 100 gms 44
Raspberry 1 cup 100 gms 56
Sapota 3 small 100 gms 98
Sitaphal 1 medium 100 gms 104
Strawberry 30 pcs 100 gms 44
Sweet lime 1 med 100 gms 43
Water Melon 1 slice 100 gms 16

21. Item Measure Quantity Energy
Almonds 10 pcs 15 gms 98
Apricots 7-8 pcs 100 gms 306
Cashew nuts 10 pcs 25 gms 149
Coconut Fresh 1 piece 25 gms 111
Coconut Dry 1 piece 25 gms 165
Tender Coconut 1 scoop 100 gms 41
Dry Dates 10 pcs 100 gms 317
Gingili Seeds (Til) 2 tsp 10 gms 56
Peanuts 3 tsp 15 gms 85
Pistachio 30 pcs 15 gms 93
Walnuts 6 halves 15 gms 103

22. Fats and Oils
Beverages

23. Item Measure Quantity Energy
Butter 1 tsp 5 gms 35
Cream 2 Tsp 30 gms 56
Fat, Oil, Ghee 1 tsp 5 gms 45
French Dressing 1 Tsp 15 gms 80
Lard 1 Tsp 15 gms 126
Margarine 1Tsp 15 gms 100
Mayonnaise 1 Tsp 15 gms 60
Pea butter 1 Tsp 15 gms 90

24. Item Measure Quantity Energy
Apple Juice 1 glass 200 ml 85
BM Shake 1 glass 200 ml 246
Butter Milk 1 glass 200 ml 25
Chikoo Milk Shake 1 glass 200 ml 228
Coffee (1tsp sugar) 1 cup 150 ml 75
Coconut Water 1 glass 200 ml 48
Cold Beverage 1 bottle 200 ml 180
Energee 1 bottle 200 ml 167
Falooda 1 glass 200 ml 316
Sweet Lassi 1 glass 150 ml 80
Lemonade 1 bottle 200 ml 70

25. Item Measure Quantity Energy
Lime Juice 1 glass 200 ml 60
Mango Juice 1 glass 200 ml 175
Mangola 1 bottle 200 ml 90
Neera 1 glass 200 ml 90
Orange Juice 1 glass 200 ml 160
Pineapple Juice 1 glass 200 ml 85
Soda 1 bottle 200 ml 5
Gold Spot 1 bottle 200 ml 90
Limca 1 bottle 200 ml 90

26. Item Measure Quantity Energy
Soya Milk 1 cup 100 ml 58
Sugarcane Juice 1 glass 200ml 72
Tea (1 tsp Sugar) 1 cup 150 ml 60
Thumps Up 1 bottle 200 ml 80
Water Melon Juice 1 glass 200 ml 30

27. Item Measure Quantity Energy
Beer ½ Bot 375 ml 150
Beer (Larger) 1 glass 200 ml 98
Brandy ½ peg 30 ml 75
Champagne Dry 1 glass 135 ml 105
Champagne Sweet 1 glass 135 ml 100
Cider 6 Oz. 180 ml 70
Gin 1 measure 43 ml 107
Martini 1 cocktail 100 ml 165
Rum 1 measure 43 ml 105
Sherry 1 glass 60 ml 84
Toddy Sweet 1 glass 240 ml 144

28. Item Measure Quantity Energy
Toddy Fermented 1 glass 240 ml 24
Vermouth Dry 1 glass 45 ml 47
Vermouth Sweet 1 glass 45 ml 75
Vodka 1 glass 45 ml 135
Whisky 1 measure 43 ml 105
Wines (Port) 1 glass 100 ml 160
Liqueurs 1 glass 20 ml 165
Manhattan 1 cocktail 100 ml 165

29. Poultry
Products
& Snacks

30. Item Measure Quantity Energy
Bacon 1 cup 120 gms 260
Beef R/M 1 slice 30/80 gms 235/114
Brain Masala 1 cup 100 gms 103
Chicken Masala 1 pc with Gr. 125 gms 280
Chicken Tandoori 1 leg 100 gms 134
Chicken Fry 1 leg 50 gms 180
Raw Meet 100 gms 80
Crab 1 pc 100 gms 169
Egg Curry 2 eggs 320 gms 530
Egg 1 50 gms 86
Fish curry 2 pcs 100 gms 140

31. Fish Fried 3 pcs 100 gms 245
Ham 1 slice 28 gms 65
Liver (G/S) 5 pcs. 100 gms 107/150
Lobster 1 pc 100 gms 90
Mutton Chaps/ Fried 3 pcs 100 gms 102/360
Mutton Curry 1 cup 100 gms 230
Kheema 1 cup 120 gms 230
Mutton masala 5 pcs 150 gms 225
Pomfret B/W 2 pcs 100 gms 111/87
Pork/ chops 100/80 gms 114/305
Prawns/Curry/Fry 1 cup 100 gms 89/240/200
Salami 1 slice 28 gms 90

