South Indian · 17 varieties featured

Breakfast dishes

Everyday Indian breakfasts: idli, dosa, uttapam, appam, puttu, poha, upma, paratha, dalia and eggs. Compare each variety's weight-management rating, calories per serving and where to find it

The short answer

Across the 17 varieties of breakfast dishes we compare, a serving has about 103 to 481 kcal: Rava dosa is the lightest (about 103 kcal for 1 rava dosa, about 50 g) and Poha the heaviest (about 481 kcal for 1 plate, about 240 g). For weight management, Vegetable dalia rates best (4.0/5, good fit), judged on calories per gram, protein and fibre for the calories, and the size of a regular serving.

Reviewed by Deepu Oommen on 6 Nov 2026 · How we review

Average weight-management rating

2.5 / 5Moderate fit for weight management

Average of the 17 varieties, rounded to the nearest half star. Varieties range from 1.0 to 4.0.

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Calories per serving: 103 to 481 kcal
Best for weight management: Vegetable dalia · 4.0/5
Lightest: Rava dosa · 103 kcal
Varieties compared: 17

How many calories are in breakfast dishes?

Calories per serving, lowest first
Variety	Serving	Calories	For weight management
Rava dosa1 rava dosa (about 50 g)	1 rava dosa (about 50 g)	103 kcal	2.5/5 · Moderate fit
Idli2 idlis (about 70 g)	2 idlis (about 70 g)	131 kcal	3.0/5 · Moderate fit
Ragi idli2 ragi idlis (about 80 g)	2 ragi idlis (about 80 g)	151 kcal	3.5/5 · Good fit
Plain dosa1 dosa (about 60 g)	1 dosa (about 60 g)	171 kcal	2.5/5 · Moderate fit
Jowar idli2 jowar idlis (about 100 g)	2 jowar idlis (about 100 g)	194 kcal	3.5/5 · Good fit
Thatte idli1 thatte idli (about 100 g)	1 thatte idli (about 100 g)	201 kcal	3.0/5 · Moderate fit
Mysore masala dosa1 Mysore masala dosa (about 100 g)	1 Mysore masala dosa (about 100 g)	228 kcal	2.5/5 · Moderate fit
Puttu1 puttu (about 100 g)	1 puttu (about 100 g)	240 kcal	2.5/5 · Moderate fit
Appam2 appams (about 120 g)	2 appams (about 120 g)	247 kcal	2.5/5 · Moderate fit
Vegetable dalia1 bowl (about 430 g)	1 bowl (about 430 g)	269 kcal	4.0/5 · Good fit
Masala dosa1 masala dosa (about 150 g)	1 masala dosa (about 150 g)	312 kcal	2.5/5 · Moderate fit
Aloo paratha2 small parathas (about 150 g)	2 small parathas (about 150 g)	317 kcal	2.5/5 · Moderate fit
Uttapam1 uttapam (about 120 g)	1 uttapam (about 120 g)	324 kcal	2.0/5 · Limited fit
Omelette1 omelette (about 150 g)	1 omelette (about 150 g)	328 kcal	2.5/5 · Moderate fit
Benne dosa1 benne dosa (about 80 g)	1 benne dosa (about 80 g)	339 kcal	1.0/5 · Poor fit
Upma1 plate (about 270 g)	1 plate (about 270 g)	372 kcal	3.0/5 · Moderate fit
Poha1 plate (about 240 g)	1 plate (about 240 g)	481 kcal	2.0/5 · Limited fit

Which breakfast dish is best for weight management?

