Protein and Carbohydrate Calculation

Portion size in Household Measures Excellent & High Number of Spoons of

Raw Edible Portion
Sr No Type of Food (1 Teaspoon = 5 grams, 1 Tablespoon = 15 grams, 1 cup or Wati = 250 Total Protein (grams) DIAAS Quality Protein Total Carbohydrate (grams) Sugar
size
milliliter, 1 Glass = 250 milliliter) (grams) 1 spoon = 4 grams

Pulses - Whole beans, sprouts, 1 cup of cooked whole beans or sprouts or thick consistency dal 60 grams 10 0.64 - 30 7.5
1
dal.
1 cup of cooked whole soyabeans 60 grams 22 0.9 22 6.1 1.5

1 glass of milk 250 ml 8 1.32 8 12.3 3

2 Milk and milk products 3 to 4 pieces of paneer 50 grams 8.8 1.14 8.8 6.2 1.5

1 cup of curd 250 grams 8 1.14 8 8.5 2

1 roti or chapathi 30 grams 3 0.43 - 16 4

1 roti or chapathi in Jashpur, Chattisgarh 100 grams 10 0.43 - 53.33 13

1 bhakri (bajra/jowar, etc) 50 grams 5.48 0.43 - 30.7 7.5

3 Grains and Millets 1 cup of rice 75 grams 5 0.59 - 44 11
1 paratha (wheat) 50 grams 5 0.43 - 26.6 6.5

1 paratha (wheat) in Jashpur, Chattisgarh 250 grams 25 0.43 - 133 33

1 cup of cooked millets (jowar/bajra/ragi/kodo, etc) 75 grams 7.5 0.43 - 46.05 11.5

Half cup or wati of dry cooked green leafy vegetables (not curry) 150 grams 5.4 - 3.75 1
4 Green leafy vegetables
1 cup or wati of thinly cooked curry 100 grams 3.6 2.5 0.5

1 cup or wati of dry cooked vegetables 200 grams 3.4 - 7 2

5 Other vegetables
1 cup or wati of thinly cooked vegetable curry 100 grams 1.7 - 3.5 1
1 cup or wati of dry cooked vegetables 200 grams 2.6 - 36 9
6 Roots and tubers
1 cup or wati of thinly cooked vegetable curry 100 grams 1.3 - 18 4.5
7 Nuts and seeds 1 tablespoon 15 grams 3 - 2.3 0.5

8 Eggs 1 egg 50 grams or 1 egg 7 1.18 7 0

Meat and organs, Chicken or
9 4 medium size pieces cooked at home 100 grams 20 1.08 20 -
poultry, Seafood
Rice= 50 grams
10 Rice-dal Khichdi 1 Cup or Wati Dal = 25 grams 3.33 + 4.16 = 7.49 7.49 29.33 + 12.5 = 41.83 10.5
Oil = 5 grams

11 Banana 1 banana 100 grams 1.23 23.63 6

12 Grapes 1 cup 150 grams 1.15 18.28 4.5

13 Mango 1 Mango 200 grams 1.08 16.36 4

14 Strawberries 1 cup 100 grams 0.97 3.4 1

15 Sugar 1 teaspoon of 5 grams 5 grams - - - 5 1

16 Sugar 1 small teaspoon of 4 grams 4 grams - - - 4 1

17 Jaggery 3 teaspoons of 5 grams 15 grams 0.2 12.73 3