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 GuideSouth Indian Foods · Obesity
Idli, dosa, sambar, ragi and coconut-based dishes.
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, .
Banana
kela, mauz, saging
Light and filling (about 89 kcal per portion) — a good everyday choice.
Portion: 1 small (about 100 g)
Bitter gourd (karela)
ampalaya, bitter melon, pavakkai
Light and filling (about 24 kcal per portion) — a good everyday choice.
Portion: 1 cup cooked (about 125 g)
Brown rice
red rice, unpolished rice
Light and filling (about 123 kcal per portion) — a good everyday choice.
Portion: ½ cup cooked (about 100 g)
Cabbage thoran
palya, poriyal
Light and filling (about 110 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 150 g)
Egg (boiled)
anda, bayd, itlog
Light and filling (about 78 kcal per portion) — a good everyday choice.
Portion: 1 large egg (about 50 g)
Filter coffee with sugar
kaapi
Light and filling (about 80 kcal per portion) — a good everyday choice.
Portion: 1 cup (150 ml) (about 150 g)
Grilled white fish
hammour, machli, samak
Light and filling (about 140 kcal per portion) — a good everyday choice.
Portion: palm-size piece (about 120 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)
Jackfruit
chakka, kathal, langka
Light and filling (about 76 kcal per portion) — a good everyday choice.
Portion: ½ cup (about 80 g)
Mango
aam, manga, mangga
Light and filling (about 48 kcal per portion) — a good everyday choice.
Portion: ½ cup cubes (about 80 g)
Moong sprouts
bean sprouts, togue
Light and filling (about 30 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 100 g)
Papaya
papaya, papita
Light and filling (about 62 kcal per portion) — a good everyday choice.
Portion: 1 cup cubes (about 145 g)
Plain yogurt (dahi)
curd, yoghurt, zabadi
Light and filling (about 92 kcal per portion) — a good everyday choice.
Portion: ¾ cup (about 150 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)
Rasam
chaaru, saaru
Light and filling (about 60 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 200 g)
Sambar
sambhar
Light and filling (about 140 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 200 g)
Spiced buttermilk (moru)
majjige, neer mor
Light and filling (about 45 kcal per portion) — a good everyday choice.
Portion: 1 glass (250 ml) (about 250 g)
Sundal
chana sundal
Light and filling (about 150 kcal per portion) — a good everyday choice.
Portion: ½ cup (about 100 g)
Table sugar
asukal, cheeni, sukkar
Light and filling (about 16 kcal per portion) — a good everyday choice.
Portion: 1 teaspoon (about 4 g)
Water
maa, pani, tubig
Light and filling (about 0 kcal per portion) — a good everyday choice.
Portion: 6–8 glasses a day (about 250 g)
White rice (boiled)
basmati, bhaat, chawal, kanin, ruz
Light and filling (about 130 kcal per portion) — a good everyday choice.
Portion: ½ cup cooked (1 fist) (about 100 g)
Appam
hoppers, palappam
About 210 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 pieces (about 100 g)
Avial
aviyal
About 150 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 150 g)
Bisi bele bath
sambar rice
About 280 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 200 g)
Coconut chutney
thengai chutney
About 70 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 tablespoons (about 30 g)
Curd rice
mosaranna, thayir sadam
About 230 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 200 g)
Egg curry
anda curry, mutta curry
About 260 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 eggs with gravy (about 200 g)
Fresh coconut meat (buko)
coconut flesh, thengai
About 140 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 tablespoons (about 40 g)
Kerala fish curry
meen curry, meen kuzhambu
About 260 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 200 g)
Lemon rice
chitranna, elumichai sadam
About 240 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 small cup (about 150 g)
Moong dal
green gram dal, mung dal
About 210 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup cooked (about 200 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)
Banana chips
kaya varuthathu
Energy-dense (about 155 kcal per portion) — easy to overeat. Keep for occasions.
Portion: small handful (about 30 g)
Chicken chettinad
chettinad kozhi
Energy-dense (about 330 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 cup (about 200 g)
Coconut water
buko juice, nariyal pani
Energy-dense (about 46 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 glass (250 ml) (about 240 g)
Masala dosa
masale dose
Energy-dense (about 390 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 large (about 200 g)
Medu vada
uddina vade, ulundu vadai
Energy-dense (about 260 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 2 pieces (about 80 g)
Payasam
kheer (South Indian), paysam
Energy-dense (about 200 kcal per portion) — easy to overeat. Keep for occasions.
Portion: ½ cup (about 120 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, .