The vrat food list, with the numbers
What is commonly eaten during a phalahar fast, what varies by household, and what each one actually carries. Described as commonly observed — your own family's practice is the one that applies.
விரதத்தின் போது பொதுவாக உண்ணப்படுவது
76 foods that most households include on a phalahar fast. Calories are for the serving stated, not per 100 g.
| Food | Group | One serving | கலோரிகள் | புரதம் |
|---|---|---|---|---|
| Almonds (Badam) | Nuts & dry fruit | 10 almonds | 72 | 2.5 g |
| Apple | Fruit | 1 medium apple | 112 | 0.5 g |
| Arbi Fry | Vrat dishes | 1 கட்டோரி | 208 | 3.8 g |
| Badam Milk | Drinks & sweeteners | 1 glass | 220 | 7.2 g |
| Banana | Fruit | 1 medium banana | 105 | 1.3 g |
| Boiled Arbi (Colocasia) | Vrat vegetables & tubers | 1 கட்டோரி | 107 | 4.0 g |
| Boiled Potato | Vrat vegetables & tubers | 1 medium potato | 84 | 1.8 g |
| Boiled Sweet Potato (Shakarkandi) | Vrat vegetables & tubers | 1 medium | 164 | 2.0 g |
| Bottle Gourd (Lauki), cooked plain | Vrat vegetables & tubers | 1 கட்டோரி | 17 | 0.8 g |
| Cashews (Kaju) | Nuts & dry fruit | 10 cashews | 91 | 2.9 g |
| Chaas (Buttermilk) | Milk & dairy | 1 glass | 75 | 4.0 g |
| Cow Milk (full cream) | Milk & dairy | 1 glass | 124 | 6.4 g |
| Cucumber (Kheera) | Vrat vegetables & tubers | 1 medium | 29 | 1.0 g |
| Curd (Dahi) | Milk & dairy | 1 கட்டோரி | 90 | 4.7 g |
| Dahi Aloo | Vrat dishes | 1 கட்டோரி | 134 | 2.7 g |
| Dates (Khajoor) | Fruit | 2 dates | 46 | 0.4 g |
| Fresh Coconut (Nariyal) | Fruit | 1 piece | 107 | 1.1 g |
| Fresh Water Chestnut (Singhara) | Vrat flours & grains | 1 small bowl | 96 | 0.9 g |
| Fruit Chaat | Vrat dishes | 1 தட்டு | 114 | 1.6 g |
| Ghee | Milk & dairy | 1 teaspoon | 45 | 0.0 g |
| Grapes (Angoor) | Fruit | 1 கட்டோரி | 54 | 0.6 g |
| Guava (Amrud) | Fruit | 1 medium guava | 42 | 1.8 g |
| Honey (Shahad) | Drinks & sweeteners | 1 teaspoon | 22 | 0.0 g |
| Jaggery (Gur) | Drinks & sweeteners | 1 small piece | 77 | 0.1 g |
| Jeera Aloo (vrat style) | Vrat dishes | 1 கட்டோரி | 158 | 2.1 g |
| Kaddu ki Sabzi | Vrat dishes | 1 கட்டோரி | 86 | 1.2 g |
| Khoya (Mawa) | Milk & dairy | 1 small piece | 95 | 4.9 g |
| Kuttu ka Atta (Buckwheat Flour) | Vrat flours & grains | 1 cup of flour | 402 | 15.1 g |
| Kuttu ka Paratha | Vrat dishes | 1 paratha | 237 | 6.6 g |
| Kuttu ki Puri | Vrat dishes | 2 puris | 234 | 5.0 g |
| Lauki ki Sabzi (vrat style) | Vrat dishes | 1 கட்டோரி | 59 | 0.8 g |
| Makhana (Fox Nuts), raw | Vrat flours & grains | 1 கட்டோரி | 87 | 2.4 g |
| Makhana Kheer | Vrat dishes | 1 கட்டோரி | 185 | 5.9 g |
| Malai (Cream) | Milk & dairy | 1 tablespoon | 45 | 0.4 g |
| Mango | Fruit | 1 medium mango | 140 | 1.4 g |
| Mixed Dry Fruit | Nuts & dry fruit | 1 small handful | 143 | 4.0 g |
| Nimbu Pani (Shikanji) | Drinks & sweeteners | 1 glass | 100 | 0.0 g |
| Orange (Santra) | Fruit | 1 medium orange | 48 | 0.9 g |
| Papaya | Fruit | 1 katori cubes | 36 | 0.6 g |
| Pistachios (Pista) | Nuts & dry fruit | 10 pistachios | 65 | 2.8 g |
| Pomegranate (Anar) | Fruit | 1 katori arils | 82 | 2.0 g |
| Pumpkin (Kaddu), cooked plain | Vrat vegetables & tubers | 1 கட்டோரி | 35 | 1.2 g |
| Raisins (Kishmish) | Fruit | 1 tablespoon | 47 | 0.4 g |
| Rajgira Atta (Amaranth Flour) | Vrat flours & grains | 1 cup of flour | 427 | 16.0 g |
| Rajgira Ladoo | Vrat dishes | 1 ladoo | 127 | 1.8 g |
| Rajgira Laiya (Puffed Amaranth) | Vrat flours & grains | 1 கட்டோரி | 90 | 2.9 g |
| Rajgira Paratha | Vrat dishes | 1 paratha | 251 | 6.9 g |
| Raw Banana (Kacha Kela), boiled | Vrat vegetables & tubers | 1 medium | 80 | 1.2 g |
| Roasted Makhana in Ghee | Vrat dishes | 1 கட்டோரி | 132 | 2.4 g |
| Sabudana (Sago Pearls), raw | Vrat flours & grains | 1 katori raw | 322 | 0.2 g |
| Sabudana Kheer | Vrat dishes | 1 கட்டோரி | 177 | 4.1 g |
| Sabudana Khichdi | Vrat dishes | 1 தட்டு | 321 | 3.8 g |
| Sabudana Papad, roasted | Vrat dishes | 1 papad | 41 | 0.0 g |
