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Oats cooked in water are about 155 kcal, oats porridge with milk about 245 and cornflakes with milk about 200. Here are the approximate calories for 12 dalia, oats, muesli and cereal breakfasts, with and without milk.
| Item (typical portion) | kcal |
|---|---|
| Puffed rice / murmura (1 bowl, 20 g) | ~80 |
| Dalia, plain cooked (1 katori, 35 g raw) | ~120 |
| Cornflakes, dry (30 g) | ~110 |
| Muesli, dry (40 g) | ~150 |
| Oats, cooked in water (40 g) | ~155 |
| Dalia khichdi with vegetables (1 katori) | ~180 |
| Cornflakes with 150 ml toned milk | ~200 |
| Ragi porridge with milk (20 g ragi flour, 200 ml toned milk, 1 tsp sugar) | ~200 |
| Vermicelli / semiya upma (1 plate) | ~210 |
| Sweet dalia with milk (35 g dalia, 150 ml toned milk, 1 tsp sugar) | ~230 |
| Muesli with 150 ml toned milk | ~240 |
| Oats porridge with 150 ml toned milk (40 g oats) | ~245 |
Our approximate estimates. Toned milk is counted at about 58 kcal per 100 ml, and each teaspoon of sugar at about 20 kcal. Packaged cereals and flavoured oats vary by brand, so check the label.
A bowl of dry cereal or porridge grain is modest: cornflakes (30 g) are about 110 kcal, oats (40 g) about 155 and plain dalia about 120. What a bowl comes to in the end depends on what goes in with it. A glass of toned milk adds about 90 kcal for 150 ml, a teaspoon of sugar adds about 20, and dried fruit or nuts add more. That is how oats go from about 155 kcal in water to about 245 kcal with milk.
Savoury versions follow the same rule. Dalia khichdi with vegetables and a little oil is about 180 kcal a katori, where the plain cooked dalia is about 120.
Easy way to read it: if you eat these in the morning, note the milk and sugar as well as the grain. The table above puts the dry grain and the bowl with milk side by side.
For other breakfasts see calories in Indian breakfast, and for sugar through the day, how much sugar per day.
These are approximate numbers for typical portions, not exact ones, and they are not advice about what you should eat. If you have a health condition or a calorie target from a doctor or dietitian, follow that instead of a general table.
About 155 kcal for 40 g of oats cooked in water, and about 245 kcal when cooked with 150 ml of toned milk.
About 120 kcal for a katori of plain cooked dalia made from 35 g of raw broken wheat, and about 180 kcal for a vegetable dalia khichdi.
About 200 kcal for 30 g of cornflakes with 150 ml of toned milk. The cornflakes alone are about 110 kcal.
About 150 kcal for 40 g of dry muesli and about 240 kcal with 150 ml of toned milk. Brands with extra dried fruit or sugar are higher.
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Scan your food Track todayFigures on this page are our own approximate calculations from typical values and portions. They are estimates, not laboratory measurements. This article is educational information, not medical or nutrition advice.
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