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
| # | వంటకం | 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 | పోహా | 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 చిల్లాలు · 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 చిల్లాలు · 120 g | 192 | 10.2 g | 160 |
| 14 | Cornflakes with Milk | 1 bowl · 200 g | 190 | 6.4 g | 95 |
మూలం·IFCT 2017 + published recipe weights·జూలై 2026న సమీక్షించాం
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.
మూలం·IFCT 2017 + published recipe weights·జూలై 2026న సమీక్షించాం
The people behind these sites
Follow the build
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.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
