South Indian Breakfast Calories: 19 Dishes Compared

Summarize with: ChatGPT Claude AI Mode Perplexity

Lowest-calorie South Indian breakfast items: White Chutney, 35 calories (2 tablespoons, 30 g). Most protein: Idli Vada Sambar, 12.3 g (1 plate: 2 idli, 1 medu vada, 1 bowl sambar).

We have nutrition pages for 19 South Indian breakfast dishes and sides. Per serving they run from 35 calories for 2 tablespoons of White Chutney to 350 calories for a 250 g serving of Bisi Bele Bath. Each row links to the full page for that item, and the numbers on this page come from those pages.

Lowest calories35calWhite ChutneyHighest calories350calBisi Bele BathMost protein12.3gIdli Vada Sambar

White Chutney2 tablespoons (30 g)35calProtein 1 g · Carbs 3 g · Fat 2 gTomato Chutney2 tablespoons (30 g)45calProtein 0.8 g · Carbs 4.2 g · Fat 3.1 gIdli1 idli (39 g)51calProtein 2.5 g · Carbs 9.8 g · Fat 0.1 gRed Chilli Chutney2 tablespoons (30 g)70calProtein 1 g · Carbs 7 g · Fat 4.5 gRagi Vada1 piece (50 g)85calProtein 3.2 g · Carbs 13 g · Fat 2.5 gAppam1 appam (50 g)100calProtein 2 g · Carbs 22 g · Fat 0.5 gCoconut Chutney3 tablespoons (45 g)120calProtein 1.5 g · Carbs 4 g · Fat 11 gRava Idli1 piece (90 g)140calProtein 3.2 g · Carbs 28 g · Fat 1.8 gSambar1 cup cooked (240 g)150calProtein 8 g · Carbs 18 g · Fat 3 gDosa100 g plain rice dosa188calProtein 5.2 g · Carbs 38 g · Fat 2 gMedu Vada1 vada (70 g)190calProtein 6 g · Carbs 18 g · Fat 10 gString Hoppers1 serving, about 3 nests (150 g)200calProtein 5 g · Carbs 40 g · Fat 2 gPlain Dosa1 medium dosa (100 g)209calProtein 5.7 g · Carbs 37 g · Fat 4 gMixed Vegetable Sambar1 cup (248 g)213calProtein 11 g · Carbs 29 g · Fat 6.7 gMasala Dosa1 masala dosa (150 g)220calProtein 6 g · Carbs 38 g · Fat 8 gParotta1 medium parotta (80 g)330calProtein 6 g · Carbs 34 g · Fat 18 gRagi Roti100 g (about 2 rotis)330calProtein 7.3 g · Carbs 72 g · Fat 1.5 gIdli Vada Sambar1 plate: 2 idli, 1 medu vada, 1 bowl sambar336calProtein 12.3 g · Carbs 49.7 g · Fat 9.8 gBisi Bele Bath1 serving (250 g)350calProtein 8 g · Carbs 60 g · Fat 10 g

South Indian breakfast calories per serving

These 17 rows are per serving, piece or plate. The serving is in the second column, so compare two rows only when the weights match.

Item	Serving	Calories	Protein	Carbs	Fat
White Chutney	2 tablespoons (30 g)	35	1 g	3 g	2 g
Tomato Chutney	2 tablespoons (30 g)	45	0.8 g	4.2 g	3.1 g
Idli	1 idli (39 g)	51	2.5 g	9.8 g	0.1 g
Red Chilli Chutney	2 tablespoons (30 g)	70	1 g	7 g	4.5 g
Ragi Vada	1 piece (50 g)	85	3.2 g	13 g	2.5 g
Appam	1 appam (50 g)	100	2 g	22 g	0.5 g
Coconut Chutney	3 tablespoons (45 g)	120	1.5 g	4 g	11 g
Rava Idli	1 piece (90 g)	140	3.2 g	28 g	1.8 g
Sambar	1 cup cooked (240 g)	150	8 g	18 g	3 g
Medu Vada	1 vada (70 g)	190	6 g	18 g	10 g
String Hoppers	1 serving, about 3 nests (150 g)	200	5 g	40 g	2 g
Plain Dosa	1 medium dosa (100 g)	209	5.7 g	37 g	4 g
Mixed Vegetable Sambar	1 cup (248 g)	213	11 g	29 g	6.7 g
Masala Dosa	1 masala dosa (150 g)	220	6 g	38 g	8 g
Parotta	1 medium parotta (80 g)	330	6 g	34 g	18 g
Idli Vada Sambar	1 plate: 2 idli, 1 medu vada, 1 bowl sambar	336	12.3 g	49.7 g	9.8 g
Bisi Bele Bath	1 serving (250 g)	350	8 g	60 g	10 g

