Vrat and Ramzan food calories, the real numbers

Navratri vrat food list with calories

Most Navratri foods are fine for a fast. How they are cooked decides whether your day stays light. Sharad Navratri starts on 11 October 2026, with Dussehra on 20 October. Here are common vrat foods in home servings, the lighter ones first.

Same values as the tool above: standard home recipes, IFCT-pattern ingredient values. Peanuts are calorie-dense but one of the best protein sources on a fasting day.

Navratri vrat me kya khana chahiye?

A simple pattern for one day: fruit with dahi in the morning, 2 kuttu rotis made on a tawa with lauki sabzi and dahi at lunch, a handful of roasted makhana in the evening, and samak khichdi with dahi at night. How much you need depends on your body and activity. Add your own foods above to see your total, or get exact grams in the ₹99 vrat diet plan.

Protein on fasting days

Vrat food is mostly starch. A katori of sabudana khichdi has only about 2.8 g protein, so by day 4 or 5 many people feel weak. Add dahi, paneer, milk or a fistful of roasted peanuts (about 7.7 g protein) to every meal.

Ekadashi and other vrats

On Ekadashi, grains and pulses are avoided and some families also skip kuttu or samak, so follow your own custom. Indira Ekadashi falls on 6 October 2026 and Papankusha Ekadashi on 22 October 2026. If you have diabetes, high blood pressure or kidney disease, are pregnant or breastfeeding, or take regular medicines, talk to your doctor before a long fast.

Questions people ask

What can I eat during Navratri vrat?

Most families eat fruit, milk, dahi and paneer, makhana, peanuts, sabudana, kuttu, singhara, rajgira and samak, potato, lauki and sendha namak during Navratri. Grains like wheat and rice, and dals, are usually left out. Customs differ between families, so follow yours.

How many calories are in sabudana khichdi?

About 250 kcal and 2.8 g protein in 1 katori (about 180 g cooked), made with peanuts, potato and a little ghee. A version with more ghee and peanuts can go past 350 kcal for the same katori.

Which Navratri foods are the lightest?

Per serving: lauki sabzi about 45 kcal, papaya about 65 kcal, roasted makhana about 85 kcal, dahi about 90 kcal, a kuttu roti made on a tawa about 100 kcal, and samak khichdi about 165 kcal a katori.

Why do people gain weight during Navratri?

Many fasting foods are fried or sweet. 4 kuttu puris are about 280 kcal, 2 sabudana vadas about 300 kcal and a katori of singhare ka halwa about 330 kcal, before the sabzi and chutney.

Can I use this list for Ekadashi?

Mostly yes. On Ekadashi, grains and pulses are avoided and some families also skip kuttu or samak. Indira Ekadashi is on 6 October 2026 and Papankusha Ekadashi on 22 October 2026.

Is the PDF really free?

Yes. Add foods, then download your list as a PDF. There is no sign-up, and the PDF is made on your own phone or computer, so nothing is uploaded.