32. Item Measure Quantity Energy
Banana Chips 10 pcs 50 gms 170
Batata Wada 2 med 100 gms 320
Onion/ Potato Bhajia 10 pcs 100 gms 300/300
Bhelpuri 1 plate 130 gms 320
Chiwda 6 Tsp 60 gms 293
Chole Bhature 2 pcs 50 +25gms 650
Dahi Wada 2 pcs 50+25 gms 300
Dhokla 6 pcs 100 gms 112
Dosa/ Masala 1 pc 40/100 gms 100/221
Finger Chips 10 pcs 50 gms 150
Frankie V/M 1 PC 130 gms 390/450

33. French Toast 2 pcs 150 gms 120
Ganthia 25 gms 130
Hamburger 1 pc 210 gms 446
Idli/ Meduvada 2 pcs 100 gms 105/300
Moongdal Fried 2 Tsp 20 gms 100
Omlette/ Tomato 1 pc 100/ 55 gms 150/ 104
Paneer Pakoda 8 pcs 125 gms 490
Sambar/ Chutney 1 cup 50 ml 75/30
Pav Bhaji+Butter 2 pcs+1tsp 100+5 gms 700
Pizza 1pc-6” dia 150 gms 580
Popcorn 1 cup 20 gms 40
Puri Bhaji 4 pcs+Bhaji 100+150 gm 420

34. Ragda Pattice 2 pcs 70+50 gm 673
Rawa Idli 1 pc 100 gms 150
Samosa M/V 1 pc 100/125 gm 360/400
Sev Puri 1 plate 90+40 gms 462
Upma 1 plate 120 gms 226
Uttappam 1 small 50 gms 165
Veg Cutlet 2 pcs 120 gms 320
Potato Wafers 20 gms 109
Boondi Raita 1 cup 100 gms 168
Coconut Chutney 3 Tsp 30 gms 98
Groundnut Chutney 3Tsp 30 gms 194
Mint Chutney 3 Tsp 30 gms 13

35. Mix veg salad 1 cup 150 gms 40
Russian Salad 1cup 150 gms 238
Clear Chicken soup 1 bowl 150 ml 45
Chicken soup 1 bowl 150 ml 110
Clear veg soup 1 bowl 150 ml 25
Cream Veg/Palak/Toma soup 1 bowl 150 ml 114
Dal soup 1 bowl 150 ml 144
Peas Cream soup 1 bowl 150 ml 260
Mutton soup 1 bowl 150 ml 45
Sweet corn Chicken soup 1 bowl 150 ml 170
Mint corn soup 1 bowl 150 ml 104
Mushroom soup 1 bowl 150 ml 114

36. Item Measure Quantity Energy
Cocoa Powder 1 Tsp 10 gms 18
Coconut milk 1 cup 100 ml 430
Complan 2Tsp 20 gms 90
Gelatin Dry 1 Tsp 10 gms 38
Honey 2 Tsp 20 gms 62
Horlicks 3 Tsp 30 gms 110
Jaggery 1 pc 10 gms 38
Jam 1 Tsp 10 gms 28
Marmalade 1 Tsp 10 gms 25
Papad Roast 1 pc 15 gms 43
Sugar 1 Tsp 10 gms 40

37. Item Measure Quantity Energy
Pickle 1 Tsp 10 gms 76
Soya Paneer 1 cup 100 gms 80
Khuskhus 2 Tsp 20 gms 80
Tomato Sauce 1 Tsp 10 gms 11
Chilly Sauce 1 Tsp 10 gms 10

38. Recommended
Daily Calories
for Indians

39. Recommended Daily Calories intake for Indians
Group Particulars Body Net Proteins Fats Calcium Iron
Weight Kg Intake Gms/Day Gms/Day Mg/Day Mg/Day
K Cal/D
Sedentary 2425
Men Moderate 60-80 kg 2875 60 20 400 28
Heavy Work 3800
Women Sedentary 1875
M.Work 2225
H.Work 50-70 kg 2925 50 20 400 30
Pregnancy 3225 65 50 1400 68
Lactation 3475 90 95 1400 68
Infants 0-6 Months 5.4 kg 600 11 10 500 10
6-12 Mon 8.6 kg 850 15
Boys 10-12 yr 36 kg 2190 54 22 600 40
Girls 10-12 yr 32 kg 1970 57 20
Boys 16-18 yr 57 kg 2640 78 22 500 50
Girls 16-18 yr 50 kg 2060 63 50

40. For further info Call
Bellavistan Kovur
Wellness Consultant
: 91 98480 13958
: healthxlnc@gmail.com