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
| # | पदार्थ | Serving | Calories | Protein | kcal /100 g |
|---|---|---|---|---|---|
| 1 | Puri Bhaji | 1 plate (3 pooris + bhaji) · 200 g | 460 | 7.2 g | 230 |
| 2 | साबुदाणा खिचडी | 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 | उपमा | 1 plate · 200 g | 224 | 5.0 g | 112 |
| 8 | Chana Chaat | 1 bowl · 150 g | 218 | 10.5 g | 145 |
| 9 | बेसन चिल्ला | 2 chillas · 120 g | 211 | 9.8 g | 176 |
| 10 | मसाला ओट्स | 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 |
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 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.
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.
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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