Are you on a journey to maintain a healthy diet and Calorie Count while exploring the rich diversity of food choices? Whether you’re looking to build muscle, lose weight, or simply make more nutritious food choices, understanding the calorie content and nutritional value of different foods is essential. In this blog, we delve into the calorie content, fiber, protein, fat, and carbohydrates of popular food items, from vegetarian options like paneer, mushrooms, and broccoli, to protein-packed non-vegetarian dishes such as eggs, chicken, and fish. This comprehensive guide will help you make informed decisions on what to add to your daily meals while keeping your nutrition goals on track.

As you work toward a healthier lifestyle, managing your caloric intake is key. With foods like prawns, green veggies, and chapatis, it’s important to understand how much protein, fiber, and carbohydrates they provide to your body. While certain foods may be more calorie-dense, others can offer essential nutrients that contribute to your overall well-being. For instance, foods like paneer and tofu are great sources of protein for vegetarians, whereas fish and chicken are excellent choices for those looking to add lean proteins to their diet. Tracking and understanding the nutritional value of your meals is a crucial step toward achieving your fitness goals, whether it’s weight loss, muscle gain, or general health.

If you’re exploring how to make healthier food choices, especially when dining out or preparing meals at home, understanding the price-to-calorie ratio is also important. Knowing the restaurant price versus the raw ingredient cost can guide you to make smarter, budget-friendly decisions. Whether you’re incorporating eggs, paneer, or boiled rice into your diet, finding the right balance of nutrition and cost can help you sustain your healthy eating habits without breaking the bank. This blog will give you an in-depth look at these foods, breaking down the calories, fat content, protein, and fiber, all tailored to help you make the best choices for your diet plan.

Nutrient Details Table: Calorie Count

Food Calories per 100g Fat (g) Protein (g) Carbohydrates (g) Fiber (g) Total Calories Risk of Weight Gain Times Compared to Boiled Cabbage Raw Price for 400g Restaurant Price for 400g Profit Multiplier Veg/Non-Veg
Cheese 402 33 25 1.3 0 1,708 V High 8.54x ₹300/$3.60 ₹800/$9.60 2.67x Non-Veg
Soya Chunks 336 0.5 52 35 9 1,444 High 7.22x ₹100/$1.20 ₹350/$4.20 3.50x Veg
Paneer 265 20 18 4.3 0 1,160 High 5.80x ₹180/$2.16 ₹450/$5.40 2.50x Veg
Fish 206 9 22 0 0 924 Medium 4.62x ₹350/$4.20 ₹700/$8.40 2.00x Non-Veg
Eggs 155 11 13 1.1 0 720 Medium 3.60x ₹035/$0.42 ₹200/$2.40 5.71x Non-Veg
Chicken 165 3.6 31 0 0 760 Medium 3.80x ₹135/$1.62 ₹500/$6.00 3.70x Non-Veg
Prawns 99 0.3 24 0.5 0 496 Low 2.48x ₹350/$4.20 ₹850/$10.20 2.43x Non-Veg
Dal Curry 150 7 9 22.5 6 700 Medium 3.50x ₹055/$0.66 ₹275/$3.30 5.00x Veg
Chole Masala 175 8 9 26.5 7 800 Medium 4.00x ₹070/$0.84 ₹300/$3.60 4.29x Veg
White Rice (cooked) 130 0.3 2.7 28.2 0.6 620 Medium 3.10x ₹040/$0.48 ₹200/$2.40 5.00x Veg
Boiled Rice 130 0.3 2.7 28.2 0.6 620 Medium 3.10x ₹040/$0.48 ₹200/$2.40 5.00x Veg
Lentils 116 0.4 9 20.1 8 564 Medium 2.82x ₹050/$0.60 ₹200/$2.40 4.00x Veg
Jackfruit 95 0.3 1.7 23.3 5 480 Low 2.40x ₹060/$0.72 ₹200/$2.40 3.33x Veg
Potato 77 0.1 2 17.5 2 408 Low 2.04x ₹030/$0.36 ₹100/$1.20 3.33x Veg
Boiled Cabbage 25 0.1 1 5.8 2 200 V Low 1.00x ₹045/$0.54 ₹150/$1.80 3.33x Veg
Broccoli 34 0.4 3.7 6.6 3 236 V Low 1.18x ₹050/$0.60 ₹200/$2.40 4.00x Veg
Soya 446 20.5 40 30.2 9 1,784 V High 8.92x ₹150/$1.80 ₹500/$6.00 3.33x Veg
Lettuce 15 0.2 1.4 2.9 1.4 60 V Low 0.30x ₹015/$0.18 ₹100/$1.20 6.67x Veg
Mushrooms 22 0.3 3.1 3.3 1 88 V Low 0.44x ₹040/$0.48 ₹120/$1.44 3.00x Veg