Sort by

Vegetable dalia
North India
4.0 / 5Rated 4 out of 5. Good fit for weight management
How this is worked out
Calories per gram (35%)
0.62 kcal · 99/100
Protein per 100 kcal (25%)
5.0 g · 50/100
Fibre per 100 kcal (20%)
3.0 g · 100/100
Portion (20%)
269 of 400 kcal (breakfast) · 83/100
Per 100 g
62.5 kcal · P 3.1 g · C 9.8 g · F 1.1 g
Score 83.7 of 100 = 4.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Hebbar's Kitchen, Daliya Recipe (Daliya Khichdi, broken wheat), 2017.
269 kcal
1 bowl (about 430 g)
About 50 min of brisk walking uses similar energy
Find near you
Jowar idli
Telangana, Andhra Pradesh and Karnataka
Also in:Idli
3.5 / 5Rated 3.5 out of 5. Good fit for weight management
How this is worked out
Calories per gram (35%)
1.94 kcal · 61/100
Protein per 100 kcal (25%)
4.1 g · 41/100
Fibre per 100 kcal (20%)
3.3 g · 100/100
Portion (20%)
194 of 400 kcal (breakfast) · 100/100
Per 100 g
193.7 kcal · P 8 g · C 36.8 g · F 1 g
Score 71.6 of 100 = 3.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) values. Source: Recipe: Cook's Hideout (Pavani), Jowar Idli.
194 kcal
2 jowar idlis (about 100 g)
About 35 min of brisk walking uses similar energy
Find near you
Ragi idli
Karnataka and South India
Also in:Idli
3.5 / 5Rated 3.5 out of 5. Good fit for weight management
How this is worked out
Calories per gram (35%)
1.88 kcal · 62/100
Protein per 100 kcal (25%)
3.5 g · 35/100
Fibre per 100 kcal (20%)
3.6 g · 100/100
Portion (20%)
151 of 400 kcal (breakfast) · 100/100
Per 100 g
188.2 kcal · P 6.6 g · C 36.7 g · F 1.1 g
Score 70.6 of 100 = 3.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) values. Source: Recipe: Swasthi's Recipes, Ragi Idli Recipe.
151 kcal
2 ragi idlis (about 80 g)
About 30 min of brisk walking uses similar energy
Find near you
Idli
South India
Also in:Idli
3.0 / 5Rated 3 out of 5. Moderate fit for weight management
How this is worked out
Calories per gram (35%)
1.88 kcal · 62/100
Protein per 100 kcal (25%)
3.7 g · 37/100
Fibre per 100 kcal (20%)
1.9 g · 62/100
Portion (20%)
131 of 400 kcal (breakfast) · 100/100
Per 100 g
187.8 kcal · P 7 g · C 37.6 g · F 0.5 g
Score 63.6 of 100 = 3.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) values. Source: Recipe: Swasthi's Recipes, Idli Recipe (recipe 1).
131 kcal
2 idlis (about 70 g)
About 25 min of brisk walking uses similar energy
Find near you
Thatte idli
Karnataka (Bidadi, near Bengaluru)
Also in:Idli
3.0 / 5Rated 3 out of 5. Moderate fit for weight management
How this is worked out
Calories per gram (35%)
2.01 kcal · 59/100
Protein per 100 kcal (25%)
3.6 g · 36/100
Fibre per 100 kcal (20%)
1.8 g · 60/100
Portion (20%)
201 of 400 kcal (breakfast) · 100/100
Per 100 g
200.8 kcal · P 7.3 g · C 40.4 g · F 0.6 g
Score 61.5 of 100 = 3.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) values. Source: Recipe: Hebbar's Kitchen, Thatte Idli Recipe.
201 kcal
1 thatte idli (about 100 g)
About 40 min of brisk walking uses similar energy
Find near you
Upma
South India
3.0 / 5Rated 3 out of 5. Moderate fit for weight management
How this is worked out
Calories per gram (35%)
1.38 kcal · 77/100
Protein per 100 kcal (25%)
2.5 g · 25/100
Fibre per 100 kcal (20%)
2.0 g · 65/100
Portion (20%)
372 of 400 kcal (breakfast) · 57/100
Per 100 g
137.7 kcal · P 3.5 g · C 16.2 g · F 6.4 g
Score 57.8 of 100 = 3.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Upma Recipe (Rava Upma), 2017.
372 kcal
1 plate (about 270 g)
About 1 hr 10 min of brisk walking uses similar energy
Find near you
Aloo paratha
North India
Also in:Indian breads
2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
How this is worked out
Calories per gram (35%)
2.12 kcal · 55/100
Protein per 100 kcal (25%)
2.0 g · 20/100
Fibre per 100 kcal (20%)
2.1 g · 71/100
Portion (20%)
317 of 400 kcal (breakfast) · 71/100
Per 100 g
211.6 kcal · P 4.2 g · C 27.5 g · F 9.3 g
Score 52.7 of 100 = 2.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Aloo Paratha Recipe.
317 kcal
2 small parathas (about 150 g)
About 1 hr of brisk walking uses similar energy
Find near you
Appam
Kerala
2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
How this is worked out
Calories per gram (35%)
2.06 kcal · 57/100
Protein per 100 kcal (25%)
2.1 g · 21/100
Fibre per 100 kcal (20%)
1.0 g · 32/100
Portion (20%)
247 of 400 kcal (breakfast) · 88/100
Per 100 g
205.7 kcal · P 4.3 g · C 41 g · F 2.4 g
Score 49.4 of 100 = 2.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Hebbar's Kitchen, Palappam Recipe (Kerala Appam), 2017.
247 kcal
2 appams (about 120 g)
About 45 min of brisk walking uses similar energy
Find near you
Masala dosa
South India
Also in:Dosa
2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
How this is worked out
Calories per gram (35%)
2.08 kcal · 56/100
Protein per 100 kcal (25%)
2.7 g · 27/100
Fibre per 100 kcal (20%)
