Calories of Cereals & Pulses:

Preparation - Quantity for 1 serving - Calories (Kcal)
Rice - 1 cup - 170 Kcal
Fulka - No 1 - 80 Kcal
Paratha - No 1 - 150 Kcal
Puri - No 1 - 100 Kcal
Bread - 2 slice - 170 Kcal
Poha - 1 cup - 270 Kcal
Upma - 1 cup - 270 Kcal
Idli - 2 no - 120 Kcal
Dosa (PLAIN) - No 1 - 125 Kcal
Khichdi - 1 cup - 200 Kcal
Wheat porridge - 1 cup - 220 Kcal
Semolina porridge - 1 cup - 220 Kcal
Cereal flakes with milk (corn/wheat/rice) - 1 cup - 220 Kcal
Plain dal - 1/2 cup - 100 Kcal
Sambhar - 1 cup - 110 Kcal

Source: Dietary guidelines for Indian, National Institute of Nutrition, Hyderabad.