 

Recipes

 

1. Cheese

  • USA Dishes:
    • Mac and Cheese: A creamy, cheesy pasta dish that’s a staple comfort food in the USA. It’s made with elbow macaroni, cheddar cheese, and a creamy béchamel sauce.
      • Recipe Link
    • Grilled Cheese Sandwich: A simple yet beloved dish, grilled cheese features toasted bread with melted cheese inside. It’s usually served with tomato soup.
      • Recipe Link
    • Cheese Burger: A classic American dish featuring a hamburger patty topped with melted cheese, served with condiments in a bun.
      • Recipe Link
  • Indian Dishes:
    • Paneer Butter Masala: A rich and creamy curry made with paneer (Indian cottage cheese), tomatoes, and a variety of spices.
      • Recipe Link
    • Cheese Paratha: A stuffed flatbread made with cheese and spices, popular as a breakfast item.
      • Recipe Link
    • Paneer Tikka: A delicious appetizer of marinated paneer chunks grilled until charred and smoky.
      • Recipe Link

2. Soya Chunks

  • USA Dishes:
    • Vegan Tacos: Tacos filled with seasoned soya chunks, avocado, salsa, and fresh veggies.
      • Recipe Link
    • Soya Sloppy Joes: A meatless version of the traditional sloppy joes, using soya chunks in place of ground beef.
      • Recipe Link
    • Vegetarian Stir Fry: Soya chunks stir-fried with vegetables and soy sauce, served over rice.
      • Recipe Link
  • Indian Dishes:
    • Soya Keema: Minced soya chunks cooked with spices, peas, and vegetables, often served with roti or rice.
      • Recipe Link
    • Soya Chunks Curry: A flavorful curry made with soya chunks cooked in a rich tomato gravy.
      • Recipe Link
    • Soya Chunks Biryani: A fragrant rice dish made with spiced soya chunks, saffron, and basmati rice.
      • Recipe Link

3. Paneer

  • USA Dishes:
    • Cheese Pizza: A beloved dish that consists of a pizza crust topped with tomato sauce, cheese, and various toppings. Paneer can be added as a topping.
      • Recipe Link
    • Paneer Tacos: Tacos filled with seasoned paneer, avocado, and salsa.
      • Recipe Link
    • Paneer Quesadilla: A Mexican flatbread filled with spicy paneer and melted cheese.
      • Recipe Link
  • Indian Dishes:
    • Paneer Butter Masala: A rich and creamy curry made with paneer, tomatoes, and aromatic spices.
      • Recipe Link
    • Palak Paneer: A spinach-based curry made with paneer, garlic, ginger, and various spices.
      • Recipe Link
    • Shahi Paneer: A royal paneer curry cooked in a creamy, nutty gravy.
      • Recipe Link

4. Fish

  • USA Dishes:
    • Fish Tacos: A popular dish in California, featuring battered or grilled fish in soft tortillas with a variety of toppings.
      • Recipe Link
    • Fish Fry: A crispy fried fish dish popular in southern US cuisine, typically served with fries or salad.
      • Recipe Link
    • Fish Chowder: A creamy soup made with white fish, potatoes, and vegetables.
      • Recipe Link
  • Indian Dishes:
    • Fish Curry: A spiced curry made with fish, tomatoes, coconut milk, and an array of spices.
      • Recipe Link
    • Fish Fry: A simple yet flavorful dish of marinated and shallow-fried fish, often served with rice.
      • Recipe Link
    • Goan Fish Curry: A tangy and spicy coconut-based fish curry from Goa.
      • Recipe Link