| Sabudana Thalipeeth | Vrat dishes | 1 thalipeeth | 230 | 3.2 g |
| Sabudana Vada | Vrat dishes | 2 vadas | 262 | 2.6 g |
| Samak Idli | Vrat dishes | 2 idlis | 150 | 3.4 g |
| Samak ka Atta (Barnyard Millet Flour) | Vrat flours & grains | 1 cup of flour | 368 | 7.4 g |
| Samak Kheer | Vrat dishes | 1 கட்டோரி | 167 | 4.8 g |
| Samak Rice (Barnyard Millet) | Vrat flours & grains | 1 katori raw | 246 | 5.0 g |
| Samak Rice Pulao | Vrat dishes | 1 கட்டோரி | 189 | 3.0 g |
| Sendha Namak (Rock Salt) | Vrat flours & grains | 1 teaspoon | — | — |
| Shakarkandi Chaat | Vrat dishes | 1 தட்டு | 156 | 2.0 g |
| Shrikhand | Milk & dairy | 1 கட்டோரி | 232 | 6.2 g |
| Singhara Atta (Water Chestnut Flour) | Vrat flours & grains | 1 cup of flour | 431 | 9.6 g |
| Singhare ka Halwa | Vrat dishes | 1 கட்டோரி | 303 | 2.4 g |
| Singhare ki Puri | Vrat dishes | 2 puris | 248 | 3.2 g |
| Sugar (Cheeni) | Drinks & sweeteners | 1 teaspoon | 20 | 0.0 g |
| Sugarcane Juice | Drinks & sweeteners | 1 glass | 163 | 0.5 g |
| Sweet Lassi | Milk & dairy | 1 glass | 203 | 5.3 g |
| Tender Coconut Water | Drinks & sweeteners | 1 coconut | 50 | 0.5 g |
| Thandai | Drinks & sweeteners | 1 glass | 260 | 7.0 g |
| Toned Milk | Milk & dairy | 1 glass | 100 | 6.4 g |
| Vrat ki Kadhi | Vrat dishes | 1 கட்டோரி | 123 | 3.2 g |
| Vrat wale Aloo | Vrat dishes | 1 கட்டோரி | 143 | 2.0 g |
| Walnuts (Akhrot) | Nuts & dry fruit | 4 halves | 81 | 1.8 g |
| Watermelon (Tarbooz) | Fruit | 1 katori cubes | 30 | 0.9 g |
Included in some households, not others
These are the genuine points of variation. Nothing on this site can settle them — they belong to family and sampradaya practice.
| Food | Group | One serving | கலோரிகள் | புரதம் |
|---|---|---|---|---|
| Arrowroot Flour (Ararot) | Vrat flours & grains | 2 tablespoons | 71 | 0.1 g |
| Carrot (Gajar) | Vrat vegetables & tubers | 1 medium | 27 | 0.8 g |
| Green Tea, no sugar | Drinks & sweeteners | 1 cup | — | — |
| Paneer | Milk & dairy | 1 portion | 133 | 9.2 g |
| Peanuts (Moongphali) | Nuts & dry fruit | 1 small handful | 141 | 6.3 g |
| Plain Water | Drinks & sweeteners | 1 glass | — | — |
| Tomato | Vrat vegetables & tubers | 1 medium | 16 | 0.7 g |
What is customarily set aside
- Wheat, rice and the common cereals
- Pulses, dals and beans, in most observances
- Ordinary table salt, replaced by sendha namak
- Onion and garlic
- Meat, fish, eggs and alcohol
Every one of those has exceptions somewhere. Guruvar vrat commonly includes chana dal; Chhath's Nahay Khay meal includes rice and chana dal; Jain observance sets aside root vegetables that a Hindu vrat permits. The lists on the individual observance pages are more useful than any general rule.
கேள்விகள்
What can I eat during a vrat?
In most households a phalahar vrat permits fruit, milk and curd, the non-cereal flours — kuttu, singhara, rajgira and samak — plus sabudana, makhana, potato and other permitted tubers, nuts, and sendha namak in place of ordinary salt. What is set aside is grains, pulses, table salt, onion and garlic. Every part of that varies by family, region and community.
Is sabudana allowed on a vrat?
It is very widely eaten during fasts, and the usual reasoning is that it is not a grain. Some households set it aside. This is a matter of family and sampradaya practice.
Which vrat food has the most protein?
Paneer, at 18.3 g per 100 g, where a household permits it. Among the flours, rajgira leads at 13.3 g per 100 g. Sabudana carries essentially none — 0.2 g per 100 g — which is why a fast built on it runs short.
Why is sendha namak used instead of ordinary salt?
Because it is unrefined and unprocessed, which is the customary reasoning. It is a religious and cultural practice rather than a nutritional one, and its details differ between households.
ஆதாரம்·Published vrat traditions + IFCT 2017·observance accounts and food composition·மறுபரிசீலனை ஜூலை 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.
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