South Indian breakfast calories per 100 g

These 2 rows are both per 100 g, so they compare directly.

Item	Serving	Calories	Protein	Carbs	Fat
Dosa	100 g plain rice dosa	188	5.2 g	38 g	2 g
Ragi Roti	100 g (about 2 rotis)	330	7.3 g	72 g	1.5 g

To log a plate of idli or dosa from home or a restaurant, take a photo of it in NutriScan. The app names the food, estimates the portion and records the calories, protein, carbs and fat against your day. The free plan includes 5 scans a week. NutriScan has 150k+ downloads and a 4.6 star rating.

Log this food

Lowest calorie South Indian breakfast items per serving

Chutneys are left out because their servings are 30 to 45 g.

1. Idli: 51 calories, 2.5 g protein, per 1 idli (39 g)
2. Ragi Vada: 85 calories, 3.2 g protein, per 1 piece (50 g)
3. Appam: 100 calories, 2 g protein, per 1 appam (50 g)
4. Rava Idli: 140 calories, 3.2 g protein, per 1 piece (90 g)
5. Sambar: 150 calories, 8 g protein, per 1 cup cooked (240 g)

Highest protein South Indian breakfast items per serving

1. Idli Vada Sambar: 12.3 g protein, 336 calories, per 1 plate (2 idli, 1 medu vada, 1 bowl sambar)
2. Mixed Vegetable Sambar: 11 g protein, 213 calories, per 1 cup (248 g)
3. Sambar: 8 g protein, 150 calories, per 1 cup cooked (240 g)
4. Bisi Bele Bath: 8 g protein, 350 calories, per 1 serving (250 g)
5. Masala Dosa: 6 g protein, 220 calories, per 1 masala dosa (150 g)

Frequently Asked Questions

How many calories are in idli?

One idli (39 g) has 51 calories, with 2.5 g of protein, 9.8 g of carbs and 0.1 g of fat.

How many calories are in masala dosa?

One masala dosa (150 g) has 220 calories, with 6 g of protein, 38 g of carbs and 8 g of fat. A medium plain dosa (100 g) has 209 calories.

How many calories are in medu vada?

One medu vada (70 g) has 190 calories, with 6 g of protein, 18 g of carbs and 10 g of fat.

How many calories are in a plate of idli vada sambar?

One plate of idli vada sambar (2 idli, 1 medu vada and 1 bowl of sambar) has 336 calories, with 12.3 g of protein, 49.7 g of carbs and 9.8 g of fat.

Which South Indian breakfast items are lowest in calories?

Leaving out the chutneys, the lowest per serving in this chart are Idli at 51 calories (1 idli, 39 g), Ragi Vada at 85 calories (1 piece, 50 g) and Appam at 100 calories (1 appam, 50 g). Serving sizes differ, so check the second column before comparing.

Which South Indian breakfast item has the most protein?

Counting the 17 rows listed per serving, Idli Vada Sambar has the most protein at 12.3 g per plate (336 calories), followed by Mixed Vegetable Sambar at 11 g per cup (213 calories).

More calorie charts

Compare other groups the same way: rice dishes, roti and paratha, dal and lentils, Indian street food, potato dishes, egg dishes. For a single food, search the full calories and nutrition index, or work out your daily target with the calorie calculator.