5. Eggs

  • USA Dishes:
    • Egg Salad: A simple dish made with boiled eggs, mayonnaise, and seasonings, often served in sandwiches.
      • Recipe Link
    • Scrambled Eggs: A classic breakfast dish where eggs are beaten and cooked in a pan until soft and fluffy.
      • Recipe Link
    • Egg Sandwich: A sandwich filled with scrambled or fried eggs, often with cheese, veggies, or condiments.
      • Recipe Link
  • Indian Dishes:
    • Egg Curry: Hard-boiled eggs cooked in a spicy, flavorful gravy.
      • Recipe Link
    • Anda Bhurji: A spiced scrambled egg dish, often served with roti or bread.
      • Recipe Link
    • Egg Paratha: A flatbread stuffed with spiced scrambled eggs.
      • Recipe Link

6. Chicken

  • USA Dishes:
    • Chicken Wings: A popular dish made by frying or baking chicken wings and tossing them in various sauces.
      • Recipe Link
    • Chicken Caesar Salad: A fresh salad made with grilled chicken, romaine lettuce, croutons, and Caesar dressing.
      • Recipe Link
    • Chicken Alfredo: A creamy pasta dish made with chicken and Alfredo sauce.
      • Recipe Link
  • Indian Dishes:
    • Butter Chicken: A rich and creamy chicken curry with a smooth tomato-based sauce.
      • Recipe Link
    • Chicken Tikka Masala: A marinated chicken dish cooked in a spicy, creamy sauce.
      • Recipe Link
    • Chicken Biryani: A fragrant rice dish with marinated chicken and aromatic spices.
      • Recipe Link

 

7. Mushroom

  • USA Dishes:
    • Mushroom Risotto: A creamy Italian rice dish made with mushrooms, broth, and Parmesan cheese.
      • Recipe Link
    • Stuffed Mushrooms: Mushrooms filled with a mixture of cream cheese, herbs, and breadcrumbs, then baked to perfection.
      • Recipe Link
    • Mushroom Soup: A comforting soup made with mushrooms, cream, and broth.
      • Recipe Link
  • Indian Dishes:
    • Mushroom Masala: A rich curry made with mushrooms cooked in a spicy tomato and onion gravy.
      • Recipe Link
    • Mushroom Pulao: A fragrant rice dish with mushrooms, peas, and spices.
      • Recipe Link
    • Mushroom Do Pyaza: A dry dish made with mushrooms and onions, flavored with aromatic spices.
      • Recipe Link

8. Potato

  • USA Dishes:
    • Mashed Potatoes: A classic dish where potatoes are boiled and mashed with butter, cream, and seasoning.
      • Recipe Link
    • French Fries: Potatoes cut into strips, fried until golden, and served with ketchup or other dips.
      • Recipe Link
    • Potato Salad: A cold salad made with boiled potatoes, mayonnaise, and other veggies and seasonings.
      • Recipe Link
  • Indian Dishes:
    • Aloo Gobi: A dry dish made with potatoes (aloo) and cauliflower (gobi) cooked with turmeric and spices.
      • Recipe Link
    • Aloo Tikki: Fried patties made from mashed potatoes and spices, often served with chutneys.
      • Recipe Link
    • Dum Aloo: A rich curry made with baby potatoes cooked in a spicy gravy.
      • Recipe Link

9. Broccoli

  • USA Dishes:
    • Broccoli Salad: A healthy salad made with fresh broccoli, bacon, cheese, and a creamy dressing.
      • Recipe Link
    • Creamed Broccoli: Broccoli cooked in a creamy sauce, often served as a side dish.
      • Recipe Link
    • Broccoli Cheese Casserole: A baked dish made with broccoli, cheese, and cream, often served as a comfort food.
      • Recipe Link
  • Indian Dishes:
    • Broccoli Stir Fry: Broccoli stir-fried with Indian spices and mustard seeds.
      • Recipe Link
    • Broccoli Paratha: A stuffed flatbread made with spiced mashed broccoli filling.
      • Recipe Link
    • Broccoli Sabzi: A simple and healthy curry made with broccoli and Indian spices.
      • Recipe Link

10. Lettuce

  • USA Dishes:
    • Caesar Salad: A classic salad made with Romaine lettuce, croutons, Parmesan cheese, and Caesar dressing.
      • Recipe Link
    • Lettuce Wraps: Ground meat (or tofu) wrapped in lettuce leaves instead of tortillas or bread.
      • Recipe Link
    • Lettuce Soup: A light and refreshing soup made with lettuce, garlic, and onions.
      • Recipe Link
  • Indian Dishes:
    • Lettuce Salad: A fresh salad made with lettuce, tomatoes, cucumbers, and a tangy dressing.
      • Recipe Link
    • Lettuce Raita: A yogurt-based side dish with shredded lettuce, spices, and herbs.
      • Recipe Link
    • Lettuce Curry: A unique Indian curry made with lettuce cooked in a spiced gravy.
      • Recipe Link

11. Chole (Chickpeas)

  • USA Dishes:
    • Hummus: A creamy dip made from blended chickpeas, tahini, olive oil, lemon juice, and garlic.
      • Recipe Link
    • Chickpea Salad: A healthy salad made with chickpeas, vegetables, and a simple dressing.
      • Recipe Link
    • Chickpea Stew: A hearty stew made with chickpeas, tomatoes, and spices.
      • Recipe Link
  • Indian Dishes:
    • Chole Bhature: A popular North Indian dish consisting of spicy chickpea curry served with deep-fried bread.
      • Recipe Link
    • Chole Puri: A variation of chole bhature, served with puri (deep-fried flatbread).
      • Recipe Link
    • Chole Rice: A comforting dish made with chickpeas and rice, often served with yogurt or raita.
      • Recipe Link

12. Boiled Rice

  • USA Dishes:
    • Fried Rice: Stir-fried rice mixed with vegetables, meat, and soy sauce.
      • Recipe Link
    • Rice Pudding: A creamy dessert made from boiled rice, milk, sugar, and spices.
      • Recipe Link
    • Jambalaya: A Louisiana-origin dish made with rice, vegetables, and meat or seafood.
      • Recipe Link
  • Indian Dishes:
    • Jeera Rice: A simple rice dish flavored with cumin and other spices.
      • Recipe Link
    • Pulao: A spiced rice dish often made with vegetables or meat.
      • Recipe Link
    • Biryani: A flavorful rice dish made with meat, vegetables, and aromatic spices.
      • Recipe Link

13. Cabbage

  • USA Dishes:
    • Coleslaw: A salad made from finely shredded raw cabbage and dressed with mayonnaise.
      • Recipe Link
    • Stuffed Cabbage Rolls: Cabbage leaves stuffed with a mixture of ground meat, rice, and seasonings.
      • Recipe Link
    • Cabbage Soup: A healthy, low-calorie soup made with cabbage, vegetables, and broth.
      • Recipe Link
  • Indian Dishes:
    • Cabbage Sabzi: A simple stir-fry made with cabbage and Indian spices.
      • Recipe Link
    • Cabbage Paratha: A flatbread stuffed with spiced cabbage.
      • Recipe Link
    • Cabbage Pakora: Deep-fried fritters made with cabbage and chickpea flour.
      • Recipe Link

14. Paneer

  • USA Dishes:
    • Paneer Tikka: Grilled chunks of paneer marinated in yogurt and spices, served with mint chutney.
      • Recipe Link
    • Paneer Sandwich: A sandwich filled with grilled paneer, veggies, and chutney.
      • Recipe Link
    • Paneer Salad: A light salad made with grilled or fresh paneer, veggies, and dressing.
      • Recipe Link
  • Indian Dishes:
    • Paneer Butter Masala: A creamy curry made with paneer, tomatoes, and butter.
      • Recipe Link
    • Shahi Paneer: A royal, rich curry made with paneer in a creamy, aromatic gravy.
      • Recipe Link
    • Palak Paneer: Paneer cubes cooked with a spiced spinach gravy.
      • Recipe Link

