Obesity
Health risks of excess weight, management options and a structured diet plan.
Obesity Food Guide — search rice, roti, dal and 200 more foods, rated Green / Amber / Red for calories.
Open the Food GuideGrains & Cereals · Obesity
Oats, millets, barley and other cereals — whole grains release energy more slowly.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Bulgur wheat
burghul, daliya
Light and filling (about 76 kcal per portion) — a good everyday choice.
Portion: ½ cup cooked (about 91 g)
Cornflakes
breakfast cereal
Light and filling (about 110 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 30 g)
Dhokla
khaman
Light and filling (about 130 kcal per portion) — a good everyday choice.
Portion: 2 pieces (about 80 g)
Freekeh
frikeh
Light and filling (about 100 kcal per portion) — a good everyday choice.
Portion: ½ cup cooked (about 80 g)
Idiyappam
nool puttu, string hoppers
Light and filling (about 140 kcal per portion) — a good everyday choice.
Portion: 2 pieces (about 80 g)
Idli
iddli
Light and filling (about 120 kcal per portion) — a good everyday choice.
Portion: 2 idli (about 80 g)
Quinoa
kinwa
Light and filling (about 108 kcal per portion) — a good everyday choice.
Portion: ½ cup cooked (about 90 g)
Ragi mudde
ragi ball, ragi kali
Light and filling (about 140 kcal per portion) — a good everyday choice.
Portion: 1 small ball (about 100 g)
Ragi roti
nachni bhakri, ragi rotti
Light and filling (about 150 kcal per portion) — a good everyday choice.
Portion: 1 small (about 60 g)
Rolled oats
jai, oatmeal
Light and filling (about 150 kcal per portion) — a good everyday choice.
Portion: ½ cup dry (about 40 g)
Appam
hoppers, palappam
About 210 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 pieces (about 100 g)
Harees
harissa (Gulf)
About 300 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 250 g)
Pancit bihon
bihon guisado
About 220 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 150 g)
Pancit canton
pansit
About 250 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 150 g)
Plain dosa
dosai, sada dosa
About 170 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 medium (about 80 g)
Poha
aval, flattened rice
About 250 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 150 g)
Puttu
pittu
About 220 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 120 g)
Upma
rava upma, uppittu
About 250 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 180 g)
Uttapam
oothappam
About 200 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 medium (about 120 g)
Whole-wheat pasta
pasta
About 175 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup cooked (about 140 g)
Champorado
chocolate rice porridge
Energy-dense (about 300 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 bowl (about 250 g)
Masala dosa
masale dose
Energy-dense (about 390 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 large (about 200 g)
Medical disclaimer: All content on this website is for general educational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment, and reading it does not establish a doctor–patient relationship. Always consult a qualified clinician about your own health. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .