Vrat vegetables & tubers
The roots and gourds that are customarily kept on a phalahar vrat, cooked plainly. All 9, ranked by the calories in one real serving.
| # | Food | Serving | Calories | Protein | kcal /100 g |
|---|---|---|---|---|---|
| 1 | Boiled Sweet Potato (Shakarkandi) | 1 medium · 150 g | 164 | 2.0 g | 109 |
| 2 | Boiled Arbi (Colocasia) | 1 katori · 120 g | 107 | 4.0 g | 89 |
| 3 | Boiled Potato | 1 medium potato · 120 g | 84 | 1.8 g | 70 |
| 4 | Raw Banana (Kacha Kela), boiled | 1 medium · 100 g | 80 | 1.2 g | 80 |
| 5 | Pumpkin (Kaddu), cooked plain | 1 katori · 150 g | 35 | 1.2 g | 23 |
| 6 | Cucumber (Kheera) | 1 medium · 150 g | 29 | 1.0 g | 20 |
| 7 | Carrot (Gajar) | 1 medium · 80 g | 27 | 0.8 g | 33 |
| 8 | Bottle Gourd (Lauki), cooked plain | 1 katori · 150 g | 17 | 0.8 g | 11 |
| 9 | Tomato | 1 medium · 80 g | 16 | 0.7 g | 20 |
SOURCE·Published vrat traditions + IFCT 2017·observance accounts and food composition·REVIEWED JUL 2026
Practices are described as commonly observed; customs differ by family, region, community and sampradaya, and this site is not an authority on any of them. Food values come from the Indian Food Composition Tables 2017 (ICMR–NIN), the older ICMR–NIN tables, USDA FoodData Central, named composition studies and the shared ThaliFacts dataset, reconciled against Atwater factors on every build. Which source applies to which food is listed per food, and every source carries the date it was last checked. General information only — not medical or religious guidance. Fasting is not safe for everyone, particularly during pregnancy or with diabetes or other conditions. Speak to a doctor first.
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