15. Eggs

  • USA Dishes:
    • Scrambled Eggs: Eggs whisked and cooked in a pan with butter or oil, served as a soft and fluffy dish.
      • Recipe Link
    • Egg Salad: A creamy salad made from boiled eggs, mayonnaise, mustard, and other seasonings.
      • Recipe Link
    • Egg Sandwich: A sandwich made with scrambled or boiled eggs, mayonnaise, and veggies.
      • Recipe Link
  • Indian Dishes:
    • Anda Curry: A flavorful curry made with boiled eggs and a spiced onion-tomato gravy.
      • Recipe Link
    • Egg Bhurji: A scrambled egg dish cooked with onions, tomatoes, and spices.
      • Recipe Link
    • Anda Masala: A spicy, tangy curry with eggs and Indian spices.
      • Recipe Link

16. Fish

  • USA Dishes:
    • Fish Tacos: Soft tortillas filled with grilled or fried fish, slaw, and a tangy sauce.
      • Recipe Link
    • Fish and Chips: A classic dish of battered and fried fish served with crispy fries.
      • Recipe Link
    • Grilled Fish: Fish marinated with spices and grilled to perfection, served with a side of veggies or rice.
      • Recipe Link
  • Indian Dishes:
    • Fish Curry: A spiced curry made with fish, coconut milk, and aromatic Indian spices.
      • Recipe Link
    • Fish Fry: A popular coastal dish where fish is marinated with spices and shallow fried.
      • Recipe Link
    • Machli Tikka: Fish marinated with yogurt, spices, and grilled to perfection.
      • Recipe Link

17. Prawns

  • USA Dishes:
    • Shrimp Cocktail: Chilled prawns served with a tangy cocktail sauce.
      • Recipe Link
    • Garlic Butter Shrimp: Prawns cooked in garlic butter with a dash of lemon juice and herbs.
      • Recipe Link
    • Shrimp Scampi: A pasta dish made with prawns, garlic, lemon, butter, and olive oil.
      • Recipe Link
  • Indian Dishes:
    • Prawn Curry: A rich and aromatic curry made with prawns, tomatoes, and Indian spices.
      • Recipe Link
    • Prawn Masala: A dry curry made with prawns cooked in a spicy, tangy gravy.
      • Recipe Link
    • Prawn Koliwada: Fried prawns coated with chickpea flour and seasoned with spices.
      • Recipe Link

18. Chapati

  • USA Dishes:
    • Chapati Wrap: Chapati wrapped with grilled veggies or meats, served with dips or sauces.
      • Recipe Link
    • Chapati Pizza: A fun fusion dish where chapati is used as the base for a pizza with toppings.
      • Recipe Link
    • Chapati with Eggs: Chapati served with scrambled eggs, tomatoes, and herbs.
      • Recipe Link
  • Indian Dishes:
    • Aloo Paratha: A stuffed flatbread made with whole wheat dough and spiced mashed potatoes.
      • Recipe Link
    • Chapati with Daal: Chapati served with lentil curry (daal), a popular combination in India.
      • Recipe Link
    • Chapati with Sabzi: Chapati served with vegetable curry or sabzi.
      • Recipe Link

19. Green Vegetables

  • USA Dishes:
    • Green Bean Almondine: A dish made with green beans sautéed with almonds and butter.
      • Recipe Link
    • Sauteed Spinach: Spinach cooked with garlic, olive oil, and a pinch of salt.
      • Recipe Link
    • Broccoli and Spinach Gratin: A cheesy bake made with broccoli and spinach, topped with breadcrumbs.
      • Recipe Link
  • Indian Dishes:
    • Sarson Ka Saag: A Punjabi dish made from mustard greens, served with makki di roti.
      • Recipe Link
    • Palak (Spinach) Dal: A nutritious dish made with spinach and lentils cooked together.
      • Recipe Link
    • Gobi Methi: A dry curry made with cauliflower and fenugreek leaves, cooked with spices.
      • Recipe Link

FAQ

1. What are the most calorie-dense vegetarian foods?

  • Foods like paneer, tofu, and cheese are some of the most calorie-dense vegetarian options. These foods are rich in fats and proteins, making them higher in calories compared to other vegetables.