1.5 g · 50/100
Portion (20%)
312 of 400 kcal (breakfast) · 72/100
Per 100 g
207.9 kcal · P 5.6 g · C 35.6 g · F 4.4 g
Score 50.9 of 100 = 2.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Masala Dosa Recipe (Restaurant Style).
312 kcal
1 masala dosa (about 150 g)
About 1 hr of brisk walking uses similar energy
Find near you
Mysore masala dosa
Mysuru, Karnataka
Also in:Dosa
2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
How this is worked out
Calories per gram (35%)
2.28 kcal · 51/100
Protein per 100 kcal (25%)
2.5 g · 25/100
Fibre per 100 kcal (20%)
1.4 g · 47/100
Portion (20%)
228 of 400 kcal (breakfast) · 93/100
Per 100 g
227.6 kcal · P 5.7 g · C 32.8 g · F 7.9 g
Score 52 of 100 = 2.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Hebbar's Kitchen, Mysore Masala Dosa Recipe.
228 kcal
1 Mysore masala dosa (about 100 g)
About 45 min of brisk walking uses similar energy
Find near you
Omelette
Across India
Also in:Egg dishes
2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
How this is worked out
Calories per gram (35%)
2.19 kcal · 53/100
Protein per 100 kcal (25%)
5.2 g · 52/100
Fibre per 100 kcal (20%)
0.3 g · 9/100
Portion (20%)
328 of 400 kcal (breakfast) · 68/100
Per 100 g
218.8 kcal · P 11.4 g · C 1.1 g · F 19 g
Score 47.1 of 100 = 2.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Egg Omelette Recipe (Indian-style vegetable omelette), 2017.
328 kcal
1 omelette (about 150 g)
About 1 hr of brisk walking uses similar energy
Find near you
Plain dosa
South India
Also in:Dosa
2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
How this is worked out
Calories per gram (35%)
2.85 kcal · 34/100
Protein per 100 kcal (25%)
3.0 g · 30/100
Fibre per 100 kcal (20%)
1.4 g · 46/100
Portion (20%)
171 of 400 kcal (breakfast) · 100/100
Per 100 g
285.4 kcal · P 8.6 g · C 50.3 g · F 5 g
Score 48.4 of 100 = 2.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Authentic Dosa Recipe.
171 kcal
1 dosa (about 60 g)
About 30 min of brisk walking uses similar energy
Find near you
Puttu
Kerala
2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
How this is worked out
Calories per gram (35%)
2.40 kcal · 47/100
Protein per 100 kcal (25%)
1.9 g · 19/100
Fibre per 100 kcal (20%)
1.2 g · 39/100
Portion (20%)
240 of 400 kcal (breakfast) · 90/100
Per 100 g
239.8 kcal · P 4.6 g · C 41.6 g · F 5.7 g
Score 47.1 of 100 = 2.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) values. Source: Recipe: Hebbar's Kitchen, Puttu Recipe (Kerala Puttu using a puttu maker), 2017.
240 kcal
1 puttu (about 100 g)
About 45 min of brisk walking uses similar energy
Find near you
Rava dosa
Karnataka and South India
Also in:Dosa
2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
How this is worked out
Calories per gram (35%)
2.05 kcal · 57/100
Protein per 100 kcal (25%)
1.9 g · 19/100
Fibre per 100 kcal (20%)
1.3 g · 42/100
Portion (20%)
103 of 400 kcal (breakfast) · 100/100
Per 100 g
205.3 kcal · P 3.9 g · C 28 g · F 8.5 g
Score 53.2 of 100 = 2.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Hebbar's Kitchen, Rava Dosa Recipe.
103 kcal
1 rava dosa (about 50 g)
About 20 min of brisk walking uses similar energy
Find near you
Poha
West and Central India
2.0 / 5Rated 2 out of 5. Limited fit for weight management
How this is worked out
Calories per gram (35%)
2.00 kcal · 59/100
Protein per 100 kcal (25%)
2.2 g · 22/100
Fibre per 100 kcal (20%)
1.4 g · 48/100
Portion (20%)
481 of 400 kcal (breakfast) · 30/100
Per 100 g
200.5 kcal · P 4.5 g · C 27.3 g · F 8 g
Score 41.7 of 100 = 2.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Kanda Batata Poha, 2017.
481 kcal
1 plate (about 240 g)
About 1 hr 30 min of brisk walking uses similar energy
Find near you
Uttapam
South India
Also in:Dosa
2.0 / 5Rated 2 out of 5. Limited fit for weight management
How this is worked out
Calories per gram (35%)
2.70 kcal · 38/100
Protein per 100 kcal (25%)
2.8 g · 28/100
Fibre per 100 kcal (20%)
1.4 g · 48/100
Portion (20%)
324 of 400 kcal (breakfast) · 69/100
Per 100 g
270.4 kcal · P 7.6 g · C 48.2 g · F 4.7 g
Score 43.8 of 100 = 2.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Uttapam Recipe (Crispy and Fluffy Uthappam), 2017.
324 kcal
1 uttapam (about 120 g)
About 1 hr of brisk walking uses similar energy
Find near you
Benne dosa
Davanagere, Karnataka
Also in:Dosa
1.0 / 5Rated 1 out of 5. Poor fit for weight management
How this is worked out
Calories per gram (35%)
4.24 kcal · 0/100
Protein per 100 kcal (25%)
1.4 g · 14/100
Fibre per 100 kcal (20%)
0.6 g · 20/100
Portion (20%)
339 of 400 kcal (breakfast) · 65/100
Per 100 g
424 kcal · P 5.9 g · C 35.5 g · F 28.8 g
Score 20.4 of 100 = 1.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Hebbar's Kitchen, Benne Dosa Recipe.
339 kcal
1 benne dosa (about 80 g)
About 1 hr 5 min of brisk walking uses similar energy
Find near you

