Calorie content of common foods

After reading the last post you may want to work out how much exactly your child is eating each day. For this we need to know how much calorie we get from the foods we commonly eat (‘cal’ generally means kilocalories here).

You might know this:
1 gram of carbohydrates and proteins give you 4 cal of energy
1 gram of fat yields 9 cal of energy
Older children should get 50 percent to 65 percent of their calories from carbohydrates, 20 percent to 30 percent from fat, and 15 to 35 percent from protein. Infants and children less than 2 years may need a slightly higher proportion of fat (25 to 40 percent).

Here is a list which may be useful:

Rice: Rice is the staple food for most of us.
100grams rice = 370 cal and 7-8 gram proteins
Rice also contains B group vitamins (brown rice) and starch.

Bread: 1slice = 70 cal (white), 60 cal (brown)
Also contains proteins, iron and B complex vitamins

Milk: As everyone agrees very nutritious for children, contains high quality proteins, vitamins and calcium. Most children need 2-3 glasses of milk everyday.
100ml full fat milk= 66 cal, 3.9 g fat (1 serving = 8 oz gives 150 cal)
100ml semi skimmed milk= 47 cal, 1.6g fat, 3.2 g proteins

Cheese: Cheese is modified form of milk.
100gram cheese = 400cal
Also rich in Vitamins A, D, calcium, fat and contains salt.

Fish: Rich in vitamins A, B, and D; zinc, iron, and calcium;
Omega 3unsaturated fatty acid essential for the body
150gm white fish meat = 138cal, 30g protein

Coconut: Contains saturated fat, fibre, potassium and iron
50g coconut flesh = 170 cal, 2g of protein, 18g of fat, 7g of fibre.
250ml cup of coconut milk = 575cal, 8g of protein, 63g of fat.
Since coconut contains a lot of saturated fat it is not so health friendly.

Eggs: Very nutritious and easily available.
Egg white contains proteins and egg yolk minerals and fat.
1 egg (boiled) = 75 cal,
1 raw egg = 108 cal
Egg also contains on average 6g of protein and 6g of fat.
Also very rich in iron and zinc; Vitamins A, B group, D, and E.

Potato (100 gram/ 1 medium, boiled) = 53 cal
Apple (1 medium) = 53cal
Banana (1medium) =143cal