Indian Breakfast and Tiffin Calorie Guides

By NYUS Inc. · Published 3 November 2026

General information: This article is information about food data. No dietitian or doctor has reviewed it, and it is not a substitute for their advice.

Disclosure: NYUS Inc. publishes these guides and makes the NYUS app, which appears in a call-to-action near the top and in a closing call-to-action. The guides below do not depend on it.

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These are the 11 NYUS guides on dosas, idli, upma, poha, pongal and vada. Each guide works one dish out from IFCT 2017 table rows (and a USDA FoodData Central record where IFCT has no row, which the guide says) with ingredient weights we chose and label as estimates, and shows a version with less oil next to a version with more oil. No table prints these dishes as a measured recipe, so none of the figures is a measurement of your plate.

The 11 guides in this group

Dosa Calories: Plain, Masala and Rava Worked Out: No dosa row exists in IFCT 2017 or USDA; plain, masala and rava dosa worked from IFCT rows with stated weights, oil shown apart: an estimate.
Ragi Dosa Calories: Less Oil and More Oil: Ragi dosa calories worked from IFCT 2017 rows and USDA oil: a plate with a little tawa oil and one with more, every weight stated; an estimate.
Wheat Dosa Calories: Less Oil and More Oil: Wheat dosa calories worked from IFCT 2017 rows and USDA oil: a plate with a little tawa oil and one with more, every weight stated; an estimate.
Egg Dosa Calories: Less Oil and More Oil: Egg dosa calories worked from IFCT 2017 rows and USDA oil: a plate with a little tawa oil and one with more, every weight stated; an estimate.
Pesarattu Calories: Less Oil and More Oil: Pesarattu calories worked from IFCT 2017 rows and USDA oil: a plate with a little tawa oil and one with more, every weight stated; an estimate.
Rava Idli Calories: Less Oil and More Oil: Rava idli calories worked from IFCT 2017 rows, USDA curd and USDA oil: a plate with a little oil and one with more, every weight stated; an estimate.
Upma Calories: Rava Upma Worked from IFCT Rows: No upma record exists in IFCT 2017 or USDA; rava upma, plain and with vegetables, worked from semolina and vegetable rows and USDA oil: an estimate.
Pongal Calories: Home-Style vs Ghee-Rich: No pongal record exists in IFCT 2017 or USDA; a home-style and a ghee-rich ven pongal worked from table rows with stated weights: an estimate.
Kanda Poha Calories: Dry Poha, Onion and Peanuts: No kanda poha record exists in IFCT 2017 or USDA; kanda poha worked from dry poha, onion and peanut rows and USDA oil: an estimate.
Medu Vada Calories: Less Oil and More Oil: Medu vada calories worked from IFCT 2017 rows and USDA oil: a plate where the vadas take up a little oil and one where they take up more; an estimate.
Ragi Idli Calories: Less Oil and More Oil: Ragi idli calories worked from IFCT 2017 rows and USDA oil: a plate with a little oil on the moulds and one with more; an estimate.

How to use these guides

Pick the guide closest to what you cooked, then replace our weights with yours: the guides show each ingredient's row, its weight and the arithmetic, so a different amount of oil or rice changes the total in a way you can work out. They give general food information and make no health claim.

Other groups of worked calorie guides

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