Walking times are for a 70 kg adult at a brisk pace (about 5.6 km/h). Enter your weight in How much should I eat? to make them yours.

Walking energy: Compendium of Physical Activities, 2011. Calories are estimates; restaurant portions vary. Ratings scored on 2026-11-03.

Are breakfast dishes good for weight management?

On average, the 17 varieties of breakfast dishes we compare rate 2.5/5 (moderate fit) for weight management, but they differ a lot. Vegetable dalia is the better everyday choice; Benne dosa (1.0/5, poor fit) is better kept to a smaller portion or an occasional meal. Adding vegetables, dal or curd on the side and keeping to one serving matters as much as which variety you pick.

Common questions about breakfast dishes

How many calories are in breakfast dishes?

About 103 to 481 kcal per serving, depending on the variety. Rava dosa is the lightest and Poha the heaviest.

Which breakfast dish has the fewest calories?

Rava dosa, with about 103 kcal for 1 rava dosa, about 50 g.

Which breakfast dish is best for weight management?

Vegetable dalia rates best at 4.0/5, good fit. Ratings combine calories per gram, protein and fibre per 100 kcal, and the size of a regular serving, each scored against fixed limits.

How much walking uses the energy in a serving of breakfast dish?

For a 70 kg adult walking briskly, about 20 min for Rava dosa and 1 hr 30 min for Poha.

Which Indian breakfast is best for weight management?

Breakfasts with protein and fibre, such as idli with sambar, moong dal chilla, an omelette or vegetable dalia, keep you full longer.

Is skipping breakfast good for weight management?

Not necessarily. What matters is the total for the day; a balanced breakfast can stop over-eating later.

About these ratings

Each rating combines four things, each scored from 0 to 100 against fixed limits: calories per gram (35%), protein per 100 kcal (25%), fibre per 100 kcal (20%), and the size of a regular serving compared with what that kind of dish should provide in a meal (20%). More than 15 g of added sugar in a serving caps the rating at 2 stars. A higher rating does not mean a dish causes weight loss. See the methodology for the formula.