Loading page
About this tool
Add up calories and macros for idli, dosa, vada, upma, pongal, sambar, chutney and filter coffee.
This tool totals the calories and macronutrients of a South Indian breakfast built from 25 standard portions — idli, appam, plain and masala dosa, medu vada, upma, ven pongal, sambar, chutneys, molagapodi and filter coffee. Energy is never stored separately: it is derived from each portion's protein, carbohydrate and fat using the Atwater general factors of 4, 4 and 9 kcal per gram, so the calorie total and the macro split can never contradict each other. It then compares the plate against a breakfast budget, taken by default as 25 percent of your daily calorie target.
Open South Indian Breakfast Calorie Tool on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Calories are computed from the macros, so the pie chart and the total never disagree.
Chutney, sambar, podi oil and sweetened coffee are separate items, not free extras.
The plate is scored against a breakfast share of your daily target, with the overshoot spelled out.
About 310 kcal — roughly 58 kcal per 50 g idli, 105 kcal for a katori of sambar and 90 kcal for two tablespoons of coconut chutney. Nearly a third of those calories come from the chutney alone, because coconut is mostly fat.
Idli is lower per piece: a 50 g steamed idli is about 58 kcal with almost no fat, while a plain dosa cooked with a teaspoon of oil is about 133 kcal and a masala dosa with potato filling is around 245 kcal. The difference is the cooking fat and the filling, not the batter.
Ven pongal leads among the common options at about 7 g of protein per katori, because it combines rice with moong dal. Medu vada gives about 3.5 g per piece from urad dal, and a katori of sambar adds roughly 4.5 g. Idli and dosa contribute 2 to 3 g per piece.
A common planning figure is 20 to 25 percent of daily energy, so about 400 to 500 kcal on a 2000 kcal day. There is no fixed rule — what matters more is that the day's total fits your goal and that breakfast carries enough protein and fibre to hold you until the next meal.
Add the South Indian Breakfast Calorie Toolwidget to your blog or website — free, responsive, no signup. Just keep the “Widget by AltFTool” credit link visible.
<iframe src="https://www.altftool.com/embed/widget/south-indian-breakfast-calorie-tool"
title="South Indian Breakfast Calorie Tool — free AltFTool widget"
width="100%" height="640" style="border:0;border-radius:12px;overflow:hidden"
loading="lazy" referrerpolicy="no-referrer-when-downgrade"></iframe>
<p style="font-size:12px;margin:4px 0 0">Widget by <a href="https://www.altftool.com/tools/all/south-indian-breakfast-calorie-tool?utm_source=embed&utm_medium=widget">AltFTool — free online tools</a></p>