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A plate of poha is about 220 kcal, three idlis with sambar and chutney about 335 and an aloo paratha about 280. Here are the approximate calories for 19 common Indian breakfasts, grouped from lighter to heavier.
| Breakfast (typical portion) | kcal |
|---|---|
| 1 boiled egg | ~75 |
| 1 idli (medium) | ~58 |
| 1 plain dosa (1 tsp oil) | ~135 |
| 2 slices bread + 1 tsp butter | ~165 |
| Cornflakes (30 g) with 150 ml toned milk | ~200 |
| 1 plate upma (40 g rava, 1 tsp oil) | ~200 |
| 1 plate poha (50 g raw, 1 tsp oil) | ~220 |
| 2 moong dal chillas | ~220 |
| Breakfast (typical portion) | kcal |
|---|---|
| 1 thepla (about 40 g) | ~120 |
| Oats porridge (40 g oats, 150 ml toned milk) | ~245 |
| 2 besan chillas (60 g besan, 1 tsp oil) | ~260 |
| Poha with 10 g peanuts | ~275 |
| Stuffed aloo paratha (1) | ~280 |
| Masala dosa (1) | ~280 |
| Breakfast (typical portion) | kcal |
|---|---|
| Bread omelette (2 eggs, 2 slices) | ~320 |
| 3 idli + 1 katori sambar + 2 tbsp chutney | ~335 |
| Sabudana khichdi (1 plate, 150 g) | ~350 |
| Poori bhaji (2 poori + 1 katori aloo sabzi) | ~380 |
| 2 medu vada with sambar | ~400 |
Our approximate estimates for home cooking with a moderate amount of oil. Restaurant plates are often larger and use more oil, so the same dish can come out higher.
Three things decide most of a breakfast's calories: the oil or ghee it is cooked in, the portion, and the sides. A teaspoon of oil or ghee is roughly 45 kcal, and a pat of butter on a paratha adds a similar amount. That is why a plain paratha (about 215 kcal) and a stuffed aloo paratha (about 280 kcal) are not the same breakfast, and why three idlis with sambar and chutney land well above three idlis alone (about 175 kcal).
The chutney and sambar are easy to overlook. A katori of sambar adds about 100 kcal and two spoonfuls of coconut chutney about 60 kcal, so a plate that "looks light" can add up.
Easy swap: keep the breakfast you like and change one thing, such as one teaspoon less oil, one paratha instead of two, or peanuts added to poha for more staying power. Each of these shifts the numbers above in a way you can see.
For protein-focused ideas see seven breakfasts with 15 g or more of protein, and for a shorter calorie list see Indian breakfasts under 300 calories.
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 220 kcal for a plate made from 50 g of raw poha with a teaspoon of oil. Adding 10 g of peanuts brings it to about 275 kcal.
About 175 kcal for three medium idlis. With a katori of sambar and two tablespoons of chutney it comes to about 335 kcal.
About 280 kcal for one stuffed aloo paratha made with a moderate amount of oil. A plain paratha is about 215 kcal.
Among the common ones, a boiled egg (about 75 kcal), an idli (about 58 kcal each) and a plain dosa (about 135 kcal) are low per portion. Sides such as chutney and sambar add to the total.
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Scan your food Track todayFigures on this page are our own approximate calculations from typical recipes and portions. They are estimates, not laboratory measurements. This article is educational information, not medical or nutrition advice.
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