Breakfast

Poha, upma, chilla and the rest of the Indian morning. All 14 ranked by calories in a real serving — the heaviest is puri bhaji at 460 kcal per plate; the lightest is cornflakes with milk at 190 kcal.

All 14 breakfast, by the serving

Breakfast ranked by calories per serving. Serving weights are stated on each dish's own page. IFCT 2017 · JUL 2026
#	വിഭവം	Serving	Calories	Protein	kcal /100 g
1	Puri Bhaji	1 plate (3 pooris + bhaji) · 200 g	460	7.2 g	230
2	Sabudana Khichdi	1 plate · 150 g	321	3.8 g	214
3	Poha	1 plate · 160 g	280	4.8 g	175
4	Vermicelli Upma	1 plate · 200 g	270	6.4 g	135
5	Sabudana Vada	2 vadas · 80 g	262	2.6 g	327
6	Bread Butter Toast	2 slices · 70 g	231	5.6 g	330
7	Upma	1 plate · 200 g	224	5.0 g	112
8	Chana Chaat	1 bowl · 150 g	218	10.5 g	145
9	Besan Chilla	2 chillas · 120 g	211	9.8 g	176
10	Masala Oats	1 bowl · 200 g	210	7.0 g	105
11	Namkeen Daliya	1 katori · 180 g	198	6.1 g	110
12	Usal (Sprouted Curry)	1 katori · 150 g	195	10.5 g	130
13	Moong Dal Chilla	2 chillas · 120 g	192	10.2 g	160
14	Cornflakes with Milk	1 bowl · 200 g	190	6.4 g	95

SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026

Calories are for the serving in the third column, not per 100 g — that is the whole point. The protein leader in this group is moong dal chilla at 8.5 g per 100 g.

Other categories

Breads & rotis 20 ചോറ് വിഭവങ്ങൾ 18 Dals & legumes 20 Paneer & vegetable curries 28 ചിക്കൻ, മട്ടൻ, മീൻ & മുട്ട 20 South Indian 23 ലഘുഭക്ഷണങ്ങളും & തെരുവ് ഭക്ഷണവും 29 Sweets & mithai 24 Beverages 14 Raita, chutney & sides 16 Basics, nuts & fruit 20

Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.

SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026

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