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Home / Fitness / How many calories does your breakfast have?

How many calories does your breakfast have?

Find out the number of calories your favourite breakfast dishes have.

By: Admin   | | Updated: August 26, 2013 6:23 pm
Tags: Breakfast  Idli  In the news  Oats  Paratha  Poha  

breakfast-oats porridgeIt’s called the most important meal of the day for many good reasons. Here’s a detailed nutrition lowdown on all your favourites.  Also Read - Skipping breakfast: What happens to the body when you miss your morning meal?

Idli + sambhar  Also Read - Weight loss: 7 Healthy oatmeal toppings to rev up your morning



A south Indian delicacy, idli + sambhar is one of the most healthy, and low-calorie breakfast options out there. It is a perfect cereal and pulses combination that packs in the goodness of protein and carbohydrates. And the veggies in the sambhar are an added bonus that will give you fibre, minerals and other essential nutrients.  Also Read - Ganesh Chaturthi 2020: 4 reasons an eco-friendly Ganesha is good for you

Idlis are made with fermented batter. During the process of fermentation, the batter is enriched with vitamin-B complex, and the enzyme action make it easy for the body to absorb nutrients. 

Having 2 to 3 of these steamed goodies with a bowl of sambhar is a great way to start your day. 


Nutritive value of 3 idlis

Nutrient

Energy (kcal)

229

fat (g)

0.4

Carbohydrate(g)

49

Protein (g)

7.2

Dietary fiber(g)

5

Calcium(mg)

30

Nutritive value of sambar (1 cup)

Nutrient

Energy (kcal)

90

fat (g)

2.1

Carbohydrate(g)

12

Protein (g)

4

Dietary fiber(g)

3

Calcium(mg)

38

Low-cal paratha

A staple in most Indian homes, your typical butter-laden paratha is a high-caloric food. And a single such paratha can give you close to 300 calories. 

So if you do want parathas for breakfast, we suggest that you use minimal oil to fry them, and skip the butter/ghee altogether. Use a low-calorie, high-protein filling like dal, sprouts, tofu, soya or even egg whites. This will make your paratha healthy, and rich in protein. Protein-rich foods promote slow release of energy, and also help satiate hunger. Also, we’d recommend supplementing your fibre intake by adding some oat bran to your dough. 

Team up your paratha with a bowl of curd. This will provide you with other essential nutrients like calcium. 

Nutritive value  of dal paratha (serving 1)

Nutrient

Energy (kcal)

207

fat (g)

7.7

Carbohydrate(g)

28

Protein (g)

6.5

Dietary fiber(g)

6

Calcium(mg)

41

Nutritive value  of curd (1 cup)

Nutrient

Energy (kcal)

90

fat (g)

6

Carbohydrate(g)

4.5

Protein (g)

4.5

Dietary fiber(g)

0

Calcium(mg)

223

Oats porridge 

This one can be made in a jiffy, and is super nutritious too. Oats porridge combines the goodness of oats and milk. Add some cut fruit or dried fruits to this mixture, and you have taste and health in a bowl. 

Dietary fibre, more specifically soluble fibre is known to help stabilise blood sugar, and lower LDL (bad) cholesterol. So this makes oats an excellent option for diabetics and people with high cholesterol. 

What more? Its high fibre content will help you feel fuller for longer, curbing unnecessary binging. Not to forget the added nutrients that milk, fruits or dried fruits will give you. So the next time you’re short on time, just make this quick and healthy treat.


Nutritive value of oats porridge (1 bowl)

Nutrient

Energy (kcal)

300

fat (g)

11

Carbohydrate(g)

26

Protein (g)

11

Dietary fiber(g)

6

Calcium(mg)

300

Vegetable dalia with curd 

Broken wheat or dalia, as it is popularly called, has a high ratio of calcium, iron, vitamin-B and other essential nutrients. This is easy on the stomach, and will give you the energy you need for the day.  A good source for dietary fibre, dalia can also help lower cholesterol, and control diabetes. 

It is even healthier when mixed with veggies and curd.

Nutritive value of Vegetable dalia (1 cup)

Nutrient

 

Energy (kcal)

217

fat (g)

3.8

Carbohydrate(g)

66

Protein (g)

5.9

Dietary fiber(g)

4

Calcium(mg)

36

   

Vegetable poha

Poha is easy-to-make, delicious and low in fat, making it a must-try. Although a product of rice, poha or rice flakes is super nutritious. 

Poha is produced by passing rice through iron rollers, thereby absorbing iron in the process. This makes it a store-house of iron. Just a single serving of poha will give you 11mg of iron. While it supplies you with your daily dose of iron, it’s also an energy giving food that will help you kick-start your day. In fact, poha is considered a safe bet for diabetics, as it is known to promote slow release of sugars into the bloodstream. Make sure you supplement your poha with vegetables, sprouts, or soya chunks to increase its nutritive value. Also, ensure you squeeze half a lemon on top to facilitate iron absorption. 

Nutritive value of Vegetable poha (1 katori)

 Nutrient

 

Energy (kcal)

245

fat (g)

3.2

Carbohydrate(g)

49

Protein (g)

4.9

Dietary fiber(g)

4

Calcium(mg)

30

   

For more articles on diet and fitness, check out our fitness section and for videos, check out our YouTube Channel  

Content powered by HealthifyMe, the world’s first Indian nutrition tracker.

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Published : August 17, 2013 10:09 am | Updated:August 26, 2013 6:23 pm
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