2. How does protein content vary across different foods?

  • Paneer, tofu, chicken, and fish are great sources of protein. On average, animal-based proteins like chicken and fish contain higher amounts of protein per 100g compared to vegetarian options like paneer or tofu, but both are essential for muscle repair and growth.

3. Which foods have the lowest calorie content?

  • Green vegetables such as broccoli, lettuce, and cabbage are very low in calories while offering a rich source of fiber, vitamins, and minerals.

4. Are eggs a good source of protein for weight loss?

  • Yes, eggs are an excellent source of protein. They are relatively low in calories and high in nutrients, making them a great option for those aiming to lose weight without sacrificing protein intake.

5. What is the role of fiber in a weight loss diet?

  • Fiber plays an important role in promoting digestion, improving satiety, and stabilizing blood sugar levels. High-fiber foods like broccoli, spinach, and mushrooms help you feel full and satisfied, reducing overall calorie intake.

6. Is fish a good source of healthy fat?

  • Yes, fish like salmon and mackerel are rich in omega-3 fatty acids, a type of healthy fat that supports heart health, brain function, and reduces inflammation.

7. How can I include more protein without increasing calories too much?

  • Include high-protein but low-calorie foods such as boiled eggs, chicken breast, and paneer in moderation. For vegetarians, tofu, lentils, and quinoa are also great options.

8. Should I avoid carbs completely to lose weight?

  • No, carbohydrates are an essential part of a balanced diet. Focus on consuming complex carbs like boiled rice, chapati, and sweet potatoes in moderate amounts, as they provide sustained energy and help maintain stable blood sugar levels.

9. What are the benefits of eating green vegetables like spinach and broccoli?

  • Green vegetables are high in vitamins, minerals, and fiber but low in calories. They help improve digestion, boost immunity, and provide essential nutrients without contributing excessive calories to your diet.

10. How do I balance fats and protein in my diet?

  • For a balanced diet, try to include both healthy fats and adequate protein. For instance, paneer and chicken can provide protein, while olive oil or butter (in moderation) can offer healthy fats.

11. Can I eat paneer every day without gaining weight?

  • If consumed in moderation, paneer can be part of a balanced diet. It’s calorie-dense, so portion control is key, especially if you’re trying to manage your weight.

12. What’s the best vegetarian substitute for meat?

  • Tofu, paneer, lentils, and seitan are great vegetarian substitutes for meat. They offer a similar texture and are high in protein, making them great for those on plant-based diets.

13. How can I reduce the calorie content of dishes like paneer butter masala?

  • You can reduce the calorie content by using less butter or oil, opting for low-fat paneer, and adding more vegetables to the dish for additional fiber and nutrients.

14. What are the healthiest ways to cook fish?

  • Grilling, baking, or steaming fish are some of the healthiest cooking methods that help retain its nutrients while avoiding excess fat from frying.

15. Are prawns high in cholesterol?

  • Prawns contain cholesterol but are low in saturated fat, which makes them a healthier option compared to other high-fat animal products. Eating prawns in moderation is generally considered safe for most people.

16. Can I eat rice if I’m trying to lose weight?

  • Yes, boiled rice is fine in moderation. Choose brown rice or quinoa for added fiber and nutrients. Pair it with lean proteins and vegetables for a well-balanced meal.

17. Is cheese bad for weight loss?

  • Cheese can be calorie-dense, but when eaten in moderation, it can provide protein, calcium, and healthy fats. Opt for low-fat versions if you’re concerned about calorie intake.

18. Should I avoid eating potatoes while trying to lose weight?

  • Potatoes in moderation are not inherently bad for weight loss. They provide essential nutrients like potassium and fiber. Choose healthier cooking methods like boiling or baking instead of frying.

19. How do I know if I’m eating too many calories?

  • Tracking your calories, using apps, or reading nutrition labels can help you keep track of your intake. You can also assess your portion sizes and adjust accordingly based on your weight management goals.

20. Are chapatis better than white rice for weight loss?

  • Chapatis are often considered a better option for weight loss because they are made from whole wheat and contain more fiber compared to white rice, which can spike blood sugar levels.