SI No Item Weight Calorie Carb Fat Protein

Rice 100g 130 29 0 2

Spinach 100g 23 3.8 0.3 3
Salad 1cup 150
Chappathi 100g 250
Panner Bhurji 50g 100
Poha 1cup 270 46.5 7.54 5.33
100 gm boiled 201 33.6 5.2 5.7
rice+30 gm
sambar+ 55 gm
Kaya payar upperi
+ 250 ml
buttermilk
–– Cooked Rice 230g 283 65 64 6.2
Carrot Thoran 27 4 1.24 37
Iddly 3 nos 117
Coconut chutney 144
Bell Peppers 27 6.3 0.2 1.0

Beetroot 43 9.6 0.2 1.6

Chinese 13 2.2 0.2 1.5
cabbage/Bok choy
Carrot 41 9.6 0.2 0.9
Cauliflower 25 5.3 0.1 2.0
Okra 31 7.0 0.2 2.0
Onions 43 9.0 0 1.0
Potatoes 77 18.4 0.1 2.0
Pumpkin 26 6.5 0.1 1.0
Shallot/ Small 72 16.8 0.1 2.5
Onion
Spinach 23 3.6 0.4 2.9
Tomato 18 3.9 0.2 0.9
https://malayalam.boldsky.com/health/wellness/2013/how-to-successfully-become-a-vegetarian-004543.html

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