Calories & Weight Loss

One medium home-style pancake has about 86 calories; skillet size, mix, and toppings change the count.

One medium red tomato (about 123 g) has roughly 22 calories; size, variety, and cooking method change the count.

One medium whole-wheat chapati (about 40 g) has around 120 calories; size, flour, and fat change the count.

A 100-gram raw onion has about 30 calories; size and cooking method change onion calories.

One medium potato has roughly 110–170 calories depending on type and cooking method, with toppings and oil driving most swings.

One cup of puffed rice has about 56 calories (14 g dry); larger bowls and flavored mixes change the count.

One cup cooked poha lands around 180–250 calories, while 100 g dry flattened rice sits near 340–360 calories before oil and add-ins.

A 1-cup serving of potato salad has about 358 calories, while the average is ~143 calories per 100 g; mayo and add-ins push the number up.

Overnight oats typically range from 250 to 450 calories per serving based on oats, dairy, and add-ins.

One standard porridge bowl made from 40 g dry oats has about 156–170 calories before milk or toppings.